Postpartum weight loss: a gentle, realistic plan after birth

What happens to your weight after birth?

After birth, your weight goes down in stages: a large drop in the first days, a steady fall over the following weeks and a slower drift in the months after that. How fast it happens differs a lot from person to person, and none of it is a test you can pass or fail.

Part of the weight leaves with the baby, the placenta and the fluid around the baby. Over the next weeks your body clears extra blood and tissue fluid, and the womb slowly shrinks back. That is why the scale can move quickly at first, even when you are eating normally.

What is left after those first weeks is mostly fat that your body stored during pregnancy. That store has a purpose: it helps provide energy for making milk. Losing it is possible, but it takes months rather than weeks.

If you started pregnancy with a higher weight, the same pattern applies. Our page on obesity and pregnancy explains the care before and during pregnancy; this page is about the months after your baby arrives.

How long does it take to lose the baby weight?

For most people it takes six months to a year, and some weight often remains at the one-year mark. A review that pooled studies on weight after pregnancy found that the extra weight fell steadily through the first year, quickly at first and more slowly later.

On average, people in those studies were about 2.4 BMI units above their pre-pregnancy weight at six weeks, about 1.1 units at six months and about 0.5 units at twelve months. For someone 1.65 m (5 ft 5 in) tall, that is roughly 6.5 kg, 3 kg and just over 1 kg.

Averages hide large differences. In a US study of mostly low-income mothers, about three in four were heavier one year after birth than before pregnancy. Almost half had kept more than 4.5 kg (10 lb), and about one in four more than 9 kg (20 lb).

The weight you keep at one year matters more than the speed in the first weeks. The US researchers found that weight kept after birth added clearly to the risk of obesity a year later. Of the women who started pregnancy at a healthy weight, one in three had overweight or obesity by then.

That is not a reason to rush. It is a reason to build small habits in the first year that will still fit your life when your baby is a toddler.

What affects your pace

Several things influence how quickly the weight comes off. Some you can change, others you cannot.

• Weight gained in pregnancy: gaining more than the advised range makes it more likely that some weight stays. Our pregnancy weight gain calculator shows those ranges.
• Your weight before pregnancy: a higher starting weight often goes with keeping more weight afterwards.
• Sleep: very short nights are linked to keeping more weight at one year (more on this below).
• Activity and food: daily movement and regular, filling meals make the biggest difference you can control.
• Support: help with the baby, meals and housework gives you time to walk, cook and rest.

When can you start losing weight after birth?

Start with recovery, not with a diet. In the first weeks your body is healing, your milk supply is settling if you breastfeed, and you are probably very short of sleep.

An older US expert report on nutrition during breastfeeding, from the Institute of Medicine, advised against dieting in the first two to three weeks after birth, because its effects in that period are not known. A sensible approach is to wait until your postnatal check before you deliberately eat less.

The American College of Obstetricians and Gynecologists (ACOG) describes care after birth as a process, not a single visit. It recommends contact with your care provider within three weeks and a full check no later than twelve weeks after birth. The timing differs between countries, so ask what is offered where you live.

Use that check to ask about weight, exercise, your pelvic floor, your mood and any follow-up tests. Our doctor visit checklist can help you write down your questions beforehand.

Talk to your doctor or midwife before you start a weight-loss plan after birth, especially if you had a caesarean, heavy bleeding, high blood pressure, gestational diabetes or a difficult birth, or if you are breastfeeding a baby who was premature or slow to gain weight.

Does breastfeeding help you lose weight?

It may help a little, but the evidence is mixed and it does not work the same way for everyone. Making milk uses a lot of energy, yet many people also feel hungrier while breastfeeding and eat more.

A systematic review of 45 studies found that most of them showed little or no link between breastfeeding and weight change. However, four of the five studies judged to be of high quality did find that breastfeeding went together with more weight loss. The authors concluded that better studies are needed.

The expert report on lactation describes a typical pace for breastfeeding mothers who eat as they wish: about 0.5 to 1 kg (1 to 2 lb) a month in the first four to six months. It also noted that around one in five breastfeeding women stay at the same weight or gain.

So breastfeed because it suits you and your baby, not as a weight-loss method. If the scale does not move while you breastfeed, nothing is wrong with you; it simply means food and activity matter more for you than milk production does.

How much weight can you safely lose while breastfeeding?

A slow, steady pace of about 0.5 kg (1 lb) a week appears safe for breastfeeding mothers with overweight, once breastfeeding is going well. Faster loss is not advised.

