Losing weight after pregnancy has been one of the most challenging and rewarding experiences of my life. Bringing my baby into the world was pure joy, but it left me feeling a little lost when I looked in the mirror. My body, which had so wonderfully grown a little human, was now unrecognizable to me. It took some time and a lot of patience, but I eventually found my groove. I wanted to share my story and some tips that I found helpful—the ones that worked for me, in hopes that they might help you too.
1. Give Yourself Grace and Time
I think this is one of the most important lessons I learned. Right after I had my baby, I remember being flooded with images of celebrities who seemed to “bounce back” days after giving birth. But what helped me the most was realizing that my body had been through something incredible. It took nine months to create my little one, and it deserved time to recover. I wasn’t going to rush it. Instead, I learned to embrace my body where it was and be gentle with myself.
The first few weeks postpartum, my focus was entirely on resting, healing, and connecting with my baby. It’s crucial to understand that your body is still undergoing changes, and losing weight right away should not be a priority. My advice is to focus on healthy habits and let the weight loss happen naturally over time.
2. Find a Workout Routine That Suits Your Lifestyle
Once I felt ready, I wanted to ease into movement. I started with simple walks with my baby. There is something so therapeutic about taking a stroller around the neighborhood while listening to my favorite podcast. Walking helped me clear my mind and feel more like myself, and it was the first way I started to get my body moving.
Later, I gradually incorporated light exercises at home. I personally enjoyed using the Fit Simplify Resistance Loop Exercise Bands (which are available on Amazon). These bands made it easy to do simple strength exercises while the baby was napping. I loved that I could get in a workout without needing a ton of equipment or having to leave my living room.
I also found a few great postpartum workout programs on YouTube. Many of them are designed for moms and include modifications that work if you are still dealing with postpartum body changes, like diastasis recti. The key was to start small—even ten minutes a day was better than nothing—and listen to my body.
3. Nutrition Is Key, but Avoid Extreme Diets
When it came to eating, I knew that crash diets were not an option. Not only was I breastfeeding (which requires plenty of calories), but I also wanted to make sure I was nourishing my body properly. I focused on eating whole foods—lots of vegetables, fruits, lean proteins, and whole grains. I tried to avoid ultra-processed foods, but I didn’t deprive myself either. If I wanted a cookie, I had a cookie, and I enjoyed it without guilt.
One thing that really helped me stay on track was meal prepping. With a newborn, I never knew how much time I’d have to cook, so I’d make large batches of things like roasted vegetables, quinoa, and grilled chicken. I’d store them in containers and then mix and match throughout the week. The Prep Naturals Glass Meal Prep Containers (which you can find on Amazon) were a game changer for me. They’re durable, easy to clean, and made storing my meals so convenient.
Staying hydrated was also incredibly important. I made it a point to drink lots of water. I kept a large Hydro Flask Water Bottle nearby at all times. It made it easier to track how much I was drinking, especially during breastfeeding when I was always thirsty.
4. Prioritize Sleep and Rest When Possible
I know, I know—“get more sleep” sounds impossible when you have a newborn who wakes up at all hours of the night. But I realized that even short periods of rest could be hugely beneficial. The times when I was most sleep-deprived, I felt hungrier, more emotional, and less motivated to take care of myself.
It wasn’t perfect, but I tried to sleep when the baby slept, even if it was just a quick nap. My partner and I also worked out a system where he would take over for a few hours in the evenings so that I could get some uninterrupted sleep. It wasn’t easy, but it made a difference in my mood and energy levels, which in turn helped me make healthier choices.
5. Include Your Baby in Your Routine
One of the biggest challenges of losing weight after pregnancy is finding the time to work out. I found that including my baby in my routine made it so much easier. There are some wonderful mommy-and-me workout videos online that I loved doing. I also found that using a baby carrier (I personally used the BabyBjörn Carrier, (available on Amazon) while doing lunges or light squats was a great way to bond with my baby and sneak in a workout at the same time.
I would also dance around the living room with my baby in my arms. She loved it, and it got my heart rate up. It didn’t feel like exercise—it felt like fun—which made it easier to do regularly.
6. Seek Support and Stay Connected
Having a support system was essential for me. I joined a local moms’ group, and we often met for stroller walks or just to chat and vent about the ups and downs of motherhood. Sharing my experiences with other moms who were going through the same thing helped me stay motivated and not feel alone.
I also joined an online community focused on postpartum health and fitness. The encouragement and advice I received from other moms were so uplifting. If you don’t have local groups in your area, there are plenty of supportive communities on social media or through apps that can help you stay on track.
7. Set Realistic Goals
One mistake I made at the beginning was setting unrealistic expectations for myself. I thought I’d be back to my pre-pregnancy weight within a few months. When that didn’t happen, I felt discouraged. What helped me turn things around was shifting my focus from the number on the scale to how I felt.
I started setting small, achievable goals. Instead of focusing on losing a certain number of pounds, I aimed to move my body three times a week or drink more water. As I accomplished those small goals, I felt better and more motivated to keep going. Eventually, the weight did start coming off, but by then, I had learned to celebrate other victories—like having more energy or being able to do more push-ups—and those felt even more rewarding.
8. Mind Your Mental Health
Postpartum weight loss isn’t just about physical health—mental health plays a huge role. There were days when I felt overwhelmed, and my body image took a hit. I tried to be mindful of my emotions and practice self-care. Some days, that meant putting on a face mask while the baby napped; other days, it meant talking to a friend or just crying it out.
I also started journaling. Writing down my thoughts helped me process my emotions, and it gave me perspective. I also used positive affirmations to remind myself that I was doing my best, and that my worth was not tied to my weight. Mental health is such an important part of the postpartum journey, and seeking help—whether it’s through therapy, friends, or family—can make all the difference.
9. Get Professional Guidance If Needed
If you’re struggling, it’s completely okay to seek professional help. I consulted with a nutritionist to make sure my diet was providing the nutrients I needed while also supporting my weight loss goals. She gave me a lot of helpful tips that were tailored specifically to my needs.
I also took a postpartum fitness class with a certified trainer who specialized in postnatal recovery. It was helpful to learn exercises that were safe for my body, especially while dealing with issues like core weakness. If you’re unsure about where to start, a professional can provide guidance and help you develop a plan that works for you.
10. Celebrate Your Body’s Strength
Finally, I had to learn to celebrate my body—not just for losing weight, but for everything it had done. My body created life, and that’s something I will always be grateful for. Focusing on what my body could do, rather than what it looked like, was a big turning point for me.
I began to appreciate the strength I was building. I could carry my growing baby with ease, play on the floor without discomfort, and enjoy activities I loved. Celebrating those wins helped me stay positive and motivated to keep going.
Losing weight after pregnancy is a journey that looks different for everyone. For me, it was about creating a healthier lifestyle rather than just focusing on the scale. It was about making small, sustainable changes and showing myself grace along the way. If you’re reading this and you’re in the thick of it, know that you’re not alone. Be patient with yourself, celebrate every small victory, and remember that you’re doing an amazing job—both for yourself and for your little one.