Weight Loss After Pregnancy – a Healthy Approach

Written By: Gloria Tsang, RD

Title: Founding Registered Dietitian

Alumni: University of British Columbia

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.


lose that weight, pregnancy


What type of ground sugar do you use in cooking most often?

Menopause and Nutrition: Diet for Hot Flashes

Benefits of Vitamin E in Heart Disease?

Leave a Comment