Congratulations – your body has just accomplished something extraordinary!
During a healthy pregnancy, some weight gain is not just normal but necessary. Pregnancy, birth, and the early postpartum months are powerful, life-altering experiences. As women recover from childbirth and the sleepless nights begin to ease, many new mothers start wondering about the best postpartum weight loss plan.
The good news – whether you’re breastfeeding or not, postpartum weightloss is absolutely possible with a healthy and sustainable approach.
Returning to a healthy weight after pregnancy has many benefits: improved energy, hormonal balance, and preparing the body for any future pregnancies. But too often, women feel societal pressure to “bounce back” quickly – an expectation that’s not only unrealistic, but also potentially harmful.
In this guide, we’ll walk you through the basics of postpartum weight loss and share some practical tips that have helped many of our clients.
For more customised support and to book a complimentary initial consultation contact us.
The Two Phases of Postpartum Weight Loss
Phase 1: Immediate Weight Loss After Birth
- A significant portion of baby weight is lost at birth through the delivery of the baby, placenta, and amniotic fluid.
- In the first week postpartum, many women experience additional weight loss as the body sheds retained water.
Phase 2: Long-Term Weight Loss
- A safe and sustainable rate of weight loss is 0.5-1kg per week.
- If you’re breastfeeding, your body naturally burns extra calories, which can support gradual weight loss.
- You will want to avoid rapid weight loss if you’re breastfeeding as this can impact your milk supply and overall well-being.
Building the Best Postpartum Weight Loss Plan
The most effective postpartum weight loss plans are realistic, balanced, and grounded in science.
Prioritise Nutrient-Rich, Whole Foods
Whether or not you’re breastfeeding, a nourishing, well-balanced diet supports healing, hormone regulation, and gentle weight loss. Aim to include:
- Lean protein (especially important for C-section recovery): needs increase to 1.6–3g/kg/day source
- Iron-rich foods: red meat, lentils, and dark leafy greens help combat fatigue and replenish stores
- Healthy fats: nuts, seeds, oily fish, and avocado to support hormone balance
- High-fibre carbs: whole grains, legumes, fruit, and vegetables for gut health and satiety
If Breastfeeding, Adjust for Extra Needs
Your body’s nutritional needs rise when you’re making milk. Here’s what to keep in mind:
- +500 kcal/day to support milk production
- +11g protein/day
- +550mg calcium/day (the equivalent of a large glass of milk or a small tin of sardines)
- Vitamin D supplementation is essential, especially in winter or if indoors most of the day.
NHS guidelines recommend 10 micrograms daily for breastfeeding mums.
Practical Tools for New Mums: Making Nutrition Doable
One of the biggest challenges for new mothers is finding the time and energy to plan and prepare nutritious meals, while navigating changing routines and sleepless nights. Here are some strategies to consider that have helped our clients:
Meal Planning
Having a weekly meal plan can reduce stress and decision-making throughout the week, helping to avoid last minute takeaway orders.
Allocating a 30 minute window for weekly meal planning can help make it a consistent part of your routine.
Salad Rotations
Batch-prep a few different mix-and-match ingredients for the week (e.g. chickpeas, grains, roasted veg, dressings) to build quick, gut-friendly salads. Here is a sample of what this could look like:
- Stock your fridge up with 8-9 different ingredients and everyday choose 5 different ones.
- When you finish an ingredient replace it with a different one (but from the same category).
- Don’t focus on individual portion sizes too much – pick a bowl which you know gives a good individual sized portion and fill it with your favourite flavours.
- Serve ideally with an olive oil and vinegar based dressing.
| Category | Cooked | Leaves | Veg | Tinned | Pickled | Herbs |
| # Portions | 1 | 2 | 2 | 1-2 | 1 | 1 |
| Option Examples | Pumpkin Sweet potato Carrot Beetroots Aubergine Courgette Roast onion | Lettuce Spinach Lamb’s Lettuce Rocket Red or white cabbage | Tomatoes Cucumber Avocado (½) Red Pepper Carrots Fennel | Sweetcorn Lentils Butter beans Chickpeas Cannelleni beans | Dill Onions Cornichon Artichoke hearts Roast Peppers | Basil Coriander Mint Parsley |
Meal Kit Services
Services like Mindful Chef or Hello Fresh take the pressure off planning and grocery shopping, while still offering balanced, home-cooked meals.
Mental Health & Postpartum Weight Loss
Your mental and emotional health is just as important as your physical health. Remember to give yourself grace – adjusting to life with a newborn is a major transition and your happiness, as well as your baby’s, is the priority.
Postpartum weight loss takes time – don’t forget it took 9 months to gain the weight while growing your baby.
If you’re breastfeeding and it feels overwhelming to focus on weight loss at the same time, it’s perfectly okay to wait until you start weaning.
Final Thoughts: Let’s Redefine “Getting Back” After Baby
The best postpartum weight loss plan is one that honours your healing, your hunger, and your adjustment to your new life. Steady, consistent habits will take you further than any “bounce back” program ever could.
If you’re feeling overwhelmed or unsure where to start, consider working with a registered dietitian. You don’t have to figure it all out alone. At Third Sister, we specialise in postpartum care that blends evidence-based nutrition with real-world practicality and empathy.
Above all, take it slow and be kind to yourself – your body has just done something incredible!
Looking for expert guidance? Book a free consultation with Third Sister and take the first step toward feeling more like your new self.
