When can I start dieting after giving birth? I’m 3 weeks postpartum
It’s been about 3 weeks since I gave birth and I’m writing this because I was shocked when I looked in the mirror.
My belly is still bulging out and I’ve gained way too much weight overall.
I’m currently breastfeeding – is it okay to diet?
I’m worried it might affect the baby, and I’m also scared that starting too early might be too hard on my body.
My friend said the weight just melted off from breastfeeding alone, but I don’t feel that way at all.
I’m curious about when I can start dieting after childbirth, and whether weight loss speed varies from person to person.
5 answers available
I also struggled with stubborn weight after childbirth and worried about it for a long time. I was shocked every time I looked in the mirror.
If you’re 3 weeks postpartum, you’re still in the recovery period.
My doctor told me absolutely no extreme dieting until 6 weeks.
I was also impatient and wanted to lose weight quickly, but pushing too hard at this stage can cause problems later.
Actually, my friend started exercising too early and got hurt, so she had a rough time.
At first I thought I’d lose a lot since the baby and amniotic fluid came out, but I didn’t lose as much as I expected and was disappointed.
I only lost 3kg. But apparently that’s normal.
During the first few weeks, you lose a bit more as the swelling goes down, but about 4-5kg stays as fat.
I expected breastfeeding to help with weight loss, but the problem is you get SO hungry when breastfeeding.
Everyone around me kept saying I needed to eat more too.
But actually, breastfeeding only burns about 300-500 calories per day, so think of it as one extra meal.
I think I ate way more than that, which is why I didn’t lose weight.
From my experience, just focus on recovery until 6 weeks.
Light walking is fine though. I tried to walk around the house at least. It helped with the swelling.
After 6 weeks, I gradually increased my exercise intensity. I started with things like yoga.
Around 3-6 months postpartum, I was able to do high-intensity workouts.
But even then you have to be careful because your joints aren’t fully recovered yet.
For diet, intermittent fasting worked for me.
I’d eat around 7pm and skip breakfast. Not every day though.
I tried to focus on protein in the evenings. Chicken breast, fish, tofu, that kind of stuff.
I had a little carbs in the morning. Healthy carbs like sweet potato or regular potato.
The most important thing is that 6 months is the golden period.
Weight you don’t lose by then is likely to stick around. You need to lose it before your body remembers the new weight.
Don’t be too impatient right now. I was the same way, but it comes off gradually over time.
Just try to cut back on the bad foods. I was obsessed with ice cream during pregnancy and ate it every day, which was really bad. I still regret it.
I started yoga after 2 months.
I started gently at home at first.
When you’re dieting, don’t push yourself too hard
and definitely stop right away if something feels wrong
If you exercise too hard too early, you’ll really suffer later.
I didn’t want to know either
To diet you basically have to not eat, but at least while breastfeeding it’s hard to restrict your diet.
Exercise like yoga and stretching should be fine.
But getting rid of belly fat after childbirth won’t happen with just that – you really have to be hardcore about it,
so to do it properly I think you need to wait about a year after giving birth.
I gained 20kg and I’m over 60 days postpartum but still have 10kg left to lose.
My belly is still sticking out and the remaining 10kg doesn’t seem like it wants to budge – no change in weight at all…
None of my clothes fit and I always see the other moms when dropping off my first kid at school, and they’re all so slim that my self-esteem is dropping.
I don’t know what to do to lose weight… I’m so jealous of people who bounced back right after giving birth.
Summary of answers
- For at least 6 weeks postpartum (recovery period), focus on body recovery and avoid extreme dieting.
- After your body has recovered, start with light walking or yoga stretching and gradually increase exercise intensity for safety.
- While breastfeeding burns calories, balanced meal management is important to prevent overeating.
- Generally, 6 months to 1 year postpartum is considered the golden period for weight loss, and consistent management during this time is most effective.
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