The Truth About Postpartum Weight Loss
It can seem like our society is obsessed with losing the “baby weight”- how fast a new mom makes it happen and how she does it. It can really create a lot of pressure for women to return to their pre-pregnancy body size, even before they’re fully ready.
And especially for mamas who prioritize taking care of themselves, eating healthfully and exercising, so much of this pressure can come from within. Even in the broader fitness community, we see this pressure to “bounce back” fast! And so we may expect weight loss after birth to go differently than it actually does. We may feel like there’s something wrong with us if it doesn’t happen in a certain time frame, if we struggle, or even if it’s just as much of a current focus as we anticipated.
In reality, like many other aspects of pregnancy and postpartum, we tend to get some pretty incorrect information about postpartum weight loss. We definitely don’t get the full story. But this resource is here to change that. So whether you are currently pregnant and are planning ahead, if you just had a baby and have weight you’d like to lose, we’re going to help navigate you through this challenging season of life.
First things first: Your personal goals are fully respected. You’re not wrong if you want to lose weight after having a baby. It’s understandable- to want to fit back into your clothes, to want to feel like yourself again, especially in a time where it’s common to feel like you’ve lost some of that. We just want to ensure that you respect your body’s needs during this period and when ready, approach weight loss in a healthy and supportive way.
On the other hand, it’s absolutely okay if you don’t want to lose weight or change anything about your body either. As we’re going to get into, there’s quite a lot going on in the postpartum period that takes priority. Again, we just want you to be healthy and happy! Which means prioritizing your overall self care regardless of weight and no matter what your goals are is most important!
Let’s start from the beginning: You’ve just given birth whether it was a few days or few weeks ago. In this early postpartum period, weight loss is probably the furthest it can be from a priority for your body. Anything you may lose in the weeks after giving birth is usually just the weight of your baby (6-8lbs. on average) plus extra fluids. True fat loss usually doesn’t occur til later.
Your body’s goals right now? Heal, survive, and keep your new baby alive. You’re in an acute healing phase, your body needs a ton of nutrients (especially if you’re breastfeeding), your hormones have dropped, and you’re not only caring for a newborn, but yourself, too. Rest, give yourself grace, and nourish yourself- this is a great time to incorporate specific foods and nutrients to help replenish your body. Check out Nourishing Recipes for the Immediate Postpartum Period for ideas!
So what happens after those early weeks? Around 6-8 weeks, your doctor will likely clear you to return to “life as usual”- including exercise. It’s not surprising that many mamas anticipate that they’ll feel back to normal at this point. However, many don’t, and it’s important to emphasize that this time period is when most of the physical healing from birth occurs. It’s not when all of it does, and definitely not when recovery from pregnancy is completed.
You are absolutely still healing through the fourth trimester and even beyond- meaning your body still may not care about letting go of any weight it’s still holding on to. That weight is helping your body to feel safe right now-- to serve as back-up energy stores in a time of stress and help care for and potentially also nourish your baby. And you are definitely recovering and replenishing nutrients for quite some time.
And while the initial shocking drop of hormones postpartum may have stabilized, your hormones are working to rebalance and this may take time- for many moms, beyond getting their menstrual cycle back and/or weaning if breastfeeding. Our metabolisms often take a hit postpartum, with our suppressed levels of progesterone, possible thyroid challenges (which are common for new moms), and of course, increased stress and lack of sleep (which we’ll get to).
Breastfeeding also has a hormonal component that we must take into account, too. And any of these hormonal imbalances can make weight loss seemingly impossible and although it seems counterintuitive, adding in too much exercise and restricting food will add more fuel to the fire.
Wait, but doesn’t breastfeeding help with weight loss?
There’s a very common misconception that breastfeeding (whether feeding from the breast, pumping, or any combination) will make a new mom lose weight faster. The truth is: this often isn’t the case and for many women, quite the opposite occurs. So if you’re currently breastfeeding or planning to, it’s helpful to understand what factors may make it more difficult rather than easier to lose weight.
For one, there’s the insatiable hunger. Many new moms are shocked by how ravenous they feel while breastfeeding, especially in the beginning. And it’s not a flaw, it’s actually a strength. The hormone, prolactin, which promotes milk production, actually increases our appetites.
Your caloric and nutrient needs are really high when lactating- higher than during pregnancy! Because you’re not only making nutrient-rich milk for your baby, you’re fueling yourself and replenishing your own nutrients. So the idea that you “burn” around 500-650 calories while breastfeeding and therefore, that weight should just “fall off”? You’re actually using those calories and they need to be replaced.
Some moms can be in a slight caloric deficit and maintain their supply (and energy and overall health), but some moms aren’t able to. Restricting food during postpartum can be a slippery slope because remember, we’ve got to nourish ourselves, too.
On the flipside, some mamas turn to high calorie/sugar foods to help “boost” supply like lactation cookies, shakes, even sports drinks and ice cream that are said to help with supply. While some moms struggle to eat enough, it also can be easy to overconsume these and be eat way more calories than needed.
