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Get Back in Shape: Expert Strategies for Weight Loss After Delivery

Published on: Feb 20, 2023
7 min Read
Get Back in Shape Expert Strategies for Weight Loss After Delivery
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Have you recently had a baby and are feeling overwhelmed with the idea of getting back in shape? 

Having a baby is one of the most life-changing events that can happen to you. It is natural for your body to take some time to recover from pregnancy-related changes.

In this blog post, we’ll discuss expert strategies for weight loss after delivery and provide you with tips on how to get back in shape. Read on to find out what you can do today to start your journey toward a fitter you.

Start your postpartum weight loss journey

Typically a woman gains 10-15 kgs during her pregnancy. Generally, this weight gain is associated with the weight of the baby, placenta, and amniotic fluid . However, due to eating a lot of fats or unhealthy food during pregnancy, you can gain weight.

Owing to the pregnancy, craving to eat unhealthy food may cause weight gain. But it’s important to remember that you’re not alone—many women struggle with postpartum weight loss.

Normally women do not experience weight gain after delivery till the time they breastfeed. However once the child begins to wean the women can experience weight gain. This weight gain is usually because of their unhealthy diet and lifestyle. 

If you’re looking to lose weight after pregnancy, there are a few expert strategies you can follow. 

Firstly, you must wait till you have recovered from giving birth. Women who had c-section must refrain from exercise as per the advice of their doctor. Also it’s important to set realistic goals.

You likely won’t be able to lose weight gained during pregnancy immediately, and that’s okay! Give yourself some time to adjust to your new body and lifestyle before setting any major weight loss goals.

Secondly, the sleep pattern that gets disturbed soon after childbirth, can be one of the reasons for weight gain. But the key is to stay patient and not be obsessed about weight loss at this stage because it is natural that during this phase your focus, priority, energy is towards your child’s well-being.

Sleep becomes a luxury. However as your child eases into a sleep pattern you too should try to get adequate sleep. By ensuring good sleep along with healthy and nutritious food you can speed up your weight loss journey. 

Finally, don’t forget to exercise! Even if you can only fit in a short walk around the block or some simple at-home exercises, any movement is better than none.

Also you must remember that metabolism is high while you exclusively breastfeed your child. However when your child weans you must ensure to eat healthy food. 

If you follow these expert tips, you’ll be on your way to losing the baby weight in no time.

Pre and Post-Delivery Nutrition

It is no secret that pregnancy and childbirth can take a toll on a woman’s body. From the added weight to the stretch marks, many women are left feeling less than confident in their post-baby bodies.

But with the right diet and exercise plan, after the child weans, it is possible to get your pre-baby body back. Here are some expert tips for postpartum weight loss:

Pre-Delivery Nutrition

You should eat well while you are pregnant. Your top priorities should be to consume lots of vegetables, fruits, and whole grains. Also, avoid processed foods, limit excess amounts of processed food like ladoos, and packaged food.

Post-Delivery Nutrition

After you have given birth, it is important to continue eating a healthy diet. This will help your body recover from childbirth and also give you the energy you need to take care of your new baby.

Breastfeeding is also an excellent way to lose weight after delivery as it burns extra calories. However, you must keep an eye on your diet once the baby switches from breastfeed to food.


Getting regular exercise is key to postpartum weight loss. On most days of the week,make an effort to get in at least 30 minutes of moderate activity. Walking, cycling and yoga are all great exercises to do once the child weans. 

No more postponing exercise plans.

We have a weight loss solution that is just right for you

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Exercise Strategies

Exercise is crucial for losing weight. But when you’re a mom, it can be tough to find the time and energy to work out. These expert-approved exercise strategies will help you lose weight after pregnancy and reach your weight loss goals.

1. Set realistic expectations

Don’t expect to lose all the baby weight immediately – it took nine months to put on, so it will take some time to come off. You must focus on gradually increasing your activity level and aim for a modest amount of weight loss each month. 

