9 Healthy Tips To Lose the Baby Weight After Pregnancy

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Just had a baby and want help losing weight? Use these simple tips for weight loss after pregnancy to shed pounds and burn fat.

It can be difficult to lose postpartum weight. After pregnancy, hormones and the challenges of life with a new baby can make losing post-pregnancy weight more difficult than usual. These 9 tips can help you achieve your weight loss goals!

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ways to lose weight after pregnancy

Postpartum Life as A New Mom

The postpartum period is an exhausting time for new mothers. It’s full of unexpected surprises, sleepless nights, and endless demands on your patience and energy reserves.

Along with all this stress comes the inevitable change in your body shape: it’s normal to gain a lot of weight during pregnancy, but it doesn’t always come off so easily after delivery day.

After having four children, I understand the struggle!

The good news is that many women find that restarting their exercise and healthy eating habits helps them get back in shape faster.

Below are some postpartum weight loss tips to keep in mind as you embark on your weight loss journey.

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Post-Pregnancy Weight Loss Tips Video

But first, here’s a short video with even more weight loss tips for new moms.

10 Tips to Lose Weight After Pregnancy

How Moms Can Lose Weight After Having A Baby

1. Fight Cravings

Cravings for junk food are challenging to resist, but you can do so with a balanced, nutritious diet.

It can be tempting to eat your feelings – and the greasier or sweeter, the better!

However, this type of emotional eating will not make you feel better in the long run. Filling up on fruits and vegetables can definitely help.

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2. Drink Lots of Water

Stay hydrated by drinking at least eight glasses of water a day. Water can help you feel fuller, which might help keep cravings in check.

Adding lemon or cucumber can add variety to your water, and they also have their own health benefits.

And it’s vital to stay hydrated if you’re breastfeeding.

weight loss after pregnancy / a sleeping baby
Credit: @crew.and.banks

3. Get Enough Sleep

Sleep deprivation can lead to weight gain, so getting enough sleep is essential for post-pregnancy weight loss.

Avoid bright screens within an hour before bedtime to get the most out of your sleep. If this isn’t possible, you might consider wearing glasses that block blue light.

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Printable Sleep Tracker

We created our Sleep Tracker journal to help you track your sleep habits. We believe that making sleep a priority will help you improve the quality of your sleep and wake up feeling better.

Check out the printable Sleep Tracker in our Thrive Berry Etsy shop and start getting better sleep tonight!

Printable Sleep Tracker Journal

4. Eat More Vegetables

Eating a variety of vegetables helps you get the vitamins you need! Plus, vegetables are low in calories and filling, which is perfect for weight loss.

Here are a few healthy vegetables to add to your shopping list.

  • Cucumbers
  • Carrots
  • Spinach
  • Kale
  • Beets
  • Tomatoes
  • Bell peppers
  • Squash
weight loss after pregnancy / quinoa bowl
Credit: @nourishedwithniki

RELATED: 7 Surprising and Effective Foods That Fight Nausea During Pregnancy

5. Consume Whole Grains

They provide much-needed iron and fiber. Despite what you may have heard about carbs being “bad,” whole grains are a great energy source and a fantastic weight loss tool!

Here are some examples of healthy whole-grain foods.

  • Buckwheat
  • Oats
  • Millet
  • Quinoa
  • Barley
  • Brown rice
  • Whole wheat
  • Whole-grain bread (our favorite is Dave’s Killer Bread!)

Just try to avoid unhealthy refined grains like white flour found in cakes, cookies, and other unhealthy snacks.

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6. Pick Lean Proteins

Weight loss after pregnancy can be challenging, but eating more protein can help.

Focus on eating more chicken, fish, dairy (if tolerated), and legumes for your protein needs.

Try to include protein in every meal or snack because it helps you stay satisfied.

Check out these 20 high-protein snack recipes!

7. Add Healthy Fat

Eating healthy fat is essential for weight loss because it’s slow to digest and keeps you feeling full longer!

Some good sources of healthy (and yummy) fats include:

  • Avocados
  • Nuts
  • Seeds
  • Olive oil
  • Coconut oil

8. Limit Sugar in Favor of Nutrient-Dense Foods

Sugar is everywhere! It can be very tempting to indulge after pregnancy when your sense of taste returns and you may be dealing with some food cravings.

