After giving birth, many women are eager to return to their pre-pregnancy bodies. However, it’s essential to approach postpartum weight loss with patience, realistic expectations, and a focus on overall well-being. While some weight loss is expected immediately after delivery, sudden or rapid weight loss postpartum can be concerning and warrants attention.
Initial Weight Loss After Childbirth
Immediately after giving birth, most women experience an initial weight loss of about 10 to 15 pounds. This is primarily due to the weight of the baby, placenta, and amniotic fluid. In the first week postpartum, many shed another 5 to 8 pounds as their body naturally eliminates retained fluids, like excess blood and water weight. Some people lose up to 20 pounds within the first few weeks after delivery.
Gradual vs. Sudden Weight Loss
Postpartum fat loss takes more time. Fat accumulated during pregnancy doesn’t disappear overnight. The average weight loss after birth slows down after the initial weeks and can take 6 to 12 months to return to your pre-pregnancy weight. Health experts recommend aiming for 1-2 pounds of weight loss per week after giving birth. This pace is generally safe, especially if you’re breastfeeding and gradually returning to physical activity.
Rapid or extreme weight loss while breastfeeding-such as through crash diets or major calorie restrictions-can impact your milk supply and leave you feeling depleted.
It’s crucial to differentiate between gradual, healthy weight loss and sudden weight loss. Gradual weight loss is typically achieved through a combination of a balanced diet and regular exercise, allowing the body to adjust and recover at a healthy pace. Sudden weight loss, on the other hand, can occur unexpectedly and may be a sign of underlying health issues.
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Potential Causes of Sudden Weight Loss Postpartum
If you're experiencing sudden or unexplained weight loss in the weeks after giving birth-especially without trying-it’s essential to speak to your healthcare provider. It could be a sign of:
Postpartum Thyroiditis: This is a temporary inflammation of the thyroid gland that can occur in the first year after childbirth. It often presents in two phases: an overactive phase (hyperthyroidism) leading to weight loss, followed by an underactive phase (hypothyroidism) leading to weight gain.
Infection or Other Medical Conditions: Infections or other medical conditions can cause a loss of appetite and rapid weight loss.
Nutritional Deficiencies: Inadequate intake of essential nutrients can lead to weight loss and other health problems.
Postpartum Depression or Anxiety: These mental health conditions can affect appetite and eating habits, potentially leading to sudden weight loss. New moms often struggle with depression, insomnia and anxiety, all of which can make weight loss after pregnancy even more challenging. “The hormonal storm that happens during the postpartum period can be overwhelming, physically and emotionally.”
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Factors Influencing Postpartum Weight Loss
Several factors can influence how quickly a woman loses weight after pregnancy:
Breastfeeding: According to ACOG, your breastfeeding body burns around 500 extra calories per day, so yes, nursing can help with losing weight after baby. As your body produces milk, it burns extra calories, drawing from both the food you eat and the fat stores built up during pregnancy. Breastfeeding parents burn an estimated 300 to 500 extra calories per day, depending on how often they nurse. This calorie burn from breastfeeding can contribute to weight loss over time, especially when combined with healthy eating and gentle postpartum exercise. That said, balance is key. Rapid or extreme weight loss while breastfeeding-such as through crash diets or major calorie restrictions-can impact your milk supply and leave you feeling depleted. Your body still needs sufficient energy to make quality breast milk and support your own recovery. To stay on track, aim for a breastfeeding diet that supports both you and your baby. This includes plenty of lean proteins, Whole grains for sustained energy, A rainbow of fruits and vegetables, The recommended amount of water to stay hydrated.
Diet and Nutrition: Proper nutrition is crucial during the postpartum period to support recovery and provide energy, especially if you're breastfeeding. Avoid weight loss crash diets or drastic calorie restrictions postpartum, as your body needs sufficient nutrients to heal and function effectively. If you’re wondering what to eat after childbirth, focus on a balanced diet that includes: Lean proteins (e.g., poultry, fish, legumes), Whole grains (e.g., brown rice, oats, whole wheat bread), Fruits and vegetables for essential vitamins and minerals, Healthy fats (e.g., avocados, nuts, olive oil). Limiting intake of sugary snacks, processed foods, and high-sodium items can also aid in weight management.