2. Incorporate exercise into your daily routine

One of the best ways to make sure you get enough exercise is to incorporate it into your daily routine. Take a walk with your baby in the stroller every day, or do some simple strength training exercises while your little one naps.

3. Join a yoga class

There are plenty of fitness classes designed specifically for new moms. This is a great way to get out of the house, meet other moms, and get some much-needed exercise. 

4. Postpartum depression

It’s also important to take care of your mental health after delivery. Many new mothers develop postpartum depression after delivery.

If you’re feeling down, don’t hesitate to reach out for help from friends, family, or a professional. You can also join a support group or online community for new moms. Taking care of yourself after delivery will help you be the best mom you can be

The Importance of Self-Care and Rest

We all know that new motherhood is hard. After delivery, you’re probably dealing with a lot of physical pain and exhaustion. And on top of all of that, you’re also trying to figure out how to care for a new baby.

It can be tough to find time for yourself, but it’s important to remember that self-care is essential for both your physical and mental health.

Your body is going through a lot of changes after delivery, so it’s important to give yourself time to recover. Try to get as much rest as possible and take breaks when you can. If you’re breastfeeding, make sure to stay hydrated and eat healthy food.

How to Stay Motivated

It can be challenging to stay motivated while losing weight. You’re already doing so much just to keep up with your new baby. But if you want to get back in shape, you need to find a way to motivate yourself. Here are some expert strategies for staying motivated while you lose weight after delivery:

  • Set goals and treat yourself once you achieve them.
  • Find a workout buddy.
  • Make sure your diet is healthy.
  • Get enough sleep and manage stress levels.
  • Take progress photos or measurements to see your results.

Tips for Starting an Exercise Routine After Delivery

Congratulations on your new arrival! Now that the baby is here, you’re probably eager to get back in shape. Here are a few tips to help you get started on an exercise routine after delivery:

1) Start slowly and gradually increase your activity level. Don’t try to do too much too soon – your body needs time to recover from childbirth. A good goal is to aim for 30 minutes of moderate-intensity activity (such as brisk walking) most days of the week.

2) Talk to your doctor before starting any exercise program, especially if you had a c-section or other complications during childbirth. He or she can give you specific advice on when it’s safe for you to start exercising and what types of activities are best suited for your recovery.

3) If possible, exercise with a friend or family member who can provide support and motivation. It’s always easier (and more fun!) to stick with an exercise program when you have someone to do it with.

4) Make time for yourself and set realistic goals. It can be difficult to find time to exercise when you have a baby at home, but it’s important to make time for yourself. Try exercises that can be done at home, such as yoga.

Benefits of Weight Loss After Delivery

If you’re a new mom, you’re probably eager to get your pre-baby body back. Losing weight after delivery is often a priority for many women. However, it’s crucial to keep in mind that your body has recently undergone a lot. So, be patient and give yourself time to recover before embarking on any kind of weight loss journey.

That said, there are some benefits to losing weight after delivery. For one, it can help improve your energy levels and overall mood. It can also help you sleep better and reduce stress levels. Plus, dropping those extra pounds can help lower your risk of developing chronic health conditions like heart disease, hypertension, and type 2 diabetes.

Of course, every woman’s experience is different, so talk to your doctor before starting any kind of weight loss plan. They can help you develop a healthy strategy that fits your lifestyle and unique needs.


Weight loss after delivery can be challenging, but it is possible. By following these expert strategies for getting back in shape and being mindful of your eating habits and exercise routine, you will be able to achieve your weight-loss goals.

Remember that everyone’s body is different, so take the time to find out what works best for you. With a combination of patience, consistency, and dedication to the process, losing weight after delivery is attainable.

Do not get discouraged if you are trying to lose the additional postpartum weight but are unsuccessful, Fitterfly’s scientific weight loss program can help you. Fitterfly’s professionals can assist you in losing weight without the use of fad diets or strenuous activity.

Please get in touch with us if you have any questions about our weight loss programme; we’ll be pleased to assist you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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- By Fitterfly Health-Team
No more postponing exercise plans.

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