The clearest evidence comes from a randomised trial in breastfeeding women with overweight. From four weeks after birth, one group ate about 500 kcal a day less and exercised for 45 minutes on four days a week, for ten weeks.

That group lost about 4.8 kg, against 0.8 kg in the comparison group. Their babies grew just as well as the other babies. The researchers concluded that losing about 0.5 kg a week in this period did not affect infant growth.

The expert report on lactation gives a similar limit. For mothers with overweight, losing up to about 2 kg (4.5 lb) a month is unlikely to reduce milk volume, but losing more than that after the first month is not advisable.

A Cochrane review of trials in women after childbirth found that diet alone, or diet together with exercise, helped them lose more weight than usual care, while exercise alone did not. The programmes did not seem to harm breastfeeding, although the authors said more evidence is needed for breastfeeding mothers.

The same review favoured combining both, because exercise improved fitness and helped protect muscle, while dieting alone also reduced lean tissue. For the general picture of a safe pace at any time of life, see our page on safe weight loss.

Watch your baby too. If your baby seems hungry all the time, has fewer wet nappies or is not gaining weight as expected, contact your midwife, health visitor or doctor and ease off on cutting back.

What about weight-loss medicines?

Many weight-loss medicines are not recommended while breastfeeding, because there is too little information about their effect on the baby. The expert report on lactation also advised against weight-loss medicines and liquid diets for breastfeeding mothers.

If you used a weight-loss medicine before pregnancy, or are thinking about one now, ask your doctor what applies to you and your baby. Our page on obesity and pregnancy gives more detail on medicines around pregnancy and feeding.

Whether medication is right for you is something to discuss with your doctor. Obesity Foundation does not recommend or promote weight-loss medication; our focus is good food, appropriate exercise and walking.

Eating for recovery, energy and milk supply

The best postpartum eating pattern is regular, simple and filling, not strict. Your body is repairing tissue and, if you breastfeed, making milk, so it needs good food at regular times.

Making milk takes a lot of extra energy every day. Part of it can come from the fat you stored in pregnancy, which is why gradual weight loss is normal while breastfeeding.

Very low intakes make it hard to get enough calcium, zinc, magnesium, folate and vitamin B6. For mothers who want to eat less, the older expert report advised at least about 1,800 kcal a day and said that intakes below about 1,500 kcal are not recommended at any point while breastfeeding. Treat these as rough guide marks, not a target: your own needs may differ, so ask your midwife or a dietitian.

A simple postpartum plate

• Protein at every meal: eggs, yoghurt, beans, lentils, fish, chicken or tofu help with healing and keep you full for longer.
• Half a plate of vegetables or fruit: fresh, frozen or tinned all count, and pre-cut options save time.
• Wholegrains and potatoes: oats, wholegrain bread, brown rice and potatoes with skins give lasting energy and fibre, which also helps with constipation after birth.
• Calcium-rich foods: milk, yoghurt, cheese or fortified plant drinks, especially while breastfeeding.
• Some healthy fat: a little olive or rapeseed oil, nuts or seeds.

Our page on portion control shows how to fill your plate in the right proportions without weighing or counting.

Food you can eat with one hand

New parents often skip meals and then graze on biscuits late in the afternoon. A few ready-to-eat options within reach make the healthy choice the easy one.

• a bowl of overnight oats made the evening before;
• yoghurt with fruit and a spoon of seeds;
• a wholegrain sandwich with egg, hummus or cheese;
• a handful of unsalted nuts with an apple or banana;
• a batch of soup or lentil stew, frozen in single portions.

Mornings are often the most chaotic part of the day. Our guide to breakfast for weight loss has quick ideas you can make in a few minutes.

Ask visitors to bring a meal instead of a gift. A freezer with a few healthy home-cooked meals is worth more than another baby outfit.

Drinks and milk supply

Keep a glass of water within reach while you feed and drink when you are thirsty. Drinking more than your thirst asks for does not increase milk volume, according to the expert report on lactation.

Sugary drinks, sweet coffees and juices add a lot of energy without filling you up. Swapping them for water, milk or unsweetened tea is one of the easiest changes you can make.

Supplements are not a shortcut to weight loss after birth. If your midwife or doctor advises a vitamin, follow their advice, but avoid products that promise to burn fat or boost milk.

Our page on weight loss drinks explains which drinks are worth choosing and which trends to skip.

When can you start exercising after birth?

