Postpartum Weight Loss Plan
2 mins read

Postpartum Weight Loss Plan

Along with all the joys a new baby brings into your life, you may have the sinking realization that much of your pregnancy weight gain has managed to stay with you. Dreams of fitting into your pre-pregnancy clothes may not come true for some time after the delivery. According to the University of Rochester Medical Center, you can plan to lose an average of 12 lbs. right away. The remainder of the weight may take weeks and months to disappear.

Waiting Period

The University of Rochester Medical Center advises new mothers to wait at least six weeks after the delivery to begin a diet. Eat a well-balanced diet during this initial postpartum period to help your body adjust to its recent changes. Good nutrition can help you recover from the stresses of childbirth and the effort of caring for a new baby.


According to the University of Rochester Medical Center, new mothers who breastfeed require an additional 500 calories each day to produce milk. Radical dieting can have a negative effect on your ability to produce adequate amounts of breast milk for your baby. Patience is the key to losing weight safely while nursing your baby.


Begin your postpartum weight loss by restricting your consumption of sweet, greasy foods. Foods that provide little nutrition while supplying empty calories can hinder your attempts at weight loss. Shoot for a daily caloric intake of at least 1,200 calories. This is the minimum amount for women who are not breastfeeding, according to the University of Rochester Medical Center. Attempt to lose no more than 1 lb. per week.

Healthy Choices

The Mayo Clinic recommends new mothers focus on eating whole grains, fruits and vegetables. These high fiber foods can make you feel full while supplying healthy nutrients. Make sure you get plenty of protein by eating lean meats. Include low-fat or fat-free dairy products, such as skim milk and cottage cheese.


Regular exercise can help you burn calories and lift your spirits. If you exercised during pregnancy, you may find it fairly simple to ease back into your exercise routine. If you were more of a couch potato than you would like to admit, plan to start slowly to minimize your risk of injuries. Raise your level of activity by taking your baby for a daily outing. Set aside some time each day to perform aerobic activities, such as stationary bicycling, swimming or walking on a treadmill. Include some light weight lifting and abdominal exercise to tone loose muscles. Make your exercise routine a part of your daily life.

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