It’s definitely not impossible to lose weight while breastfeeding. But it is helpful to reframe your goals and possibly shift your expectations. Your body will prioritize nourishing your baby and so naturally, there are protective mechanisms in place to ensure this happens. This can mean slower weight loss and for some moms, holding onto a little extra fat as back-up energy stores for milk production.
Now of course, things can shift and change through a breastfeeding journey and not all moms can or choose to breastfeed and so, let’s talk about some other factors that may influence weight loss postpartum.
It’s no secret that life with a new baby can be overwhelming and even chaotic at times. This can actually impact weight loss efforts, too! For one, your schedule is going to be different and you may not have the free time you had before. You also may be exhausted, distracted, and totally unmotivated to do the things you know can be helpful-- even things you really want to do-- like work out and make healthy meals. Here’s a secret: you’re not broken and there’s nothing wrong with you.
Although it can be hard to accept, it’s important to honor that this is a season and we’re not only not meant to do this alone, but we also can’t if we are physically and emotionally depleted.
Know that your needs matter, too. Your baby may be your top priority right now, but it doesn’t mean your care and nourishment gets pushed to the bottom of your list!
It’s okay if some things need to shift in order to make room for your basic self care first. Sleeping, eating something, drinking water, reconnecting with your breath- these are needs that have to be met before we can do anything else. Remember that taking care of yourself helps you take care of your baby (and any other little ones), too.
Let’s talk (more) about stress, baby. So sure, we know postpartum can be a stressful time, but not only does it mean you’re lacking time and energy to do what you want and need to do, stress also has major impacts on weight loss. It’s probably the number one factor to consider postpartum.
Stress directly disrupts blood sugar and hormone balance, interferes with our normal hunger and fullness cues, often causes cravings, and more. Prolonged stress can cause our bodies to hold onto fat and possibly store more. Kind of like with breastfeeding, our bodies want to preserve back-up energy stores to deal with the stress they’re experiencing.
We can only handle so much stress. And between not sleeping enough, the stress of life with a new baby, disrupted routines, and then adding physical demands of workouts, sometimes, it’s too much for our bodies to handle. Weight loss is not going to be the body’s priority- surviving is.
We understand this can be frustrating to hear because a lot of the stress we experience after having a baby is unavoidable. But just know that again, this isn’t forever, you’re not alone, and help is available if you’re struggling. Do whatever is possible to reduce your stress and find effective ways to cope and replenish yourself, too. When it comes to your nutrition and exercise, keep in mind that something is more than nothing. And if all you want to do is rest, then rest!
Another possible surprising source of stress for new moms? Not eating enough. We’ve been conditioned to think that eating too much is the reason for weight loss challenges, but especially in a time of high stress and depletion, the opposite is usually true.
It’s common for new moms to under-eat- either unknowingly or in attempts to lose weight. Either way, many aren’t eating nearly enough of what they need. It may result in weight loss, but also may not- the body can go into survival mode, holding on to fat (stored energy) for dear life and slowing the metabolism down.
And it’s not only important to eat enough to ensure we’ve got enough in the tank to fuel our days, especially any movement and workouts we do, but also replenish nutrients lost from pregnancy.
And one more thing: we need to stop comparing our postpartum journeys to other mamas, but even our own prior experiences. There can be such major differences in recovery after having 2+ kids and yet many mamas tend to expect the same timeline with each postpartum journey.
Instead, we’ve got to acknowledge that each situation is unique and recovery- including weight loss- depends on many factors. Also, there’s double the stress with more kids- more physical and mental/emotional load. When your new baby isn’t your only child to care for, there are more demands on you and so healing can take a bit longer. Nutrient depletion and hormonal imbalances can intensify.
What this means isn’t that there’s something wrong with you, but that you need that much more nourishment, care, time, and love with each pregnancy and postpartum experience- and this includes any losses you may have experienced, too. Society doesn’t honor how intense pregnancy and postpartum can be. It’s time we change that.
So with all of this being taken into account, when will you lose the weight you gained during pregnancy?
It’s a very common question but one that’s impossible to answer. Some mamas lose it all within the first months, for many others it takes well into the first year and even beyond. Many moms will never return to their pre-pregnancy weight and that’s okay, too. You truly can’t go back to your pre-pregnancy body, after all. The goal is being comfortable, happy, and healthy in your changed body.
Also keep in mind that the scale is just one tool and progress can show up in other ways. You may experience changes in your body without the scale even moving. You may lose weight gradually without realizing it from week to week. The same way in which we emphasize a gradual and intentional return to exercise postpartum, we need to do the same with weight loss. And one more thing- while it’s great to set goals for yourself, make sure they are realistic and account for the fact that your body has gone through some pretty major (and also amazing) changes. This can mean your body shape may be different than prior to pregnancy, too- your hips may widen, breasts may become larger, and you may have more of a roundness to your belly.
This can be the result of the healing process, digestive issues, stress and hormones, diastasis recti (abdominal muscle separation)-- all areas you can absolutely support, but don’t be too hard on yourself for not having a flat belly or 6-pack abs. Women, especially mamas, need a bit of fat for our hormone health, and plus, we want you to love and be proud of your mom bod!