After an uncomplicated vaginal birth, gentle activity such as walking and pelvic floor exercises can usually start within days, as soon as you feel ready. More demanding exercise is built up step by step, and after a caesarean or a complicated birth you should ask your care team when to begin.

ACOG says it is usually safe to start exercising a few days after a healthy pregnancy and vaginal birth. It recommends working up to at least 150 minutes of moderate activity a week, which can be split into short sessions, such as three 10-minute walks a day. Stop if anything hurts.

Exercise does not seem to harm milk supply. The expert report on lactation found regular exercise compatible with making enough milk. ACOG suggests feeding or expressing before a workout and wearing a well-fitting, supportive bra to make it more comfortable.

After a caesarean

A caesarean is major abdominal surgery, and recovery takes longer. ACOG notes that the abdomen takes a few weeks to heal and that bleeding or discharge often continues for about four to six weeks.

Getting up and moving gently is part of recovery, and your care team will show you how to do it safely in the first days. ACOG advises allowing time to heal before any strenuous activity and asking your doctor when it is safe to start exercising.

So keep to slow walks at first and accept help with lifting and housework. Call your doctor or midwife straight away if you have a fever or chills, leakage from your wound, heavy bleeding, leg pain, shortness of breath or pain that gets worse.

Your pelvic floor comes first

Pregnancy and birth stretch the muscles that support your bladder, bowel and womb. Pelvic floor exercises, also called Kegel exercises, help with bladder and bowel control and can usually start in the first days after birth.

1. Sit or lie comfortably and breathe normally.
2. Squeeze the muscles you would use to stop passing wind and to stop the flow of urine, and lift them upwards.
3. Hold for a few seconds, then fully let go. Repeat up to ten times.
4. Also practise a few quick squeezes and releases.
5. Do this a few times a day, for example during feeds.

Leaking urine when you cough or exercise, a feeling of heaviness or a bulge in the vagina, or difficulty controlling wind are common after birth but not something you have to accept. Ask your doctor or midwife for a referral to a pelvic health physiotherapist.

Running and jumping put much more pressure on the pelvic floor than walking does. Before you try them, check with your doctor or a physiotherapist, and make sure brisk walking and strength exercises already feel fine without leaking or heaviness.

Tummy gap: diastasis recti

A gap between the two long tummy muscles is very common after pregnancy. In a Norwegian study of first-time mothers, it was found in 60 percent of women at six weeks after birth, 45 percent at six months and about a third at twelve months.

The gap often narrows by itself. In that study, women with and without a gap reported the same amount of lower back and pelvic pain a year after birth.

The study did find the gap more often in women who did heavy lifting 20 times a week or more. If you notice a ridge or bulge down the middle of your tummy, ask your doctor or a pelvic health physiotherapist to check it and suggest suitable exercises.

Walking with a pram: the easiest start

Walking is the simplest way to become active again after birth, and ACOG names it as a great way to start. You need no equipment, you can bring your baby, and many parents find that time outdoors lifts their mood.

Start with what feels comfortable, even five or ten minutes, and add a few minutes every few days. After your postnatal check, aim to build up to brisk walks of 20 to 30 minutes on most days.

• Set the handle right: adjust it so that your elbows are slightly bent and you stand up straight, not hunched forward.
• Walk tall: keep your shoulders relaxed and gently draw in your lower tummy and pelvic floor.
• Choose easy routes at first: flat paths, parks and pavements without steep hills.
• Walk with others: a walking buddy or a parent-and-baby group makes it more fun and easier to keep going.

Our guide to walking for weight loss explains how to make walks gradually longer and a little faster.

Once walking feels easy and your care team agrees, add two short strength sessions a week. Squats to a chair, wall push-ups and bridges strengthen the muscles you use to lift a baby seat. Our guide to strength training for beginners shows how to start safely at home.

Sleep deprivation, hunger and cravings

Broken nights make healthy eating harder. When you are exhausted, you crave quick energy, snack more in the evening and have less time and energy to cook or walk.

A study following new mothers found that those who slept five hours or less a day at six months after birth were about three times as likely to keep at least 5 kg one year after birth. That was compared with mothers who slept around seven hours.

You cannot always choose how much you sleep with a baby, but small steps help:

• Sleep or rest when your baby sleeps at least once a day, instead of catching up on chores.
• Share night feeds if you can, for example with expressed milk or formula given by a partner.
• Go to bed early on the nights after a bad night, rather than staying up for “me time” with snacks.
• Keep a healthy snack ready for night feeds, such as a banana or a small bowl of yoghurt, so you do not reach for biscuits.
• Spend some time outside in daylight, for example on your daily walk.

