15 Best ways to lose pregnancy weight in 2022

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15 Best Tips to Lose Pregnancy Weight Fast and for Good

One of the most common things that new moms worry about is losing baby fat, and many want to start getting fit after pregnancy right away. Flo experts bring you 15 tips that can help you lose the pregnancy weight fast.

What happens to your body after giving birth?

It’s only natural for your body to change during and after pregnancy! So, what happens after you give birth? The same hormones that helped maintain your pregnancy are responsible for many body changes after pregnancy.

While many of these changes will reverse soon after delivery, some might take more time or they might even be permanent.

A lot of new moms experience changes such as stretch marks, a wider waist and hips, and a softer belly. On average, women will be 1 to 6 pounds heavier after pregnancy.

Some women might also experience a condition called diastasis recti abdominis, which refers to a separation between your recrus abdominis muscles after pregnancy. In other cases, new moms might find that their pelvic floor muscles are weakened, causing milder orgasms and urinary incontinence.

How to lose weight after delivery?

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The period after giving birth can be a very blissful time for new moms, but you’ll probably already be thinking about getting back to your pre-baby shape. If so, take a note of the following tips.

1. Set realistic goals

For many women, drastic weight loss is unrealistic and can only be achieved through unhealthy methods. A woman’s body needs some time after pregnancy need time to relax and recover, and it’s usually recommended that you wait a couple of months before actively trying to lose weight.

If you’re breastfeeding, a calorie deficit that’s too strict might affect the quality and quantity of your milk supply. Keeping this in mind, try a gradual approach to lose those extra pounds. Losing approximately a pound and half each week is a safe and realistic goal.

2. Get support from your partner

It’s always more difficult to lose weight if you’re doing it alone. Discuss your weight loss goals with your partner, get rid of unhealthy foods and snacks, and include healthier foods in both your diets.

There are also activities that can help you both unwind and exercise together, such as going for walks together – stroller in tow – each day.

3. Keep a healthy and well-balanced diet

Contrary to popular belief, the best way to lose weight isn’t to go on a crash diet. People who do this end up tired and gain back the weight at some point. Getting enough calories through healthy foods is a better option for anyone, but specially for new moms who need extra energy!

Your postnatal nutrition plan should include 3 to 5 meals during the day. Many new moms find it difficult to sit down for full meals, so having smaller meals that are interspersed with healthy snacks can help.

Don’t skip meals, since this can cause more cravings later on. Breakfast is especially important, since it will help keep you satiated and energized.

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4. Have these healthy foods

If you’re unsure about what to eat after delivery, there are many small changes you can make. Eating more vegetables and fruits after delivery is always a good place to start, along with other foods that will help you lose weight and increase the quality of your breast milk. These are some of the foods you should eat after giving birth:

  • Low-fat dairy products
  • Whole wheat bread
  • Fish
  • Lean beef
  • Legumes
  • Seeds and nuts
  • Brown rice
  • Oranges
  • Eggs
  • Leafy greens.

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5. Control your cravings

Besides eating healthy foods, you should also know what not to eat after giving birth. After having your baby, you’ll probably be tired and sleep-deprived, which can make you crave unhealthy foods. These are some of the foods you should avoid after delivery:

  • Saturated fats
  • Refined sugar
  • Sugary drinks
  • Processed foods
  • Fried foods
  • Alcohol
  • Salty foods.

6. Drink plenty of water

Water is important for anyone who is trying to lose weight. Drinking enough water will keep you hydrated, satiate cravings, and boost your metabolism. Water is particularly important for breastfeeding moms, since your body will spend extra water producing milk.

Drinking 1 to 2 liters a day is a good baseline, but you should also use the color of your urine to guide you. If you’re properly hydrated, your urine be light yellow and you’ll need to urinate every 3 to 4 hours.

7. Try to get enough sleep

Sleeping well with a new baby can be tricky. However, sleep deprivation can negatively impact your weight loss efforts. Studies have shown that new mothers who get less than seven hours of sleep per night are more likely to retain their pregnancy weight.

This happens because when you’re tired, your body releases certain hormones to keep you going. These hormones can slow your metabolism and make you crave unhealthy, sugar-loaded foods. Try napping while the baby sleeps, or ask friends and family for help if necessary.

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8. Know when to start exercising

Working out too soon after delivery only leads to injuries. If you had an uncomplicated vaginal birth, you might be able to start light aerobic exercises a few days after delivery.

However, if you had a C-section or tore during birth, you’ll need to wait a few weeks. Your doctor will be able to advise you on when to start postnatal exercise for cesarean patients.

Post pregnancy tummy exercises are especially delicate, since abdominal muscles get stretched during pregnancy, and you’ll need to wait longer before performing them safely.

9. Start walking

Exercise alone won’t make you lose weight, but it will keep your metabolism up and tone your muscles. Aerobic activities, such as walking, jogging, cycling, or swimming can help you lose weight and improve your overall health.