If you’re feeling good and feel as if you’re doing everything you need to do, but aren’t losing the weight you wish to lose, reach out for help! There may be factors you didn’t consider or things going on under the surface that need more support.
One thing I thought about that kind of goes along with the weight loss questions we get in the postpartum period is the "roundness" that occurs with the belly after having a baby. Mentioning this can be a result of the healing process, seeking a PFPT, digestion issues, but also GENTLY explaining that the shape of the belly could remain more round indefinitely. For example, when relaxed, tired, in a workout, etc.
With a variable timeline and lots of recovering and replenishing to do, when is the ideal time to focus on postpartum weight loss?
It’s really crucial to prioritize your healing and replenishment first and foremost and with that, just allow your body to do what it needs to do for the first few months: the initial fourth trimester especially, but even the first 6-9 months depending on what’s going on with your body and in your life.
Again, there’s not a simple answer here but go based on your health and how you’re feeling. The time to focus on weight loss is definitely not when you’re getting 4 hours of sleep a night or you’re experiencing pelvic floor symptoms or struggling to keep your eyes open during the day.
What are some things you can do to reach your postpartum weight loss goals without causing more stress and depletion?
Again, always start with having your basic needs met first and foremost. Make your healing and recovery your priority and then as you have the space to do so, add in habits that help propel you toward your goals.
Even when you feel you know what to do to lose weight and have the tools, actually having the capacity- the physical and mental energy, time, and motivation- to do it is tough.
It’s okay if you don’t want to do much of anything, but at least prioritize your basic needs and these include nourishing with food and getting as much sleep as you can. If you’re only getting a few minutes of free time here and there in your day, use them first to eat, take a shower, nap, do a SP Recovery session, or go outside for a walk.
Next, the focus needs to be on reducing your stress load and with that, increasing your nutrient replenishment. Don’t stress perfection with food- keep things simple, nourishing, and enjoyable. Focus primarily on food quality, balance, and consistency. Choose meals and snacks that are quick and easy.
Always consider what you have the capacity for- it’s common to have less mental energy to weigh and measure food, track macros, and prep full meals. If/when you feel ready, our Postpartum Template is an option if you need more guidance- however, we recommend waiting to start this until you’re at least 8+ weeks postpartum. Although we find most Mamas are more ready closer to 12+ weeks postpartum.
Exercise is an important part of any weight loss journey, of course, but remember to gradually return to your pre-pregnancy routine over time. We always suggest seeing a pelvic floor PT, especially if you have symptoms. We also advise our postpartum mamas to complete at least the Recovery Program, and if possible, the full Fourth Trimester Bundle to help them reconnect, rehab, and rebuild with their core and pelvic floor health in mind.
Once you’re ready to get fully back to your usual nutrition and exercise, you may have to create a new normal- you may not have the bandwidth to strictly follow a template or do daily WODs+ extra programming. But health is about much more than that, especially as a mama.
And lastly, time and patience are so important. We gain weight during pregnancy for an important reason, and it happens over the span of almost a year! It often takes that much time at least to lose it again. Remember that much has changed- including your body- and there’s new stress placed on you.
We want to give you realistic expectations as well as guidance for areas to focus on so that you don’t feel like giving up or feel tempted to resort to drastic methods of weight loss in this delicate season.
What’s the moral of this story? Postpartum is a wild time- beautiful and so special of course, but often stressful and depleting, too. And while your body is so amazing, it has important needs that must be honored- especially if weight loss is a goal.
But there is no magic pill for fast or even a one-size-fits-all timeline for postpartum weight loss. There is no “bouncing back” and definitely not as fast as we may have been told or may even expect! We need nourishment, time, and rest to reach whatever goals we may set for ourselves.
And always know that no matter what it weighs or looks like or how it may have changed, your postpartum body deserves love and nourishment. So even if you are working to make some changes, try to approach them from a positive place as much as possible.
If at any time you’re struggling or need more support, help is available. You can always email us at nutrition@streetparking.com for more information on services and resources we can provide or referrals to trusted professionals who can help. You can also contact Kim Perez, SP team member and functional nutritionist who specializes in women’s needs through the motherhood journey at kim@rootandbranchnutrition.com.
Resources for your journey:
Simple Recipes
Bulk Meal Prep - As a new mom bulk meal prep can be a simple approach to preparing foods so you can easily pull meals together with baby in one hand!
Shepards Pie - This recipe freezes well!
Sheet Pan Meals - these are super simple recipes where you can throw everything on one pan and cook it!
Simple Smoothie - For when you are really in a pinch and just need something you can sip on while holding your baby!
Nourishing Recipes For the Immediate Postpartum Period
CLICK HERE and you will find 6 of recipes that can be particularly helpful immediately postpartum to support healing. They are made up of warming, comforting, and nutritious whole foods that are easy on the digestive system (allowing the body to better focus its energy on healing), provide sustainable energy, help to replenish fluids and important nutrients, and nourish and build blood.