Losing weight after pregnancy. Recover first, then take it gently

What goes on its own

Part of the pregnancy weight goes at the birth, with the baby, the placenta and the fluid. Over the following weeks, the body still sheds water and the womb shrinks back. The rest goes more slowly, over several months. That is normal, and there is no race to win.

The postnatal check first

The NHS explains that your 6-week postnatal check should take place 6 to 8 weeks after the birth, at your GP surgery. It is the right moment to talk about your weight, your tiredness and getting active again. If you are overweight, your GP may weigh you and give you advice.

This matters. Classic sit-ups, running or jumping too early can strain the pelvic floor. Tummy muscles that separated during pregnancy close up again with suitable exercises, shown by a professional. Your GP can refer you to a physiotherapist if needed. For the tummy in general, see our page on stubborn fat.

No diet while breastfeeding

Breastfeeding takes energy. The NHS page on breastfeeding and diet says you do not need a special diet, just a healthy, varied one. Eat to your appetite, with protein, fruit, vegetables, dairy and starchy foods. Have a drink beside you each time you settle down to feed. Our page on how much water to drink gives some guidance.

Many women lose weight while breastfeeding, others do not. Both are normal.

Simple meals with a newborn

• In the morning. A proper breakfast, even eaten in 2 goes, avoids tired snacking later.
• During the day. Snacks within reach, a yoghurt, a piece of fruit, a handful of almonds.
• In the evening. Meals made in advance or brought by family and friends. Accepting help is part of the plan.

Getting back to it at your own pace

Once your midwife or GP agrees, walking with the pram is an excellent way to restart. Healthier eating can begin gently once breastfeeding is settled or finished. Sleep is often short, and tiredness increases hunger. Be kind to yourself.

Sadness that lasts, or exhaustion that does not lift, is worth raising quickly with your GP, midwife or health visitor.

At the club

At Witney Nutrition Club, the first assessment is free, and the right time for it is once your midwife or GP has given the go-ahead. A coach trained in nutrition then supports you every day, at your own pace.

This article gives general information. It does not replace the advice of your GP, midwife or another health professional.