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Missing Your Pre-pregnancy Body? Here’s How to Get Back in Shape in a Healthy Way

Published on: Jan 12, 2021
4 min Read
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Are you amongst those new moms eager to slip back into your old jeans and want to put away your maternity clothes? Shedding those extra pounds can be frustrating. Yes, it takes time, but it’s possible!

The postpartum weight loss journey differs for every woman. It isn’t all about working out more and eating less. It is essential to understand the smart way to achieve weight loss after pregnancy and at the same time, promote lifelong well-being.

Majority of the women lose an average of about 5.9 kgs during childbirth. This includes the weight of the baby, placenta and amniotic fluid.

During the first week after delivery, you’ll observe some more weight loss as you shed the retained fluids, but the fat stored during pregnancy won’t disappear on its own. You’ll need a proper weight loss routine, and you will have to adhere to it until you achieve your goal.

Follow these easy tips to achieve your post-pregnancy weight loss goals effectively

  1. Set Realistic Weight Loss GoalsResearch shows that the average time to lose pregnancy weight gain can exceed a year. It can take a year or two to return to your pre-pregnancy body.For many women, pregnancy invites lasting changes in the body. There are possibilities of developing wider hips, softer belly and a larger waistline. It is essential to stay patient and have realistic goals to return to pre-pregnancy shape.It also depends on the weight gained during pregnancy; realistically, you can expect to lose around 4.5 kg over the next 1-2 years. If you gained more weight, you might end up a few pounds heavier than you were before getting pregnant.
  2. Say No to Crash DietingCrash dieting means being on a very low-calorie diet. This might help you lose a large amount of weight quickly, but it is an unhealthy way to do so.Your body requires a fair amount of nutrients after delivering a baby. A low-calorie diet will probably make you feel dull & tired. When breastfeeding, you require an additional 450-500 kcal compared to other women. Not meeting this can lower your breast milk production and further cause nutritional deficiencies in your newborn. You need to follow a healthy diet which can provide you with the essential nutrients. To know if you’re meeting your current macro and micronutrient intake, track your diet on the Fitterfly Wellness App.
  3. Breastfeeding BonusThe World Health Organization (WHO) and the Centres for Disease Control & Prevention (CDC) recommend breastfeeding for mother & baby’s good health. Breastfeeding supports postpartum weight loss.Women who breastfeed tend to lose weight gained during pregnancy faster than women who do not breastfeed. A gradual weight loss of around 0.5kg and 1kg per week is considered normal while breastfeeding.However, it is completely normal to not lose any weight during the initial three months of breastfeeding. Make sure that you don’t push yourself to lose more weight than required. Doing this will reduce your breast milk supply which is not good for your munchkin.Breastfeeding can increase your hunger pangs. Opting for healthy and nutritious foods instead of processed or high-calorie foods in such situations is a good way to control your weight.
  4. Eat What’s Right & Healthy for YouHere are a few tips on healthy eating habits from our experts at the Fitterfly Weight Loss Program – Reset23:
    • Never skip your breakfastIt will make you feel dull and tired throughout the day.
    • Try to include foods rich in fibre and proteinA few healthy options include peanut butter sandwich, boiled eggs and tomato-carrot soup.
    • Pick whole fruit instead of fruit juiceDo not miss out the goodness of fibre that comes with the whole fruit and not with the juice. Also, whole fruits help you stay full for long.
    • Have small recurrent mealsEat 5-6 meals throughout the day instead of 3 heavy meals.
  5. Get Good SleepThis might seem to be a challenging task with the little one wanting you 24/7. But lack of sleep can negatively affect your weight loss goals.Research shows that the lack of sleep is related to retaining more weight after pregnancy. Thus, try your best to get at least 6-7 hours of sleep every night.
  6. ExerciseDo not be in a rush to start high-intensity workouts immediately after delivery. Consult your doctor, and based on your overall health, start your routine.Ideally, you should wait for at least six weeks or until you feel that you’ve recovered to perform exercises. Don’t go for hardcore exercises initially. Begin gradually by doing easy yoga poses and taking a walk or doing the easy stretches.

Post-delivery, when you’re juggling life as a new parent and adjusting to a new lifestyle, losing weight might be the last thing on your mind. But maintaining a healthy weight is just as important for moms as it is for their new-borns. And doing so in a safe and healthy way is of utmost importance.

To get the correct guidance on this journey, we bring you Reset23 – a personalised and scientific weight loss program that will help you reach your pre-pregnancy weight goals in a safe and sustainable way. Reset23 offers data-backed diet plans, motivation and guidance from expert coaches to exercise along with support to manage your sleep and stress. To form life-long habits and lose weight for good, call us on 022 48971077 or visit to know more.


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

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