Getting Back in Shape: 4 Healthy Ways to Lose Post-Baby Weight

Is your new baby here or quickly on the way? If so, you have quite a bit to think about, such as learning the feeding routine and shedding those extra pounds you gained during pregnancy. If you began your pregnancy at a normal weight and only gained the doctor recommended 25-35 pounds, you should have no problem getting back to your pre-baby weight within a couple of months. However, if you gained more weight than advised, it could take you much longer to get the weight off. Regardless of how many pounds you packed on, these four tips will help you shed those post-baby pounds and get back into your favorite jeans.

Eat Healthy, Don’t Diet

It may seem counterintuitive, but strictly following an official “diet” could seriously hamper your weight loss goals. Being a new mom is stressful, so depriving yourself of your favorite foods may actually cause you to binge eat and gain weight. Rather than dieting, simply eat healthy and satiate your hunger by consuming a variety of all-natural, low-fat foods. Munching on carrot sticks, apple slices, wheat crackers, and similar healthy foods throughout the day will keep you full and provide you with the energy you need to tackle each day. In fact, when trying to lose post-baby weight, you should try to consume at least 1,800 calories per day, especially if you’re breastfeeding. If you’re unsure of what to eat, an eating plan can be a huge help.

The U.S. Department of Agriculture’s “Choose My Plate” website can help you put together a personalized eating plan according to your age, lifestyle, and weight loss goals. The site even has a section dedicated to breastfeeding moms.

Fill Up On “Super Foods”

New moms, especially those who are nursing, need maximum nutrition. Therefore, it’s important to select low-fat, low-calorie foods with high nutritional value. Fish is an excellent example of a super food. It’s loaded with DHA, which is an essential fatty acid responsible for the healthy development of the brain and nervous system. Salmon, sardines, and canned light tuna are ideal sources of DHA. Due to their high calcium content, milk and yogurt are also considered super foods for new mothers. Meanwhile, beans, chicken, and lean meat are high in protein and low in fat as well, making them great additions to your daily diet.

Boost Your Workouts With Pre-Workout Drinks

Diet plays a vital role in weight loss, but it should only be one aspect of your post-baby weight loss plan. Aerobic exercises and strength training should also be incorporated into your post-pregnancy life to burn calories and maintain strong muscles. Exercise also helps with depression and stress relief. You don’t have to sign up at the gym, but brisk walks with the stroller is great for getting your muscles working and heart pumping. Along with a healthy diet, exercising at least 30 minutes each day will be more than enough to start seeing the inches come off. It would be a good idea to spend some time researching some of the best pre workouts for women to help you make sure the benefits are specifically tailored to you.

However, to maximize your efforts and workout results, you should stock up on pre-workout drinks. Loaded with replenishing nutrients your body needs to perform and recover at its very best, a great pre-workout drink will help boost your weight loss results.


The debate is still on as to whether or not breastfeeding actually helps with weight loss. Some studies have found breastfeeding alone can help you lose your post-baby weight and return to pre-natal form. Others, on the other hand, have found it makes no difference in regards to weight loss.

That being said, breastfeeding is certainly good for your baby and provides him or her with a multitude of health benefits. As far as weight loss is concerned, it certainly won’t hurt. Just don’t use breastfeeding as an excuse to eat more or whatever you feel like.

Bottom Line

Your baby is beautiful, but you may not feel the same about your post-pregnancy body. While it’s easy to let yourself go and use your newborn as an excuse to indulge, it’s just as easy to go overboard expecting to lose all of your post-baby weight in just a few weeks like the celebs you see on TV.

The truth is it’s going to take some time. However, by having a little patience and following these tips, you’ll find yourself fitting back into your “skinny” jeans in no time at all.


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