10 tips for healthy post-pregnancy weight loss

1. Have realistic expectations

Forget social media posts by influencers and celebrities who snap back to their pre-pregnancy selves in weeks. Celebs can lose weight fast by using dedicated support systems such as personal chefs, trainers and 24-hour nannies to manage strict kilojoule deficits and intense fitness routines, says Johannesburg-based dietitian Lila Bruk. 

Many also have cosmetic procedures like liposuction or tummy tucks – the ‘mommy makeover’.  “A ‘snapback’ is unrealistic for most women,” she says. “They have just grown a whole person and are allowed the grace period of easing into motherhood without the additional pressure of the weight loss straight away.” 

Pregnancy also causes some permanent changes: stretch marks, a softer belly, slightly wider hips and larger waistline are normal, says Klerksdorp-based biokineticist Isabeau van Heerden. “Embrace your new body and aim to make it as fit and healthy as possible.”

2. Go slowly

‘Pregnancy weight’ includes your baby, placenta, amniotic fluid, blood, water, an enlarged uterus and extra fat stores that provide an energy reserve for the birth and breastfeeding. “Aim to lose weight gradually, especially if breastfeeding,” Bruk says. You can safely shed 0.5 kg to 1 kg a week. Wait until the 6-week postpartum check-up to give your body time to recover from the birth. “For many women, the body is simply not geared for weight loss during this time and is focused on feeding the baby, and they only start to lose pregnancy weight when they stop breastfeeding.”

3. Cut kilojoules carefully

If breastfeeding, you need more kilojoules compared to your pre-pregnancy intake. “There is no blanket recommendation for kilojoule goals during this time,” Bruk says. “It depends on the woman’s metabolic rate, breastmilk supply (in part related to the baby’s age), activity level, etc. Excessive kilojoule consumption will lead to weight gain, therefore it’s a very fine balance.” Never crash diet, she warns. Rapid weight loss can decrease your milk supply and release toxins stored in your body fat into your bloodstream and milk, including environmental contaminants such as lead and mercury.

4. Focus on nourishing foods

Don’t skip meals – it can lower your energy, which you need more than ever as a new mom, and lead to unhealthy cravings. Prioritise whole, unprocessed foods like vegetables, fruit and lean protein (meat, fish, eggs, dairy, legumes, nuts and seeds), says Bruk. Protein helps boost metabolism, repair tissue and decrease appetite. Include healthy fats such as avocados, olive oil, salmon, sardines, nuts and seeds, which can help you feel fuller for longer and keep you from overeating.

5. Have plenty of fibre

Complex carbohydrates such as vegetables are high in fibre, as are whole grains and legumes. Fibre helps you feel satiated by absorbing water to create bulk, slowing digestion and preventing rapid blood sugar spikes, Bruk says. It also helps with constipation – common for new mothers – caused by a combination of dehydration, lingering pregnancy hormones, pain medications, iron supplements, and fear of straining due to stitches or haemorrhoids.

6. Cut out unhealthy or empty kilojoules

Avoid highly processed and fast foods, which tend to be high in ultra-refined carbohydrates, saturated fats, trans fats, salt and sugar. Ditch sugary drinks like colas, fruit juices and sweetened coffees. Drink plenty of plain water, especially if breastfeeding – it can also help you feel fuller.

7. Avoid weight-loss products

Steer clear of over-the-counter ‘fat burners’, ‘detox teas’ and weight-loss pills. They are largely unregulated, untested on nursing mothers, and may pass on harmful stimulants to your baby, says Bruk. 

8. Get moving

Cardio burns kilojoules and has countless health benefits, though studies suggest exercise alone may not help weight loss – it needs to be combined with sound nutrition. After having a baby, your pelvic floor and abdomen need time to heal, especially if you had a C-section, says Van Heerden. Ask your healthcare provider for the go-ahead to exercise, and start slowly with walking, pushing baby around the block in a stroller, or using an approved baby sling or baby carrier.  

9. Add resistance training

This helps build muscle mass, which burns kilojoules, and can strengthen and tone abdominal muscles stretched in pregnancy. Prioritise pelvic floor recovery. It pays to book a session with a trainer who can draw up a personalised programme to rebuild your core foundation safely, and address any postpartum problems such as diastasis recti (abdominal separation). This occurs when your growing uterus stretches your ‘six-pack’ muscles, causing the connective tissue between them to thin and separate, and affects about 60 to 70 percent of pregnant and postpartum women, says Van Heerden.

10. Get enough sleep

This is not easy with a demanding newborn, even if you sleep when they do, but use every opportunity. Studies have found a link between short sleep duration and retaining more weight after pregnancy. Ask family or friends to take baby and give you a sleep break from time to time.