How To Lose Weight After Pregnancy & Regain Your Confidence

Hey moms! You know that feeling when you finally welcome your little bundle of joy into the world, but then you’re left wondering what happened to your pre-pregnancy body and how you you going to lose weight after pregnancy? Yeah, been there, done that!

After I had my baby, I struggled to accept my new body. Don’t get me wrong, the joy of motherhood was worth every moment, but I couldn’t help feeling a bit down about my appearance. I found myself staring at my reflection in the mirror, longing for my old shape to return. But I knew I had to be patient and give my body the time it needed to heal. I waited 40 days and then I got to work.

Around the three-month mark postpartum, I started to feel more like myself again. I noticed that I had shed a few pounds and my waistline was starting to slim down without much effort on my part. I didn’t follow a strict regimen or complicated routine; instead, I made small changes and incorporated a few new habits into my daily life. And gradually, I began to see and feel the difference.

Gaining weight after pregnancy is a common experience for many women, and it can really take a toll on our confidence during the postpartum period. I mean, let’s face it – being a new mom is tough enough without having to worry about our post-baby bodies too! But if you’re ready to lose weight after pregnancy, bid farewell to the mommy pooch, and reclaim your pre-baby stomach, then stick around for some helpful tips and tricks!

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5 Tips To Lose Weight After Pregnancy

Before diving into the specifics, let’s talk about how challenging it is to lose weight after pregnancy. It’s a journey that many new moms undertake on, often with a mix of excitement and uncertainty. After all, bringing a new life into the world is a miraculous experience, but it can also take a toll on our bodies.

From hormonal changes to physical transformations, pregnancy and childbirth leave their mark in more ways than one. As moms, we understand the desire to regain our pre-pregnancy shape and feel confident in our own skin again.

That’s why we’re here to share five simple yet effective tips to help you shed those post-baby pounds and embrace the best version of yourself.

1. Breastfeed Or Pump

When you breastfeed, your body burns calories to produce milk, which can help you lose weight. Plus, breastfeeding triggers contractions in your uterus, helping it shrink back to its pre-pregnancy size faster.

The exact number varies depending on factors like your weight, the frequency and duration of breastfeeding sessions, and your baby’s age. On average, breastfeeding can burn around 300-500 extra calories per day.

So not only is breastfeeding beneficial for your baby, but it can also be a great tool for postpartum weight loss. If you pump, you should get this breast pump from Amazon, it’s from Medela the #1 recommended brand. It’s a hands free electric pump, so convenient.

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2. Get on a Calorie Deficit

To shed those post-pregnancy pounds, creating a calorie deficit is key. This means consuming fewer calories than you burn in a day. Let’s break it down: if you burn 2000 calories through daily activities but only consume 1500 calories through your diet, you’re in a 500 calorie deficit. Now, if you find calculating and measuring calories a bit overwhelming, there are simpler ways to naturally create a calorie deficit:

Portion Control: Keep your portions in check, especially when indulging in cheat meals. Avoid binge-eating and opt for smaller servings to stay on track with your weight loss goals.
Learn to Say No: Tempted by chips, candy, or fast food? Practice saying no. While occasional treats are okay, maintaining portion control is crucial. Don’t overindulge during cheat meals; instead, opt for smaller portions to keep things simple and maintain your calorie deficit.

3. Exercise

Staying active is key to losing weight after pregnancy. Starting a workout routine doesn’t have to be complicated – it’s about finding what works for you and sticking to it. Even small efforts, like a brisk walk or a quick jog, can make a big difference. For example, did you know that running just a mile can burn around 100 calories? Add in other workouts, and you could be tackling an additional 200-600 calories, depending on the intensity.

After giving birth and allowing my body time to heal, I hit the gym for an hour, six times a week. Here’s what my simple routine looked like:

Monday: Chest and arms workout + abs
Tuesday: Leg day workout + 1-mile run
Wednesday: Shoulders and back workout + abs
Thursday: Chest and arms workout + 1-mile run
Friday: Leg day workout + abs
Saturday: Shoulders and back workout + 1-mile run

I kept things straightforward, focusing on breaking a sweat and maintaining proper form. Some days, I’d walk the mile, gradually increasing my speed until I was running it. While I initially relied on my partner, who’s a former NFL player, for guidance, you can easily find workout routines online – platforms like TikTok are great for inspiration.

Remember, consistency is key. Aim for 5-6 workouts a day, stay focused, and stay strong.

4. Focus on Whole Foods

What you eat matters just as much as how much you eat. Instead of processed snacks and sugary treats, opt for nutrient-dense whole foods like fruits, vegetables, and lean proteins.

Green leafy vegetables like spinach and kale are packed with vitamins, minerals, and fiber, which can help keep you feeling full and satisfied. Plus, they’re low in calories, making them an excellent choice for weight loss.

Fruits such as berries, apples, and oranges are not only delicious but also rich in antioxidants and fiber. They make for a satisfying and healthy snack option that can curb cravings and prevent overeating.

When it comes to protein, opt for lean sources like chicken, turkey, fish, tofu, and legumes. Protein is essential for muscle repair and growth, and it can also help keep you feeling full between meals, reducing the likelihood of snacking on unhealthy foods.

Sometimes towards the end of the day if I was too lazy to cook, I would replace a meal with a protein shake. I like to use this organic and vegan protein powder form Amazon, you can get 21g of protein per shake. My favorite one is the chocolate fudge one.

*safe to use if you’re breastfeeding*

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5. Drink Water

Not only does drinking water help keep you feeling full and satisfied, but it also plays a crucial role in several bodily functions, including metabolism and digestion.

When you’re properly hydrated, your body can efficiently metabolize stored fat and convert it into energy, making it easier to shed those extra pounds. Additionally, drinking water before meals can help reduce appetite and calorie intake, leading to greater weight loss success.

Experts recommend drinking at least 8 cups of water per day, but individual needs may vary based on factors like age, weight, and activity level. A general rule of thumb is to aim for half your body weight in ounces of water each day. For example, if you weigh 150 pounds, you should aim to drink around 75 ounces of water daily.

One simple way to ensure you’re staying hydrated is by investing in a quality water bottle like the viral Stanley below. This innovative water bottle holds up to 32 ounces of water, making it easy to track your daily intake.

I recently got one myself, and I have to admit, having it by my side all day has made it much easier to stay on top of my hydration goals. I aim to fill it up at least 2-3 times a day to reach my daily goal.

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Other Tips To Lose Weight After Pregnancy

In addition to breastfeeding, watching your calorie intake, exercising, focusing on whole foods, and staying hydrated, there are a few other tricks you can incorporate into your postpartum weight loss journey to help get your pre pregnancy body back.

One highly effective method is using this postpartum belly wrap. This wrap provide gentle compression to the abdominal area, offering support to weakened muscles and promoting faster healing. By wearing a belly wrap regularly, you can help tighten loose skin and flatten your stomach.

Another helpful tool in my postpartum weight loss journey was the Skin Tightening Oil from Veenourish. This natural oil is specially formulated to tighten loose skin after pregnancy, leaving you with a smoother, firmer appearance. I would apply the oil generously to my stomach before putting on my belly wrap, allowing it to penetrate deep into the skin for maximum results. Sometimes, I would even layer the oil under plastic wrap to enhance its effectiveness and then put the belly wrap on.

The combination of the belly wrap and skin tightening oil worked wonders for me, and I noticed a significant improvement in the tightness and texture of my skin over time. If you’re looking to accelerate your postpartum weight loss journey and reclaim your pre-pregnancy body, I highly recommend giving these products a try too!