Postpartum Weight Loss

Postpartum weight loss is a common concern for many new moms, but it’s important to approach it with realistic expectations and a focus on your overall well-being. Most people lose about 10 to 15 pounds immediately after birth, and gradual weight loss continues over the following months. Key factors that influence postpartum weight loss include:

• Breastfeeding. It can help burn extra calories, though results vary.

• Nutrition. A balanced, nutrient-rich diet supports recovery and weight loss.

• Physical activity. Gentle movement, like walking or postnatal yoga, can boost metabolism and mood.

• Sleep and stress. Poor sleep and high stress can hinder weight loss efforts.

Everybody is different, and it’s important to be patient and kind to yourself during this transition. In this article, we’ll explore evidence-based strategies, realistic timelines, and healthy habits to support sustainable postpartum weight loss while prioritizing your physical and emotional health.

Understanding Postpartum Weight Loss

Before beginning your postpartum weight loss journey, it's helpful to understand where your pregnancy weight gain actually comes from. While indulgent cravings (like that nightly bowl of ice cream!) may contribute, much of the weight is due to essential biological changes that support your baby’s development.

Here's a typical breakdown of where pregnancy weight goes, according to the American College of Obstetricians and Gynecologists (ACOG):

• Baby: 7 to 8 pounds

• Enlarged breasts: 1 to 3 pounds

• Larger uterus: 2 pounds

• Placenta: 1.5 pounds

• Amniotic fluid: 2 pounds

• Increased blood volume: 3 to 4 pounds

• Extra fluid: 2 to 3 pounds

• Fat stores: 6 to 8 pounds.

These changes are necessary to support your pregnancy and prepare your body for labor and breastfeeding.

Your recommended pregnancy weight gain varies based on your pre-pregnancy Body Mass Index (BMI), whether you're carrying twins, and your general health. The Centers for Disease Control and Prevention (CDC) and ACOG suggest that most women gain between 25 and 35 pounds during a healthy singleton pregnancy, but this number can vary.

Factors like regular prenatal exercise and a balanced pregnancy diet can influence how much weight you gain and how much you may need to lose postpartum. For personalized guidance, always consult your healthcare provider about what's healthy for your body before, during, and after pregnancy.

How Much Weight Do You Lose After Giving Birth?

The good news? You’ll likely lose a noticeable amount of weight immediately after delivery. On average, new parents lose about 13 pounds (6 kg) right after giving birth—thanks to the baby, placenta, and amniotic fluid.

In the first week postpartum, many shed another 5 to 8 pounds (2 to 3.5 kg) as their body naturally eliminates retained fluids, like excess blood and water weight. Some people lose up to 20 pounds (9 kg) within the first few weeks after delivery.

However, postpartum fat loss takes more time. Fat accumulated during pregnancy doesn’t disappear overnight. The average weight loss after birth slows down after the initial weeks and can take 6 to 12 months to return to your pre-pregnancy weight.

Health experts recommend aiming for 1–2 pounds of weight loss per week after giving birth. This pace is generally safe, especially if you’re breastfeeding and gradually returning to physical activity.

Remember, your body needs time to heal after giving birth. Rather than rushing to “bounce back,” focus on rest, recovery, and self-compassion. Growing and delivering a baby is an incredible feat, and your body deserves care and patience during this transition. Consult your healthcare provider at your 6 week post-birth appointment for more advice.

How Many Calories Do You Burn Giving Birth?

Labor and delivery are physically demanding processes that require significant energy expenditure. While specific calorie counts can vary based on individual factors such as the duration and intensity of labor, it's important to recognize that childbirth is a strenuous activity—just one more reason to give your body grace after delivery!

Rapid Weight Loss After Pregnancy and Childbirth

While it might be tempting to aim for rapid weight loss after pregnancy, it’s important to understand the potential risks and red flags. Losing weight too quickly after childbirth can strain your body, impact your milk supply if you're breastfeeding, and could even signal an underlying health issue.