Walking is one of the easiest post baby exercises, and it can help you ease into a more intense routine. Remember to check with your doctor to make sure your body has rested enough and is ready to start exercising after giving birth.

10. Try postnatal yoga

Yoga can have many benefits for your body before, during, and after pregnancy. It can help posture and balance, increase flexibility, boost your energy, and improve fatigue. Yoga classes can also provide a friendly, stress-free environment for you to unwind and relax.

11. Include your baby in your workouts

You can include your little one in many types of exercises after giving birth, which will help you bond and will make it easier for you to find the time to exercise. Try taking a walk along with their stroller or consider enrolling in mommy-and-me yoga, swimming, or aerobics classes.

These classes can also be a great place to meet other new moms who are also trying to lose baby fat!

12. Try these exercises

Once your doctor gives you the green light, you can try these exercises after delivery for a flat stomach and overall weight loss:

  • Pelvic tilts
  • Lateral pelvic tilts
  • Ab curls
  • Oblique curls
  • Squats
  • Lunges
  • Crunches.

If you were active before and during pregnancy, your doctor might recommend waiting a month before doing more intensive workouts, such as cross fit, cycling, running, and high intensity interval training (HIIT). You can also try modified exercises that include holding your baby for a great post pregnancy ab workout.

13. Don’t forget your Kegels

You’ve probably heard that Kegels are a great exercise for moms-to-be, but they’re also very important after birth. Some new moms might experience pelvic floor weakness, and Kegels are the easiest ways to relieve this issue. You can start doing your Kegels immediately after birth, even if at first you might not feel yourself doing them.

14. Don’t compare yourself to other moms

All women are different, and getting fit after pregnancy might be easier for some moms. As long as you eat a healthy diet and exercise regularly after birth, odds are that you’ll lose the extra pounds sooner rather than later.

Don’t be discouraged by magazines that show celebrities getting back in shape only weeks after delivery; do what is best for your body and your baby, and the weight loss will follow. Real postpartum bodies don’t always go back to their pre-baby state, and that’s okay as long as you’re healthy.

15. Know when to ask for help

If you’ve implemented healthy changes to your lifestyle and you’re still not losing weight, it might be time to seek professional help. A doctor or nutritionist will be able to help you devise a plan to lose the baby fat.

Keep in mind that your hormone levels change during pregnancy and after childbirth, so your doctor will be able to order tests if they consider that a hormonal problem might be causing your weight issues.


Does breastfeeding help you lose weight?

Breastfeeding has been shown to help new mothers lose weight. In order to produce milk, your body spends around 300-500 extra calories each day.

As long as you’re eating a healthy diet, this energy expense will help you create the calorie deficit that is necessary to lose weight after giving birth. While you breastfeed, you’re also releasing hormones that’ll help shrink your post-baby uterus, which can flatten your belly faster.

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How can I lose my pregnancy weight fast?

Tips to help lose baby weight

  • Keep your goals realistic.
  • Don’t crash diet.
  • Breastfeed if you can.
  • Monitor your calorie intake.
  • Eat foods high in fiber.
  • Stock up on healthy proteins.
  • Keep healthy snacks handy.
  • Avoid added sugar and refined carbs.

Can you lose weight by pregnant?

Weight loss during early pregnancy can be common, but in general, is not recommended. Aside from minor weight loss due to regular morning sickness, unintentional weight loss and inability to gain weight require a medical evaluation.

Is it hard to lose pregnancy weight?

Whether you’re breastfeeding or not, it could take six months to a year to return to your pre-pregnancy weight. There’s no set timeline for postpartum weight loss, and every mom’s journey is different

What are the signs of a big baby?

A larger than expected fundal height could be a sign of fetal macrosomia. Excessive amniotic fluid (polyhydramnios). Having too much amniotic fluid — the fluid that surrounds and protects a baby during pregnancy — might be a sign that your baby is larger than average.

How can I lose 10kg during pregnancy?

Fortunately, growing research suggests that losing some weight during pregnancy might be possible — and even beneficial — for some people with a high weight, or BMI over 30

Exercise 30 minutes daily

  • swimming.
  • walking.
  • gardening.
  • prenatal yoga.
  • jogging.

Which exercise is best and safe for pregnant lady?

  • Walking. Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. …
  • Swimming and water workouts. …
  • Riding a stationary bike. …
  • Yoga and Pilates classes. …
  • Low-impact aerobics classes. …
  • Strength training.

Can I workout while pregnant?

Is it safe to exercise during pregnancy? If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.

Will my stomach ever be flat after pregnancy?

“A small number of women will be able to get a flat stomach again, but for the majority, it may take a lot of time or not happen at all,” says Alissa Rumsey, R.D., certified strength and conditioning coach and spokesperson for the American Academy of Nutrition and Dietetics

How long does it take to lose pregnancy weight?

You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds.

How can I get a flat tummy naturally?

Here are Top best methods to help you lose extra belly fat.

