HealthWeight loss after pregnancy 2023 - When should you start losing weight...

Weight loss after pregnancy 2023 – When should you start losing weight after giving birth?

Lose weight fast after pregnancy? According to experts, it takes between three and six months to lose weight again.

Female obesity is a growing problem worldwide. One of the main reasons is excessive weight gain after childbirth [1] (postpartum weight retention, PPWR), which is considered one of the major risk factors for this worrying trend. Losing weight after pregnancy, especially around the abdomen, is usually particularly difficult because the uterus and pelvic floor need time to heal. Water retention can cause extra weight. In addition, the skin on the abdomen needs to contract again, so it is important to understand that it takes time to lose the pregnancy pounds. The pressure to lose weight quickly can lead to unrealistic expectations. Fortunately, there are diets, herbal supplements, and weight loss pills that can help you regain your original figure and flat stomach. In this article, we answer all your questions about losing weight after pregnancy.

When can you start losing weight after giving birth?

The time when you can start losing weight after childbirth varies from woman to woman and depends on your physical condition, health, and individual situation. In general, women are advised to wait until at least six weeks after giving birth before starting to lose weight. For breastfeeding mothers, it is important to remember that the body needs extra energy to produce milk. Breastfeeding therefore allows the body to burn more calories, which can have a positive effect on weight loss.

Why is weight loss after childbirth often so difficult?

Losing weight with a baby can be difficult for several reasons:

  • Hormonal changes: After childbirth, the mother’s body undergoes significant hormonal changes. In particular, the hormone prolactin, which is responsible for the production of breast milk, can slow the metabolism and inhibit fat burning. In addition, the resulting cravings for high-calorie foods, especially at night and late at night, can prevent weight loss.
  • Stress, lack of time and sleep: After the often stressful experience of childbirth, the responsibility of caring for a newborn can be especially stressful. Stress leads to increased production of the hormone cortisol, which can increase appetite and contribute to increased fat storage. In addition, babies need to be awakened frequently during the night. Lack of sleep can increase appetite and decrease the ability to cope with stress. This can cause mothers to turn to unhealthy foods. In addition, caring for a newborn requires a lot of time, nerves, and attention. New mothers also tend to have less time to prepare healthy meals and engage in physical activity.

When can I start exercising again after giving birth?

After an uncomplicated childbirth, women can usually return to light physical activity in about four to six weeks. In the case of a cesarean section or complications during delivery, the recovery period may be longer. After six to eight weeks, women should begin light exercise. The pelvic floor will not be able to support weight properly for 6-9 months after a normal birth, so mothers should avoid lifting heavy objects or doing strenuous exercises that would put too much strain on the pelvic floor during this time.

What diet will help me lose weight after pregnancy?

It is important to note that losing weight after pregnancy primarily requires a healthy and sustainable approach, rather than relying on radical diets that may not be safe or successful in the long term. However, there are healthy diets that women can consider after pregnancy to help them lose weight. Possible diets are discussed below:

  • Mediterranean Diet: This diet is based on a rich variety of fresh fruits, vegetables, whole grains, olive oil, lean proteins (fish, chicken) and nuts. Dairy products and red meat should be limited.
  • DASH Diet (Dietary Approach to Lower High Blood Pressure): The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy products. Saturated fats and salt are reduced.
  • Low Carb Diet: Many women lose weight with low carbohydrate diets that force them to consume sugar and refined carbohydrates.
  • Keto Diet: Very good results are achieved with a high protein diet. Carbohydrates should be avoided as much as possible. A keto diet can help control appetite and support muscle building and maintenance.
  • Vegetarian or Vegan Diet: Many moms choose a plant-based diet to reduce calorie intake and focus on healthy foods.
  • Intermittent fasting: This method involves periods of fasting and eating. However, it should only be done under medical supervision, especially if you are breastfeeding.

Dietary Supplements – Lose Weight After Pregnancy While Breastfeeding

To our knowledge, the following products are safe to take while breastfeeding.

Weight loss supplement

Nowadays there are several fat burners and natural weight loss pills on the market, which have achieved good results in our tests. In our test, Metformin weight loss tablets performed well. An example of an effective slimming agent is the drug metformin for the treatment of type 2 diabetes. It is currently attracting attention as a potential weight loss agent. In addition to its effect on blood sugar, it has weight-loss effects in several ways: it reduces glucose production in the liver, affects appetite centers in the brain, and positively alters the gut microbiome[2]. Weight loss may vary from person to person, but some studies show that significant weight loss is possible, especially when combined with a healthy diet and regular exercise. It is important to note that metformin is not officially approved for weight loss and potential side effects must be considered.

Psyllium Husks

Cholesterol-lowering psyllium husks are an easy and natural way to support a diet. Psyllium can absorb up to 50 times its own weight in water, forming a voluminous gel in the stomach. This gel fills the stomach and slows gastric emptying, making you feel fuller longer. In the intestines, the seeds absorb water, increasing the intestinal volume. This stimulates bowel activity and facilitates bowel movements. The seeds act as a colon cleanser, helping to loosen deposits in the digestive system and eliminate toxins and waste products from the metabolism. Psyllium is used as an adjunct treatment for chronic constipation[3] and type 2 diabetes. According to a 2018 study, overweight people who consumed 10 grams of psyllium husks daily lost significantly more weight and abdominal fat than a control group after 12 weeks.