Our page on sleep, stress and weight explains how tiredness affects your appetite. If you notice that you eat to comfort yourself when you are tired or overwhelmed, our page on emotional eating can help.

Postnatal depression: look after your mind first

Feeling low, tearful and anxious in the first days after birth is very common and often called the baby blues. It usually passes within two weeks. Low mood that is severe or lasts longer than two weeks may be postnatal depression, which needs and deserves treatment.

Postnatal depression is common. A review of studies in healthy mothers without a history of depression found that about 17 percent had depression after birth. It is not caused by anything you did or did not do, and it can happen to anyone.

The US National Institute of Mental Health lists signs such as:

• a sad, anxious or “empty” mood most of the day, nearly every day, for at least two weeks;
• feeling hopeless, guilty, worthless or irritable;
• losing interest in things you used to enjoy;
• being unable to sleep even when the baby sleeps;
• clear changes in appetite or weight that you did not plan;
• trouble bonding with your baby or constant doubts about caring for them;
• thoughts of death or of harming yourself or your baby.

If you recognise these signs, contact your doctor, midwife or health visitor promptly; you do not need to wait for your postnatal check. With treatment, such as talking therapy, medicine or both, most people feel better. Your doctor can explain which options fit with breastfeeding.

If you have thoughts of harming yourself or your baby, or you see or hear things that others do not, seek urgent help now: call your local emergency number or go to the nearest emergency department.

Weight loss can wait while you recover. Gentle walks, regular meals and support from others help your mood and your weight at the same time. Our page on psychological support explains what kinds of help are available.

Had gestational diabetes? Do not skip the follow-up test

If you had gestational diabetes, ask for a blood sugar test after birth, even if everything felt normal again. ACOG advises a test 4 to 12 weeks after birth and, if the result is normal, a check for diabetes every one to three years.

Gestational diabetes usually disappears after birth, but it is an early warning. A large review found that women who had it were almost ten times more likely to develop type 2 diabetes later than women whose blood sugar stayed normal in pregnancy.

The authors stress acting early, in the first years after pregnancy. Healthy meals rich in fibre, daily walking and losing some weight all help your body handle sugar better. Our page on insulin resistance explains how this works.

The type and timing of the test differ between countries, so ask your doctor or midwife which one is offered to you. Tell any new doctor that you had gestational diabetes, so they know to keep checking.

A gentle 12-week postpartum weight loss plan

Talk to your doctor or midwife first, and start this plan after your postnatal check, once you feel recovered enough. It is a general example, not personal medical advice.

Each step is small on purpose. Move on only when the previous step feels routine, and stay longer in a phase if you need to; a bad week with a sick baby is not a reason to give up.

Weigh yourself no more than once a week, at the same time of day, or skip the scale and use how your clothes fit. If you are breastfeeding, a loss of up to about 0.5 kg (1 lb) a week is a sensible upper limit.

Write down your walks, your sleep and how you feel. These often improve before the scale does, and they keep you going on harder days.

Why it can feel harder than expected

Losing weight after a baby is not only about willpower. Little sleep, irregular meals, less time for yourself and the physical recovery from birth all make old routines hard to keep.

Social media can make it worse, with pictures of people who seem to “bounce back” within weeks. Those images rarely show the help, the genes or the editing behind them, and they are not a fair comparison.

Be as kind to yourself as you would be to a friend who has just had a baby. A slow loss over a year is a good result. If your weight has not moved for months despite steady habits, talk to your doctor, who can check whether a medical cause plays a part.

Pregnancy and the months after it are one of several life stages that shape weight; our page on obesity in women looks at the others.

Free help to lose weight after your baby

Obesity Foundation helps people lose weight and get healthier with good food, suitable exercise and walking. Everything is free, and our help fits around life with a baby.

• Free eating plan: simple, filling meals and snacks that suit busy days. Get your free eating plan.
• Free workout videos: short sessions at home, from gentle Start level upwards. Sign up for the free videos.
• Free video meeting (in English): talk with a volunteer about your next steps. Book a free video meeting.
• Free Obesity Foundation Club: track walks, weight and progress at your own pace. Join the Club for free.

Our volunteers are not doctors or midwives and cannot give personal medical advice. For questions about your recovery, breastfeeding, your mood or test results, your own care team is the right place to go.

Having a baby changes a lot. With patience, good food, daily walks and support, most people can reach a healthier weight in their baby’s first year or two, in a way that lasts.