If you're experiencing sudden or unexplained weight loss in the weeks after giving birth—especially without trying—it’s essential to speak to your healthcare provider. It could be a sign of:

• Postpartum thyroiditis (temporary inflammation of the thyroid gland)

• Infection or other medical conditions

• Nutritional deficiencies

• Postpartum depression or anxiety, which may affect appetite and eating habits.

A gradual, balanced approach to losing weight postpartum is recommended by experts. Prioritize nourishing meals, hydration, rest, and gentle physical activity approved by your provider.

Avoid extreme diets or intense exercise routines in the early postpartum period. Instead, focus on healing and building healthy habits you can maintain over time.

How to Lose Weight After Pregnancy

Losing weight after pregnancy is a gradual process that involves balancing calorie intake with physical activity. Combining healthy eating habits with regular postpartum exercise over several months can help shed the extra pounds gained during pregnancy. Instead of trying to find the quickest way to lose weight after having a baby, it's important to approach this journey with patience and self-compassion, recognizing that each person's experience is unique.

Postpartum Nutrition: What to Eat

Proper nutrition is crucial during the postpartum period to support recovery and provide energy, especially if you're breastfeeding. Avoid weight loss crash diets or drastic calorie restrictions postpartum, as your body needs sufficient nutrients to heal and function effectively. If you’re wondering what to eat after childbirth, focus on a balanced diet that includes:

• Lean proteins (e.g., poultry, fish, legumes)

• Whole grains (e.g., brown rice, oats, whole wheat bread)

• Fruits and vegetables for essential vitamins and minerals

• Healthy fats (e.g., avocados, nuts, olive oil).

Limiting intake of sugary snacks, processed foods, and high-sodium items can also aid in weight management. If you're uncertain about your dietary needs, consult with your healthcare provider or a registered dietitian for personalized guidance.

Working Out Postpartum

Working out postpartum not only supports weight loss but also boosts your mood, energy, and overall well-being—benefits that are especially helpful during the early days of parenting. Once you've had your postpartum checkup, your healthcare provider can advise you on when to start exercising after giving birth, especially if you had stitches or a C-section.

Some parents are ready for gentle activity just a few days after a vaginal delivery, while others may need several weeks—particularly after a cesarean or more complex birth. Always listen to your body and start slowly following your doctor’s guidance.

Here are some tips to safely ease into a postnatal fitness routine:

• Start gradually. Light activities like walking postpartum or gentle stretching are ideal ways to begin. As you heal, you can slowly increase intensity with low-impact options like yoga or swimming (once your provider confirms it’s safe to swim after giving birth).

• Incorporate your baby. Try stroller walks or postnatal yoga while your baby lounges nearby. It's a great way to bond while also getting some movement in.

• Join a postpartum fitness class. Exercising with others—either in person or virtually—can keep you motivated and help you meet other new parents. Group classes designed for postnatal fitness are tailored to your body’s current needs.

• Stay hydrated. Drink plenty of water, especially if you’re breastfeeding, to stay hydrated before and after your workouts.

• Be consistent. The CDC recommends 150 minutes of moderate-intensity aerobic activity per week for postpartum individuals. This can include walking, light jogging (running postpartum), swimming, or even activities like dancing or gardening. Break it into smaller sessions if needed, like two 15-minute walks a day.

• Add strength and core exercises. When you’re ready, include light resistance training and pelvic floor exercises to support your core recovery.

• Ask for help. Want to hit the gym or go for a jog? Enlist your partner, a family member, or a babysitter for support. Taking time for yourself is important and can help you reintroduce activities you loved before becoming a parent.

Remember, how long after birth you can workout depends on your personal recovery. Be kind to yourself, take it at your own pace, and celebrate small milestones as you rebuild strength and confidence. Read our dedicated article for even more postpartum workout ideas and tips.

Breastfeeding and Weight Loss

If you're wondering about losing weight while breastfeeding, here's some encouraging news: breastfeeding can actually support gradual postpartum weight loss. As your body produces milk, it burns extra calories, drawing from both the food you eat and the fat stores built up during pregnancy.

Breastfeeding parents burn an estimated 300 to 500 extra calories per day, depending on how often they nurse. This calorie burn from breastfeeding can contribute to weight loss over time, especially when combined with healthy eating and gentle postpartum exercise.

