Best Weight Loss Tips for New Moms in 2023

Congratulations, you are a new mama! And the first 6 to 8 weeks you are healing, maybe taking short walks to stay active until you get cleared by your doctor for exercise. Then, once you are healed and can start exercising, you might not know where to start. Your body spent the last 9 months growing a baby, and then 2 months later healing from the birthday of that baby. Here are some of the best weight loss tips for new moms.

(Please note: Doctors recommend that you do not partake in any strenuous activity or exercise until at least 6 weeks after vaginal birth, or at least 8 weeks after C-section. Please do not partake in exercise without being cleared by your doctor first.)

Best Weight Loss Tips for New Moms

1.) Make sure you are eating enough calories

  • If you are breastfeeding or pumping (for one baby): You should be eating at least 2,200 calories a day. (Add an additional 500 calories to this if you have twins)
  • If you are not breastfeeding or pumping: You should be eating at least 1,800 calories a day.

The reason why you want to make sure your body is eating enough calories, is because if you aren’t, your body can go into starvation mode and not function properly. It’s even possible you could gain weight if you aren’t eating enough as well. Use a food scale and/or a food journal to measure/record your meals.

2.) Eat well balanced meals and snacks

  • Make sure to eat at least three full meals, as well as one to two snacks each day. Your body needs the nutrients to heal itself after going through a pregnancy
  • Whole grains, vegetables, fruits, and plant-based proteins are great options to fill you up and help you heal your body, as well as lower your body weight to closer what it was before baby
    • Whole grain pasta or red lentil pasta, oats, brown rice
    • Fresh vegetables or frozen vegetables (without sauce or salt)
    • Fresh fruit or frozen fruit (without sauce, sugar, salt)
    • Legumes (black beans, pinto beans, garbanzo beans) are great sources of protein (paired with rice, it is a complete protein)
    • Non-dairy milks like soy milk, pea protein milk are great sources as well; there are also tons of dairy free protein powders available
  • Your calories are important: strive for approximately 50% carbs, 30% fats, and 20% proteins (This is just a guide, most people fall +/- 5% in these 3 categories for optimum nutrient intake).

3.) Baby Steps

  • Make small goals/small changes to your life that you can easily make
  • Consistently try to meet those mini-goals for 3 to 4 weeks, once you have mastered that goal or goals, add a new small change to your life; track your progress in a journal
  • Examples of these “small goals” are:
    • 8 to 10 glasses of water/day (more if you are breastfeeding)
    • 10 minutes of continuous exercise each day
    • 3 to 5 servings of fruits/veggies per day
    • Set aside 5 to 10 minutes every day for self care (meditation, daily shower, yoga, stretching, etc.)

4.) Take your vitamins & add supplements to your diet

  • Continue to take your pre-natal vitamins if you decide to breastfeed/pump milk.
  • You may also want to check with your doctor to see if you should continue even if you aren’t breastfeeding in order to help the healing process.
  • Consistently take a daily multi-vitamin even if you no longer need pre-natal vitamins. This will help with your energy to care for your baby, yourself, and add an exercise routine to your day
  • Add protein powder, daily greens powder, or a pre-workout (pre-workout only if you aren’t breastfeeding) to your diet.
    • I use Daily Greens Organic Superfood and it’s the best. It is a vegan formula (keto friendly) and just allows me to constantly have greens in my diet even if I am busy with baby. Literally there are over 30 superfoods/herbs in this mix. I feel so good after I have it in the morning — it also doesn’t taste like crap.

5.) Find a workout that caters to your needs

  • If you suffer from Diastasis Recti (which is fairly common after pregnancy), you want to be sure to avoid movement and exercises that could make your conditions worse. This is the partial or complete separation of the rectus abominis aka six-pack muscles. It causes “a pooch” that is almost impossible to get rid of without the right exercises and you may experience bladder leakage if you have diastasis recti.
    • Exercises to help with diastasis recti include:
      • Practicing good posture and supporting your lower back when sitting with a towel or pillow placed behind you
      • Heel taps
      • Heel slides
      • Pelvic tilts
      • Kegels to strengthen your pelvic floor
    • Exercises to avoid with diastasis recti:
      • Regular and Bicycle Crunches, along with Sit-ups
      • Push-Ups and Front Planks
      • Double Leg Raises
      • Any exercise to “stretch” the abs
    • If you are having significant issues with your DR, I would suggest going to your doctor who can suggest a therapist to help heal your body with certain exercises like the ones listed above
  • If you don’t have any limitations, I would suggest finding a program that fits within your lifestyle.
    • I personally love and useBeachbody on Demand
      • They have a ton of beginner/low-intensity workouts (along with intermediate and advanced) so you will never get bored and will always have options
      • They have diet plans included in all their workout plans
      • There are an extensive amount of trainers: male and female, so if you don’t like the way one explains something, you can go to the next
      • You can literally watch it from your phone, tablet, laptop, whatever is convenient
      • If time is an issue, they have 10-15 minute workout options!
      • It is affordable! Less than $10 a month and the first 14 days are free!
      • Click here for 14 days free on Beachbody!

Bonus: Fitness Must Haves

  • Here are some pieces of equipment that will help you immensely in your postnatal weight loss journey:
    • The Jogging Stroller – If your excuse is that you can’t workout with baby, then this one is for you! An added bonus is this will usually put baby to sleep if it’s near nap time! Hopefully there is one that will hold your current car seat. I made sure my Graco car seat fit on both regular stroller and jogging stroller before buying. It just made it so much easier when he was younger.
    • Resistance Bands – Inexpensive addition to your exercise regime. They can literally fit in your pocket and you can bust them out at work, the park, in the living room, wherever.
    • Kettlebell – I like kettlebells more than normal weights because you can do more fluid exercises with them. They are easy to handle and you can diversify your workout with them.
      • I like this kettlebell set because it includes 3 different sized weights that you just add on when you need more. And it’s PINK (also has a turquoise option too, haha)
    • Thick Yoga Mat or Just a Thick Exercise Mat – Those thin yoga mats will not do when you are on a hard floor or just working out with your new postnatal body. Extra cushioning mats are a MUST for new mamas! I would suggest at least 1 inch or thicker for maximum comfort!

Whatever way you do it, be sure to be gentle with yourself while on your journey to a healthier weight and body. Hopefully these weight loss tips were helpful! Good luck!

Are you working on your financial fitness too?

Check out: How to make money online while on maternity leave

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