Whey Protein for Weight Loss

During pregnancy, muscle mass may be lost and after pregnancy, metabolism may be slow. Whey protein for weight loss should be used especially when there is no time to prepare protein-rich meals. Whey protein is rich in high quality protein and essential amino acids. It helps maintain and build muscle mass, promotes health, and increases metabolism. It helps control appetite and increases satiety by stabilizing blood sugar levels.

CBD Gummy Bears

CBD gummi bears are generally popular with women. CBD acts on the human endocannabinoid system and can help control appetite, modulate the body’s stress response, and reduce anxiety. It helps improve sleep, which promotes healthy metabolism and weight loss. Studies[4] suggest that CBD may affect metabolism by converting white fat to brown fat, which burns more calories. CBD helps stabilize blood sugar levels, which is also important for weight loss.

How quickly can you lose weight after pregnancy?

It usually takes between 3 and 6 months to get rid of the pregnancy belly and get in shape. However, it can be faster if you change your diet and exercise your body. To speed up weight loss, follow these tips:

  • Get enough sleep and eat at regular times: Sleeping and eating irregularly in the postpartum months can have a negative impact on body weight. Experts say that deviating from the body’s natural rhythm of eating and fasting can affect metabolism and, therefore, body weight.
  • Focus on health and wellness: Weight loss is important, but the focus is on restoring the mother’s health. Stress reduction and walking are important.
  • Healthy Approach: A balanced approach includes a balanced diet and regular exercise. Make time to prepare and cook healthy meals with plenty of fruits, vegetables, and fermented foods.
  • Activities: Extended stroller walks and gentle exercise may be helpful. Endurance sports and exercises that put too much strain on the pelvic floor should be avoided for the time being.

The bottom Line

Losing weight after pregnancy is possible, and dieting can begin as early as 6 weeks. It is important to eat a diet rich in vegetables, high-quality meats, fruits and whole grains. Nursing mothers may have a tendency to eat unhealthy foods (pastries, bread, fast food, etc.). In addition to exercise and diet, we believe there are effective remedies such as metformin, psyllium, CBD, and high quality protein powders.

Frequently Asked Questions

How long does it take to lose weight after pregnancy?

The amount of time it takes to lose weight after pregnancy can vary, but there are general guidelines. According to the Institute for Quality and Efficiency in Health Care (IQWiG), it usually takes between three and six months to lose weight after pregnancy. It’s important to remember that everyone is different, so patience and consistency are key.

Why is it so difficult to lose weight after pregnancy?

Metabolism is slower due to hormonal changes, which can cause more cravings. Nursing mothers are also often stressed, which can increase their appetite for unhealthy foods. Lack of sleep and eating at night can also prevent weight loss. Coupled with the physical demands and adjustments of caring for a newborn, it can take time for the body to return to its pre-pregnancy state.

What is the quickest way to lose weight after pregnancy?

Not a radical diet, but a low-calorie, balanced diet, walking, exercise, meditation to reduce stress, and as much sleep as possible. Gentle postpartum exercises and the assistance of a nutritionist or dietician may also be beneficial.

How do I lose the pregnancy pounds?

You can lose the baby pounds through a healthy diet, fitness, nutritional supplements, a personal trainer, natural slimming products, relaxation, and avoiding unhealthy foods. Setting realistic goals and seeking support from friends, family, or postpartum groups can also help you lose weight.


  1. Abebe, D., Tilmann von Soest, Ann Von Holle, Zerwas, S., Torgersen, L., and Bulik, C.M. (2014). Developmental Trajectories of Postpartum Weight 3 Years After Birth: Norwegian Mother and Child Cohort Study. Maternal and Child Health Journal, Read Article, 19(4), 917–925.
  2. Hanieh-Sadat Ejtahed, Tito, R.Y., Seyed Davar Siadat, Shirin Hasani-Ranjbar, Zahra Hoseini Tavassol, Leen Rymenans, Verbeke, K., Ahmad Reza Soroush, Raes, J., and Bagher Larijani (2019). Metformin induces weight loss associated with gut microbiota alteration in non-diabetic obese women: a randomized double-blind clinical trial. European Journal of Endocrinology, Read Article, 180(3), 165-176.
  3. Noureddin Soltanian, Mohsen Janghorbani, and Adibi, P. (2018). Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation. Complementary Therapies in Medicine, Read Article, 40, 1-7.
  4. Pinto, J.S., and Martel, F. (2022). Effects of cannabidiol on appetite and body weight: a systematic review. Clinical Drug Investigation, Read Article, 42(11), 909–919.
  5. Health Effects of Overweight and Obesity. Centers for Disease Control and Prevention (CDC). Accessed 9/16/2022. Read Article.
  6. Carbohydrates. American Heart Association. Accessed 9/13/2022. Read Article.
  7. Gardner H, Kent JC, Lai CT. et al. Comparison of maternal milk ejection characteristics during pumping using infant-derived and 2-phase vacuum patterns. International Breastfeeding Journal, 2019;14:47. Read Article.

Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.


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