Healthy weight loss after birth

When can I start to lose weight?

Your body needs time to recover from labour and birth, so it's best not to start trying to lose weight straight away. It's always sensible to eat healthily, though, and this doesn't change when you've just had a baby.

You can start to do some gentle exercise, such as walking, pelvic floor exercises and stretching, as soon as you feel up to it. But wait six weeks or so before taking up more strenuous exercise (NICE 2010, RCOG 2006).

How can I lose weight safely?

A nutritious, varied diet will speed your recovery from labour and birth, and help you keep up with the demands of being a new parent. Whether you're breastfeeding or bottlefeeding, you should aim to eat a healthy diet.

The following general guidelines will help you achieve and maintain a healthy weight:

• make time for breakfast in the morning
• eat at least two serves of fruit and five portions of vegetables a day (hint: a serve equals half a cup of veggies or one cup of chopped fruit)
• include plenty of fibre-rich foods (such as oats, beans, lentils, grains and seeds) in your diet
• make sure your meals include starchy foods such as bread, rice and pasta (preferably wholegrain varieties for added fibre)
• go easy on fried foods, takeaways, lollies, cakes and fizzy drinks, which are high in fat or sugar
• watch your portions at mealtimes and the number and type of snacks you eat between meals
  (NHMRC 2003, NICE 2010)

Although it can be difficult to lose weight after having a baby, it's important that you do so, carefully and slowly. Even a small weight gain of one to two BMI units between pregnancies can increase the risk of complications in your next pregnancy, such as high blood pressure and gestational diabetes. You're also more likely to give birth to a larger baby (NICE 2010).

Will breastfeeding help me lose weight?

If you're breastfeeding, you'll need slightly more kilojoules than a bottlefeeding mum. Because of the energy it takes to produce milk for your baby, you'll use around an extra 2,000 to 2,100 kilojoules a day (NHMRC 2006).

Some of your additional energy needs will be met from your body's existing fat stores. This means that breastfeeding can help you lose weight. It's safe to lose weight in this way when breastfeeding and it won't affect the quality or supply of your milk.

See our diet for a healthy breastfeeding mum for some smart tips.

When will my body be back to normal?

Your body may not be exactly the same, even after you've lost weight. You've grown a baby, after all, and your body may change shape.

Give yourself plenty of time to lose your target amount of weight. It's fine if it takes between six and nine months. If you're finding it takes longer than this, don't give yourself a hard time. Just set yourself a target of getting to the weight you want by your baby's first birthday, for example.

If you'd like help with losing weight or regaining your fitness, talk to your GP or child health nurse about exercise or weight-management classes in your area. Joining a class can help motivate you, and you'll meet other people in the same situation as you.

• See our gallery of post-baby bellies.
• Check out our postnatal exercise video series.