How to Lose Weight After Pregnancy
Guide to losing weight after childbirth. Wait 6-8 weeks, minimum 1800 kcal if breastfeeding, gentle progression. Track your calories with Voical.
Calorie calculation examples by profile
Postpartum woman, not breastfeeding, sedentary
Postpartum woman, not breastfeeding, active
Postpartum woman, breastfeeding, sedentary
Postpartum woman, breastfeeding, active
When to start losing weight
Wait at least 6 to 8 weeks after delivery before starting a caloric deficit. Your body needs to recover and adapt to its new reality. For C-sections, a longer delay may be necessary. Always get approval from your doctor or midwife.
If you're breastfeeding
Breastfeeding increases your caloric needs by about 300-500 kcal per day. Never go below 1800 kcal/day to maintain adequate milk production and your energy. Breastfeeding naturally helps with weight loss, so be patient and listen to your body.
Very gradual progression
Postpartum is not the time for aggressive diets. Aim for a loss of 0.5 to 1 lb per week maximum. Your body did extraordinary work for 9 months - give it time to recover. The pregnancy pounds accumulated gradually, they will leave the same way.
Postpartum priorities
Your health, your baby's health, and your mental well-being come before weight loss. Sleep deprivation, hormonal upheaval, and adapting to life with a newborn are already significant challenges. Be kind to yourself.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Weight After Pregnancy
Postpartum weight loss requires a patient and gentle approach. This guide helps you get back in shape safely.
The First 6-8 Weeks
Don’t Rush
During this period:
- Let your body recover
- Focus on your baby
- Eat enough and balanced meals
- Rest when possible
- Avoid any caloric deficit
Natural Changes
You will naturally lose:
- Baby weight, placenta, amniotic fluid
- Excess fluid (about 7-11 lbs in the first weeks)
- The uterus gradually returns to size
After 6-8 Weeks: Starting Carefully
If You’re Not Breastfeeding
- Deficit of 300-500 kcal/day maximum
- Minimum 1400 kcal/day
- Target loss: 0.5-1 lb/week
If You’re Breastfeeding
- Additional needs: +300-500 kcal/day for milk
- Minimum 1800 kcal/day (non-negotiable)
- Light deficit: no more than 400 kcal below your actual needs
- Hydration is crucial
Postpartum Nutrition
Essential Nutrients
- Protein: 1.4-1.6g/kg for recovery
- Iron: Replenish stores after delivery
- Calcium: 1000mg/day, especially if breastfeeding
- Omega-3: For you and baby’s development
- Fiber: For often disrupted digestion
Practical Meals
- Prepare simple meals in advance
- Accept help with shopping and cooking
- Keep healthy snacks within reach
- Hydrate regularly
Postpartum Physical Activity
Weeks 1-6
- Light walking if you feel ready
- Kegel exercises
- Rest is priority
Weeks 6-12 (with medical approval)
- More sustained walking
- Gentle strengthening exercises
- Postnatal yoga
- Pelvic floor rehabilitation
After 3-4 Months
- Gradual return to normal exercise
- Light weight training
- Moderate cardio
- Watch for diastasis recti
Important Considerations
Mental Health
Baby blues and postpartum depression are common. If you feel overwhelmed, talk to a professional. Weight loss can wait - your mental well-being is the priority.
Sleep
Sleep deprivation increases hunger and makes weight loss more difficult. This is normal postpartum. Be patient with yourself.
Realistic Expectations
- 9 months to gain the weight, 9 months minimum to lose it
- Every body is different
- Some women keep a few pounds, and that’s okay
Why Voical Can Help You
With a newborn, you have little time. Voical lets you track your meals in 15 seconds by voice, perfect for busy new moms who want to keep an eye on their diet without stress.