That said, balance is key. Rapid or extreme weight loss while breastfeeding—such as through crash diets or major calorie restrictions—can impact your milk supply and leave you feeling depleted. Your body still needs sufficient energy to make quality breast milk and support your own recovery.

To stay on track, aim for a breastfeeding diet that supports both you and your baby. This includes:

• Plenty of lean proteins

• Whole grains for sustained energy

• A rainbow of fruits and vegetables

• The recommended amount of water to stay hydrated.

Losing weight after pregnancy doesn’t have to mean sacrificing your breastfeeding goals. Focus on nourishing yourself, being kind to your body, and letting breastfeeding and weight loss work together—safely and naturally.

Download our Go-To Breastfeeding Guide today for everything breastfeeding-related, from nutrition tips to positions and your very own printable breastfeeding tracker.

More Tips: Postpartum Rest, Hydration, Self-Care, and Support

While healthy eating and postpartum exercise are key strategies for losing weight after pregnancy, your body also needs adequate rest, hydration, support, and sometimes professional intervention to fully recover. Here are some essential tips to help support your overall well-being and long-term postpartum weight loss.

• Prioritize Postpartum Rest and Sleep. Postpartum sleep can feel elusive, but it’s vital for recovery and hormone balance, which in turn supports weight management. A lack of sleep can increase cravings for unhealthy food and make it harder to maintain healthy habits. Aim for rest when your baby sleeps, and ask for help so you can catch up when needed. If you’re struggling with sleep deprivation, even short naps or delegating nighttime feedings (when possible) can help.

• Stay hydrated postpartum. Staying hydrated postpartum is especially important, particularly if you’re breastfeeding. The CDC recommends drinking enough water to satisfy your thirst and replacing fluids lost through milk production. Dehydration can lead to fatigue and headaches, making it harder to stay active and feel your best. Try keeping a water bottle nearby during feedings and meals, and focus on water-rich foods like fruits and vegetables.

• Embrace postpartum self-care and body image. Postpartum self-care goes beyond bubble baths—it’s about creating small routines that nourish your physical, emotional, and mental health. That could mean a short daily walk, a moment of quiet with your coffee, or talking openly about how you feel. Adjusting to your postpartum body image can be emotionally challenging. It’s normal for your body to feel and look different after giving birth. Practicing self-compassion and celebrating what your body has done—growing and birthing a human—can help foster a healthier mindset.

• Know when to seek medical support. In some cases, diet and exercise alone may not be enough to support healthy weight loss, especially if you have a BMI over 30 or weight-related medical conditions. If this applies to you, your healthcare provider may recommend alternatives. They can also provide individualized guidance on safe weight loss goals, develop realistic meal plans, or refer you to a dietitian or postpartum fitness specialist.

• Be mindful of alcohol intake. When it comes to drinking alcohol postpartum, moderation is key, especially if you're breastfeeding. According to the CDC, alcohol passes into breast milk and can affect your baby’s development if consumed in excess. If you do choose to drink, it’s best to wait at least 2 hours per standard drink before nursing or expressing milk. Reducing alcohol intake can also support your weight loss goals and improve energy and sleep quality.

The Bottom Line

Your postpartum journey is unique, and there's no "one-size-fits-all" approach to recovery or weight loss. Focus on progress, not perfection, and surround yourself with supportive people who encourage your well-being. Whether it’s a partner, a friend, a lactation consultant, or your healthcare provider—don’t hesitate to reach out for help when you need it.

The key is to be patient with yourself and your body. Eat well and exercise because it makes you feel great, and focus on how amazing your baby is, as well as all the good things in your life right now. Your postnatal well-being is as important as the number on the scales, so be kind to yourself and give your body enough time to adjust.

Another thing you’re likely focusing on during your postpartum period is all those diaper changes. Get a little help by downloading the Pampers Rewards app to earn Pampers Cash on all your purchases. 

How We Wrote This Article The information in this article is based on the expert advice found in trusted medical and government sources, such as the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists. You can find a full list of sources used for this article below. The content on this page should not replace professional medical advice. Always consult medical professionals for full diagnosis and treatment.