5 Gentle Tips for Navigating Post-Pregnancy Weight Loss

After giving birth, many moms wonder when and how to begin feeling more like themselves again. If you’re thinking about getting back into a healthy routine, know this: there’s no rush, and there’s no one-size-fits-all approach. Every mom and every body is different.

Here are five thoughtful, expert-backed tips to help guide you on your journey, at your own pace.

1. Be Kind to Your Body
It took time to grow and deliver your baby, and it’s perfectly normal that recovery and weight loss will take time too. Most health experts recommend waiting at least two months before focusing on weight loss and only once your doctor or midwife gives the go-ahead. Your body needs rest, nourishment, and energy to heal and support breastfeeding. Give yourself grace and know that slow, steady progress is healthiest.

2. Track Caloriess Mindfully
Lfesum can be a great tool for keeping track of habits, just be sure to set realistic goals. During the first six months postpartum, active dieting is usually not advised, especially while breastfeeding. Nursing requires more energy, so your intake shouldn’t drop below 1,800–2,000 calories per day. Interestingly, many women naturally lose weight while breastfeeding as your body burns up to 500 calories a day producing milk.

3. Move With Your Baby
Don’t stress about formal workouts just yet. Many new moms find creative ways to move while spending time with their baby. Simple, playful movements—like gentle squats, light yoga, or stretches while holding your baby—can help you reconnect with your body and boost your mood, all while bonding with your little one.

4. Embrace Walking
One of the simplest, most underrated forms of exercise? Walking. Whether it’s a stroll with the stroller or a brisk lap around the block, walking is easy to fit into your day and incredibly effective. Apps like Moves or Lifesum can help you track your steps. Try aiming for 10,000–15,000 steps per day, and add variety with hills or quicker paces if and when you feel ready.

5. Focus on Nourishment, Not Restriction
What you eat matters more than how little you eat. Choose real, nutrient-dense foods that support your energy, mood, and milk supply. Think colorful fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats. These foods help you feel fuller longer and provide essential nutrients for both you and your baby.

Postpartum weight loss is a personal journey—and there’s no right timeline. What matters most is how you feel, not how quickly the numbers change. Be gentle with yourself, listen to your body, and celebrate every small win along the way.