Eat Smart Be Fit | The University of Maryland

Maintain Your Weight: Weight Loss After Pregnancy

Be Healthy!

pregnant woman stretching

If you are trying to lose some additional weight after pregnancy, make sure you do it in a healthy way and talk to your doctor before you start.

It is best to wait until 2 months after you have your baby to start any weight loss plans, especially if you are breastfeeding. Your body needs time to recover from childbirth and establish a good milk supply.

Set realistic goals!

pregnant woman on scale

Weight loss after pregnancy can take a long time but that does not mean something is wrong. Gradual weight loss is best and is normal.

Do not try to lose the weight quickly because:

you will be more likely to gain it back
it can be harmful to your baby because of toxins in the environment that are stored in your body fat and can be released into your breast milk
it can decrease your milk supply

Set realistic weight loss goals! About 1 to 2 pounds per week is healthy because it will not affect your milk supply or the baby's growth.

Maintain a healthy diet and exercise routine.

It is important to have a well-balanced, nutritious diet. It is suggested to take in 1500 to 1800 calories per day. If you are a breastfeeding mother, you should not take in less than 1500 calories per day because it can put you at risk for illness and lower your energy level.

Exercise is essential for weight loss because it helps keep your body's metabolism (the body's use of energy or calories) from decreasing while dieting. Weight loss without exercise is very difficult. The only way to maintain your weight after the weight loss stage is through healthy eating and exercise.