Physical Activity: Exercising can help increase your metabolic rate (aka how many calories your body burns at rest) and boost weight loss after pregnancy. The CDC recommends 150 minutes of moderate-intensity aerobic activity per week for postpartum individuals. This can include walking, light jogging (running postpartum), swimming, or even activities like dancing or gardening. Break it into smaller sessions if needed, like two 15-minute walks a day.
Sleep and Stress Levels: A lack of sleep can “increase your cortisol level and make it hard to lose weight,” Flynn says. “In addition, it’s harder to prepare healthy meals and exercise if you’re already tired.”
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Metabolism: Metabolism slows with age, and more children means more demands on your time, making postpartum weight loss more challenging.
Healthy Strategies for Postpartum Weight Loss
If you’re aiming to lose weight after pregnancy, here are some healthy and sustainable strategies:
Balanced Diet: Focus on a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Avoid "empty calories" from sugary drinks, processed foods, and excessive sweets.
Regular Exercise: Once cleared by your healthcare provider, gradually incorporate physical activity into your routine. Start with gentle exercises like walking or postnatal yoga, and gradually increase the intensity and duration of your workouts. Wondering how much you need to exercise to lose weight after pregnancy? According to ACOG, new moms should get at least 150 minutes of moderate-intensity aerobic activity each week. You can split this up into 30-minute workouts for five days or 15 10-minute workouts throughout the week. The exercise doesn’t have to be intense to achieve postpartum weight loss, but it should be consistent.
Adequate Sleep: Aim for sufficient sleep, even though it can be challenging with a newborn. Lack of sleep can affect your metabolism and make it harder to lose weight. Go to sleep early. “If you’re a new mom, you have probably realized that the evenings might be one of the only times you get to yourself,” Mitchell says. It might be tempting to use that time to watch TV or complete some chores, but it’s more important to catch up on sleep. Split shifts with your partner. If it’s an option for you, have your partner take turns tending to baby. “Break up the night in three hour shifts or split the night in half,” Mitchell suggests. Find a healthy bedtime routine. Practicing good sleep hygiene (no screens before bed, sleeping in a dark room, etc.) is crucial to getting enough rest. “So many of us follow a strict routine and sleep environment for our babies, but not for ourselves,” Mitchell says.
Stress Management: Find healthy ways to manage stress, such as practicing relaxation techniques, spending time with loved ones, or seeking professional help if needed. A big way to decrease stress is to accept offers of help, and ask for help when you need to. Find ways to calm yourself down in moments that are extra hard-like when you’re up to your elbows in diapers and baby won’t stop crying. If you’re having a hard time managing your stress levels or feel like you might be struggling with postpartum depression, getting help is key.
Hydration: Staying hydrated postpartum is especially important, particularly if you’re breastfeeding. The CDC recommends drinking enough water to satisfy your thirst and replacing fluids lost through milk production. Dehydration can lead to fatigue and headaches, making it harder to stay active and feel your best. Try keeping a water bottle nearby during feedings and meals, and focus on water-rich foods like fruits and vegetables.
When to Seek Medical Advice
While postpartum weight loss is a common goal, it’s important to be aware of potential red flags. Consult your healthcare provider if you experience any of the following:
- Sudden or unexplained weight loss: Especially if it's not accompanied by changes in diet or exercise.
- Loss of appetite: Particularly if it persists for more than a few days. On the flip side, all of those normal postpartum symptoms, like hormonal changes, insomnia, stress, depression, anxiety and overall fatigue could also cause a loss of appetite, Ross notes.
- Symptoms of postpartum thyroiditis: Such as fatigue, anxiety, and changes in heart rate.
- Signs of infection: Including fever, pain, or redness.
- Symptoms of postpartum depression or anxiety: Such as persistent sadness, hopelessness, or excessive worry.
The Importance of Patience and Self-Compassion
The most important tip to keep in mind for losing weight after baby? Set realistic goals, and be patient with yourself and your postpartum weight loss timeline. Growing a baby takes nine+ months, so it’ll take time for your body to recover, lose weight after pregnancy and reclaim a new normal. “It’s not beneficial from a physical or emotional standpoint to try to lose the weight too fast,” Flynn says. “It’s so much more important to be healthy and to enjoy the first year with baby… There is no set timeline.”
Remember, your body has undergone significant changes during pregnancy and childbirth. It’s normal for your body to feel and look different after giving birth. Practicing self-compassion and celebrating what your body has done-growing and birthing a human-can help foster a healthier mindset.
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