Weight Loss After Pregnancy – a Healthy Approach

Written By: Gloria Tsang, RD

Last Updated on:

Weight Loss After Pregnancy – Be Realistic

It is important to be realistic about weight loss after pregnancy. It took 9 months to gain the weight so you should not expect to lose it overnight. As a general rule, it is not healthy to lose more than 2 lb a week. It is easier for breastfeeding moms to lose weight as breastfeeding uses an extra 500 calories per day. In addition, you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly and wider hips or waistlines.

Easy Weight Loss after Pregnancy

If you’re not breastfeeding, try eating a little less than you normally need to maintain your weight. However, don’t be too restrictive; you need a healthy balanced diet to help heal and recover from childbirth. Most women need a minimum of 1,200 calories a day to stay healthy. The average woman needs 1,800 – 2,200 calories a day. The best way to get rid of excess fat is through expending more energy than you take in. To lose roughly a pound a week, cut out 500 calories a day from your intake and perform regular moderate exercise.

It is best to speak to your Registered Dietitian or healthcare provider to customize a healthy meal plan for any weight loss programs. Generally, try eating plenty of high-fiber fruits & vegetables as well as whole grains. If you are breast-feeding, you need 4 servings of dairy foods or other calcium-fortified foods. Follow healthy eating guidelines for portion sizes and number of servings within other food groups.


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