It is increasingly common to see images in the media of famous women who have just given birth, posing radiant at the hospital door and showcasing bodies that seem to contradict pregnancy and childbirth. These powerful images can influence and affect your self-esteem, but we ask you not to let them condition you or become obsessed with losing weight after pregnancy. Remember that you have just done one of the greatest things in the world : you carried a life inside you for nine months and gave birth. After such a long and arduous process, it’s impossible for your body to be the same as it was almost a year earlier, when the pregnancy test said “yes”. But don’t worry, because you can gradually regain that body.

We know that not feeling comfortable in your own body is common after giving birth, but this should not add extra pressure during a time when a new family member will absorb much of your attention, your time, and your energy—physically and mentally. For your peace of mind, it is estimated that most women regain their weight and “their body” between six months and one year after childbirth . As the popular saying goes: “ 9 months to do it, 9 months to undo it ".

The first major weight loss occurs after childbirth

The weight-loss journey after pregnancy peaks during childbirth. Once the baby is born, your body will have shed approximately 6 kilos from your little adventurer, the placenta, the amniotic fluid, and the calories you’ve burned through the enormous physical effort of giving birth. Take that, a triathlon!

Weight loss continues during the weeks after childbirth, mainly due to fluid elimination. During pregnancy, your entire hormonal system changes and stores fat to prepare for breastfeeding, through which you will gradually use up these reserves. Additionally, the uterus will gradually shrink, going from the size of a watermelon to just the size of a small lemon. And all of this is on top of the energy you will spend caring for your baby, which is a sport in itself —and one of the most demanding!

Keys: to lose weight after pregnancy

After these first weeks, the weight-loss process after pregnancy may slow down a bit, and you will definitely notice that it becomes more difficult to keep up the pace. Don’t despair—this is absolutely normal. However, with the tips we share below, you can continue losing weight without rushing and in a healthy way, gradually regaining “your body”:

1. Maintain a healthy diet: After giving birth, you may be tempted by the many miracle diets circulating on the internet. Our recommendation is not to fall for them, as most have no scientific evidence whatsoever. To lose weight, nothing beats eating healthily. And where does that start? With a diet rich in fruits, vegetables, and greens, unsalted nuts, legumes and plant-based proteins, and whole grains. Add fish, meat, eggs, dairy products—preferably unsweetened—and extra virgin olive oil to that base occasionally. And reduce, as much as possible, your consumption of juices, sodas, pastries, processed meats, salty snacks, and alcoholic beverages. It’s not that difficult, right?

2. Try to follow a regular eating schedule: When you have a newborn baby, it’s common for the hours to pass by unnoticed, with the risk of skipping meals or eating at odd times. Rely on your partner, try not to skip meals, and maintain a regular schedule—eating calmly whenever possible. Although it may not seem like it, this point is just as important as the previous one.

3. Resume physical activity gradually: There is no better combination for losing weight after pregnancy than a healthy diet and regular physical exercise, as the latter will help you lose fat instead of muscle mass. Of course, you won’t be able to start training for a marathon right after giving birth. Take it little by little. Who knows—maybe in a year and a half you’ll be running that marathon. To begin with, it is most advisable to walk at a more or less brisk pace around the neighborhood while pushing the stroller. That way, while you exercise, you and your little adventurer will also get some sunlight and help replenish your vitamin D stores. For now, forget about high-intensity and high-impact exercises. There will be time to resume them after three or four months postpartum, or when you feel strong and energetic enough!

4. Breastfeeding: According to various scientific studies cited by the portal e-lactancia.org , the leading Spanish authority on breastfeeding and health, there is evidence of
good quality confirming that exclusive breastfeeding helps you regain your pre-pregnancy weight, rather than relying solely on
mixed feeding or formula. Additionally, that weight loss and reduction in body fat are maintained over time if breastfeeding is prolonged. So, if you choose breastfeeding to feed your baby, keep in mind that although your body will require a higher calorie intake, you will also burn many more calories.

5. Be realistic: Changes in your body after pregnancy, and recovering your figure, are a gradual process and, as we have already noted, it does not happen immediately. Additionally, even if you regain your weight, your shape and measurements may have changed, since
some women experience lasting changes due to pregnancy because of stretching in the muscles and joints of the pelvis. That is, you may feel that you have wider hips, a larger waist, or a softer belly (the abdomen is the hardest part to recover, although it’s not impossible with a good routine)
(abdominal exercises). In any case, don’t despair, and always make sure your goals are realistic to avoid unnecessary frustration.