However, it’s essential that you avoid sugar as much as possible. Sugar will not benefit your weight loss efforts and can be very detrimental to your health.

Instead of eating sugar, opt for nutrient-dense foods like vegetables, fruit, lean meats, whole grains, etc.

These food choices are better for you than ones containing sugar because they contain more nutrients that keep hunger at bay.

9. Exercise Regularly

Finding the energy to work out after having a baby can be challenging, as you may be lacking sleep and still recovering from delivery.

However, if you can make time for exercise, it will help your weight loss efforts immensely.

Here are some gentle options for getting back into (or starting for the first time) your fitness routine.

  • Yoga
  • Walking
  • Swimming
  • Pilates
  • Biking
  • Hiking
weight loss after pregnancy / mom and child walking
Credit: @brerybicky

What Are the Most Common Reasons for Weight Gain After Pregnancy?

  1. Lack of activity. Many women find themselves so tired and busy with their new baby that they don’t have the energy to work out or do anything else. Simple things like walking around the block with your baby, carving out time for yourself, and lifting weights can help you regain your strength and get on the right track.
  2. Sleep-deprivation. Often, new mothers are so tired from lack of sleep that they forget to eat well or care for themselves. Getting enough sleep while caring for a newborn infant can be challenging, but you need it to function properly. Be sure not to neglect yourself because you’re busy with your baby!
  3. Unhealthy diet. It can be a vicious cycle. You’re tired, so you grab the first thing that comes to mind that will satisfy your needs. “I’ll just eat this bag of chips” or “I’m too tired to make anything, I’ll order take-out.” But you need healthy food to keep you going!
  4. Eating for two. After giving birth, many women feel like they need to keep eating as if they were still pregnant. Maybe it’s just a habit, but your nutritional requirements are different now. If breastfeeding, keep in mind that you’ll need an extra 330 to 400 calories a day.

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Tips For Maintaining a Healthy Diet After Pregnancy

1. Eat real food.

Choosing natural foods is the best way to ensure you get nutritious calories.

Foods that are processed or refined provide little nutritional value, for example, white bread instead of whole-grain bread and fruit juices instead of fresh fruit.

If you don’t have the option of cooking your own food, try to choose healthy fast food options like salads or grilled chicken sandwiches.

2. Don’t skip meals.

It’s easy to do when you’re hungry and tired, but skipping a meal while breastfeeding could make you even hungrier and slow down your metabolism.

3. Follow a plan.

It might seem challenging at first but stick with it until you get into a routine and see results.

lose weight after pregnancy / mom and baby

The Importance of Sleep in Achieving Weight Loss Goals

It can be tough to get sleep after a baby is born. This we know.

There are no breaks in the day, and finding time for rest is challenging. However, it’s essential that you make time for your sanity and health.

Take a nap when your baby does. Go to bed when you put your baby down to sleep. Take a cue from your baby sleeping and make sure you are doing the same for your well-being.

Sleep is essential. Some day getting enough sleep will be easier (like when you’re children are grown). But, until then, make yourself a priority and get your needed rest.

Achieving Your Goal Weight Through Emotional Eating Management

Some women find themselves escaping their feelings through food. A few strategies for doing this might include:

  • Talking with someone (a spouse, friend, or therapist)
  • Practicing mindfulness (dwelling on the present moment)
  • Participating in activities that distract you from food (e.g., working out, reading)
  • Keeping a gratitude journal
  • Avoiding situations that trigger emotional eating

Final Thoughts: Weight Loss After Pregnancy

Healthy living is about making small changes and adopting habits that lead to long-term results.

Eating a nutritious diet, getting enough sleep, and exercising regularly can help you achieve your weight loss goals while still enjoying life with friends and family.

These three tips are just the beginning of what it takes for moms who want to live a healthier lifestyle. But they provide an excellent foundation for losing weight after giving birth.

I hope that these suggestions have been helpful to you on your weight loss journey. If you want additional tips, here’s one tool that helped me lose over 6 pounds in the first week without counting calories. It’s cheap, quick, and simple to follow and based on sound nutritional habits. You can learn more HERE.

What helped you with weight loss after pregnancy?


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