Reduce Weight After Pregnancy: A Guide for 2025

Are you looking to reduce your weight after giving birth? You may find this guide helpful.

Losing weight after pregnancy is a journey that requires patience, consistency, and a holistic approach. As a new mother, you might feel the pressure to return to your pre-pregnancy body quickly, but the key to reducing weight after pregnancy lies in taking small, sustainable steps that prioritise your health and well-being. This blog post will provide you with actionable strategies to reduce your weight after pregnancy both safely and effectively while embracing your new life as a mam.

What is ‘Baby Weight’?

"Baby weight" is a term many new mams are familiar with, but it’s important to understand what it refers to.

The extra pounds gained during pregnancy are made up of several factors:

the baby, the placenta, amniotic fluid, and additional blood volume.

These changes are necessary to support the baby’s development and prepare your body for childbirth.

After delivery, much of this weight will naturally fall away in the weeks following birth. However, the fat stores accumulated to support your pregnancy can linger, and many women are left wondering how to reduce weight after pregnancy.

The good news is that it is entirely possible, and in many cases, the weight loss process is gradual and manageable with the right approach.

It’s essential to keep in mind that reducing weight after pregnancy isn’t just about the number on the scale.

Your body has gone through a lot, and it needs time to recover.

So, rather than focusing solely on the goal of losing weight, think of it as a process of getting back to feeling strong, energized, and confident in your body again.

Hormonal Shifts During and After Pregnancy

One of the biggest factors influencing reducing weight after pregnancy is hormonal fluctuations. Pregnancy involves significant hormonal changes that help nourish and grow your baby, but these changes also influence how your body stores fat and burns calories.

During pregnancy, the hormone progesterone increases significantly, which can make your body more prone to storing fat.

After childbirth, estrogen and progesterone levels drop sharply, which can lead to temporary weight retention. While this is natural, it can feel frustrating when you’re trying to return to your pre-pregnancy weight.

Additionally, the hormone prolactin, which is responsible for milk production, can also impact your metabolism.

For breastfeeding mams, prolactin encourages fat storage as part of the body's way to support milk production. Understanding these hormonal shifts helps set realistic expectations for reducing weight after pregnancy, as these hormonal imbalances may cause temporary weight retention.

The key is to give your body time to adjust.

As your hormone levels gradually return to normal post-pregnancy, you’ll likely see a natural reduction in weight, provided you adopt healthy habits.

Effective Strategies to Reduce Weight After Pregnancy

Take Your Time

When it comes to reducing weight after pregnancy, the best approach is to take your time. Your body has just gone through significant changes, and it’s crucial to honour that.

Losing weight too quickly after pregnancy can lead to negative physical consequences and may be detrimental to your overall well-being.

This is why it is encouraged to consult with your healthcare provider before you begin dieting to reduce your weight after pregnancy.

Aim for a safe, sustainable weight loss rate of about 0.5 - 1 pound per week.

By focusing on gradual progress, you give your body the chance to heal and adjust to its new postpartum state. This approach also ensures that you're losing fat, not muscle, which is key for maintaining strength and metabolism.

When you take your time, you’re more likely to adopt healthy habits that you can sustain long-term, rather than resorting to restrictive, temporary measures that can lead to burnout.

Nutrition To Reduce Weight After Pregnancy

When trying to reduce weight after pregnancy, it’s important to focus on nourishing your body with wholesome, nutritious foods. Rather than jumping into restrictive diets or cutting out entire food groups, focus on making gradual, sustainable changes to your eating habits.

One of the most effective strategies is to create a slight calorie deficit by eating slightly fewer calories than your body burns, but not so few that you feel deprived.

This slight deficit will allow for steady fat loss without compromising energy levels or essential nutrient intake.

First, you will need to calculate your Total Daily Energy Expenditure (TDEE) which is the amount of calories you burn every day. Then, to get your daily calorie target for weight loss, you subtract 250 calories from your TDEE.