  • Cut calories, but not too much. …
  • Eat more fiber, especially soluble fiber.
  • Increase your intake of probiotics. …
  • Add more cardio to your routine. …
  • Try protein shakes. …
  • Eat foods rich in mono unsaturated fatty acids

Why can’t I lose my pregnancy weight?

Your body is still healing.

“Many women gain a large amount of gestational weight. And after the baby comes, you have less time to exercise, less sleep, and your body is still healing from pregnancy and delivery,” explains Laura Arndt, a pre- and postnatal expert and the CEO of Matriarc

What causes rapid weight loss after pregnancy?

Often, excess or rapid postpartum weight loss is due to lifestyle issues and the pressures of new parenthood (like being too tired to eat), other times there may be a health concern that needs treatment. Either way, help is out there. So, if you’re worried about losing too much weight, contact your doctor

How much weight is lost immediately after delivery?

Most women lose around 13 pounds (6 kg) right after childbirth, which includes the baby’s weight, as well as the weight of the amniotic fluid and placenta. When it comes to fat loss, with a healthy diet and regular exercise, you may lose about 1 pound (0.5 kg) a week.

How much should a pregnant woman walk?

For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints.

Which month to start exercise during pregnancy?

You can start exercising at any time during your pregnancy. Even if you’re used to being active, you’ll need to adapt your activities a bit as your bump gets bigger.

Can you have a nice body after pregnancy?

Even if you were in good shape before pregnancy, physical changes to your body like additional weight gain and the appearance of a postpartum belly (diastasis recti) are inevitable following childbirth. There is good news for those who do become pregnant: you can regain your body composition.

Does lemon burn belly fat?

Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body’s metabolism to a great extent.

How Can I Improve My Postpartum Belly?

Exercise Over time, your postpartum belly will lessen on its own. …

Eat well. Just like you maintained a healthy diet while pregnant, try to commit to eating healthy postpartum. …

Be realistic. Remember that giving birth is one of the most incredible things you’ll ever do.

What fruit is best for weight loss?

The Top Best Fruits for Weight Loss

  • Grapefruit.
  • Apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) ( 1 ). …
  • Berries. Berries are low-calorie nutrient powerhouses. …
  • Stone Fruits. Share on Pinterest. …
  • Passion Fruit. …
  • Rhubarb. …
  • Kiwifruit. …
  • Melons.

Will I get a saggy stomach after pregnancy?

But above all, don’t freak out—excess postpartum belly skin is just one of those things that can happen after pregnancy, even if you’re incredibly fit. “It’s not uncommon for new moms to have loose skin after having a baby,” Wider says

How can I get glowing skin after delivery?

Just delivered a baby? Here are post-pregnancy skincare tips to get that natural glow back

  • Keep yourself clean. …
  • Try yoga for mental and physical peace. …
  • Eat right. …
  • Drink plenty of water. …
  • Skin care routine. …
  • Take as much rest as possible

What should we avoid after normal delivery?

Avoid stairs and lifting until your doctor says these activities are OK. Don’t take a bath or go swimming until the doctor says it’s OK. Don’t drive until your doctor says it’s OK. Also wait until you can make sudden movements and wear a safety belt properly without discomfort.

Home remedies for weight loss after delivery?

Best Tips to help lose baby weight

  • Keep your goals realistic. …
  • Don’t crash diet. …
  • Breastfeed if you can. …
  • Monitor your calorie intake. …
  • Eat foods high in fiber. …
  • Stock up on healthy proteins. …
  • Keep healthy snacks handy. …
  • Avoid added sugar and refined carbs.

How to lose weight after pregnancy while breastfeeding?

Best Tips to help you lose weight while breastfeeding

  • Go lower-carb. Limiting the amount of carbohydrates you consume may help you lose pregnancy weight faster. …
  • Exercise safely. …
  • Stay hydrated. …
  • Don’t skip meals. …
  • Eat more frequently. …
  • Rest when you can.

Weight loss after C-section?

It’s time for exercise : It’s the worldwide fact that exercise helps in burning the fat but you need to remember that you just had C-section delivery so do not jump into heavy exercise. Try small walk, do not jump into heavy exercise or brisk walk yet as due to C section your cut might be still delicate.

How can I attract my husband after giving birth?

Get Naughty. If you aren’t quite ready for actual intercourse but you still want to get intimate, there are other things you can do, you know. …

  • Warm Up. It’s normal to be scared of postpartum intimacy
  • Get undressed
  • Enjoy Quickies. .
  • Give Your Body a Break.
  • Give Your Partner a Break.
  • Embrace the Awkward.
How long does it take to lose weight after pregnancy? Many women who gained the recommended amount of weight during pregnancy find they’re able to return to their old weight within six months to a year after giving birth — which experts say is a reasonable goal.

In summary

Losing weight after having a baby might seem complicated, but following these tips can help you get back in shape faster. If you were already following a healthy lifestyle, odds are that you won’t have to make any drastic changes to recover your pre-baby shape.

Just listen to your body, eat healthy, rest, and exercise regularly and your body will change in no time!


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