Worried about postpartum weight? 5 effective ways to shed the extra pounds

Every new mommy is not only worried about how to take care of the newborn, but is equally tensed about losing the postpartum weight too. 
postpartum weight
Eating the right foods post pregnancy will help you bounce back. Image courtesy: Shutterstock
Gurpreet Kaur Published: 24 Jun 2022, 19:18 pm IST
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Okay, so you have finally welcomed your newborn baby in the world and are busy taking full care of your child’s eating and sleeping routines. But there’s another worry that surrounds a new mother’s mind and that is to rid of those extra pounds which got packed on during the pregnancy. Well, to say the least, it isn’t so difficult and you might be able to lose postpartum weight in more than a couple of months. The only thing that as a new mom needs to do is watch what you eat and exercise. And boom, you will be back to your pre-pregnancy weight.

Not to forget, if you were someone who was overweight before your pregnancy, it can take around a year to get the weight off. But it is imperative to shed those extra kilos you piled on because if you do not do it, it could stick with you for a long time.

According to nutritionist and health coach Simrun Chopra, the reason to exercise and get your body back post-pregnancy is not just to fit into a dress or look a certain way. It’s to:

  • Reduce back issues
  • To be able to carry a growing child
  • To have the health and energy to care for a small human

Chopra, in an Instagram post, reveals how every new mother can effectively lose postpartum weight by following a few tips.

1. Walk, walk and walk

Until 14 weeks after the birth of your child, it is recommended to start walking. Getting out to get some fresh air is not only healthy, regular active walks can help you lose weight as well. “You can start slow with 5 minutes a day and build up to 30 minutes at a fast pace. Listen to your body,” Chopra says.

Also, read: International Yoga Day: 8 yoga poses every woman must avoid during pregnancy

2. Start a workout routine slowly

After walking for the first 12 weeks, every new mother should check with her doctor if she is ready to start with a workout regime. Chopra recommends that workout should be started after 14 weeks to lose postpartum weight as:


Keep an idea of your risk of weight-related issues.

Check BMI
  • It gives the body enough time to heal.
  • Your baby is probably sleeping more so you’re sleeping more too.
  • You have a better routine by 14 weeks, so you can manage a 30 minutes workout in a better way.

“According to research, women who gain a large amount of weight and don’t lose it in the first year are at risk of long term obesity. Adding strength training will help strengthen your bones, core and the back as well. It will help reduce back issues that happen because women don’t exercise and hence, don’t have the strength needed to carry a growing child. Before pregnancy, most women shun away from a 2 kg or 5 kg dumbbell but end up carrying a child of 5 kg quickly, not focusing on how their body will cope with it,” Chopra adds.

post pregnancy yoga
Yoga can help you strengthen your core post pregnancy. Image courtesy: Shutterstock

3. Don’t skip meals

You might end up skipping meals when you’re caring for a baby and it’s not intentional. However, just don’t make it a habit as your body needs the nutrients available in a healthy diet to make sure you and your child are coping up well.

4. Avoid any form of fad diet

Always focus on a slow and steady fat loss while eating high quality nutritious foods. Every new mother should not lose 0.5 to 1 percent of her body weight in a week. No matter how much you want to get back in shape, try not to dip below 1,800 calories a day, particularly if you are lactating.

Lastly, remember that no matter how much you want to look like your old self again, it is important to be patient with yourself to lose weight after pregnancy.

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About the Author

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities. ...Read More

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