Example: TDEE = 2,000 calories - 250 = 1,750 calories as your daily calorie goal for weight reduction after pregnancy.

If you’re unsure as to how to do the above calculations, or if you are seeking an alternative approach to calorie tracking, on my programme I do all the thinking for my clients. Check it out here to see if it's a fit.

Once you have your daily calorie goal set, you then want to prioritise whole foods like:

• Lean proteins (chicken, turkey, tofu, legumes)

• Whole grains (brown rice, quinoa, oats)

• Healthy fats (avocado, nuts, seeds, olive oil)

• Plenty of vegetables and fruits

• Limit processed foods that are high in sugar and refined carbs.

While it's not necessary to processed foods entirely, reducing their intake can support reducing weight after pregnancy by stabilizing blood sugar and promoting fat loss.

Choose nutrient-dense options to fuel your body, making sure you get the vitamins and minerals needed to recover from childbirth and care for your new born.

Exercise and Strength Training to Reduce Weight After Pregnancy

Exercise plays an essential role in reducing weight after pregnancy, and it’s important to ease back into it with patience and care. While cardio exercises like walking, swimming, or cycling are great for burning calories, strength training is particularly valuable for postpartum women.

Strength training helps regulate your hormones and strengthen/maintain muscle, which in turn boosts your metabolism and helps burn fat even at rest. Additionally, it strengthens the muscles that may have been weakened during pregnancy, especially in your core and pelvic floor.

However, one of the best exercises to start with is walking.

Taking your baby for a walk not only gets you outside and moving, but it also provides the added benefits of fresh air, sunshine, and bonding time with your little one. Walking is low-impact and easy to incorporate into your daily routine.

For those looking to build strength, bodyweight exercises or light dumbbells can be a great way to start.

If you’re looking for a flexible way to incorporate strength training into your routine, online programmes like mine provide 20-30 minute sessions that can be done from home and with a Coach guiding you safely, even with your baby nearby. This makes it easier to stay consistent and prioritise your health, even during busy and unpredictable days.

Hydration and Sleep

Two often overlooked factors in postpartum weight loss are hydration and sleep. Proper hydration is essential for your overall health and can even aid in weight loss.

Drinking plenty of water helps control appetite, supports digestion, and keeps your energy levels up.

Aim to drink at least 8 glasses of water a day, or more if you're breastfeeding.

Sleep is another critical factor.

New mams often struggle with sleep due to the demands of caring for a new born, but sleep deprivation can hinder your efforts to reduce weight after pregnancy.

Lack of sleep affects hormones related to hunger, leading to increased cravings for unhealthy foods and a slower metabolism. Whenever possible, try to nap when your baby naps and enlist help to get more rest at night.

Be Realistic and Seek Support

Lastly, it’s essential to be realistic with your expectations. Every woman’s postpartum journey is unique, and weight loss after pregnancy will look different for everyone. Focus on your overall health rather than just the numbers on the scale.

Set small, achievable goals that celebrate your progress, like improving your energy levels, feeling stronger, or establishing healthy routines.

If you find yourself struggling to stay motivated or need extra guidance, it can be helpful to seek support.

Whether it’s a friend, family member, or professional, having someone to cheer you on makes a world of difference.

Additionally, programmes like mine offer personalized online strength training sessions that are perfect for new mams. These quick 20-30 minute sessions are designed to fit into your busy day and can be done at home, even with your baby present. The holistic and comprehensive support from a structured programme can help you stay on track while focusing on your health and well-being.

Conclusion

Reducing weight after pregnancy is a gradual process that requires a holistic approach to your physical and mental health. By understanding the hormonal changes, focusing on nutrition, exercise, sleep, and hydration, and seeking support, you can create a balanced routine that helps you shed the baby weight without sacrificing your health or happiness.

Remember, every step forward is progress, and your body deserves all the time and care it needs to heal and thrive.

Coach Alan,

Mind-Body Training