Exercise with others. Why not plan to meet up with friends or a family member and go for a walk together, or join a postpartum fitness class so that you can meet other moms and work out as a group. Exercising with others can be more fun, and it gives you a chance to combine exercise with socializing.

Feed your baby before exercising. Aim for 60 to 90 minutes of moderate exercise daily. Experts recommend getting moving most days of the week. This can include walking, biking, swimming, or even doing physical chores like gardening.

It can be super hard to juggle your time while caring for a baby, so it might help to split your exercise up into of minute chunks. For example, do a minute yoga, strength training, or aerobics video at home in the morning, go on a minute walk with your baby during the day between his naps, and then do some housework that gets your body moving later in the day.

Add gentle strength training and core exercises. Consider adding pelvic floor exercises to help strengthen your core, and ease into strength training with the help of a video or an app, or working with a personal trainer. Ask for help. When you want to go for a run or take a class at the gym, for example, have your partner, a babysitter, or a family member watch your baby.

And, if you loved exercising before your pregnancy, you might be really looking forward to getting back to doing these workouts now that your baby is born. It can be tricky to juggle, but with a little help you may be able to incorporate the exercise you love most into your week. Spice it up.

Check out all our postpartum workout ideas and try a few to see what works for you. Diet and exercise are the best ways to lose weight healthily for most women, but in some cases, your healthcare provider may need to step in.

The following options might be considered if you have a BMI above 30 or have certain medical conditions along with a high BMI. Your healthcare provider may be able to help you with things like meal plans, safe exercises you can do in the postpartum period, and guidance on how much weight is safe for you to lose in a given time frame.

The good news is that breastfeeding can help you lose some of that baby weight. Just keep in mind that aggressive weight loss by cutting too many calories, for example , can reduce your breast milk supply so you definitely want to avoid this.

Breastfeeding is all about keeping your little one nourished, so try to follow a breastfeeding diet that helps both of you stay healthy. Weight gain during pregnancy is necessary and natural, but it's understandable to want to lose weight after having a baby.

The key is to be patient with yourself and your body. Eat well and exercise because it makes you feel great, and focus on how amazing your baby is as well as all the good things in your life right now. Your postnatal well-being is as important as the number on the scales, so be kind to yourself and give your body enough time to adjust.

How We Wrote This Article The information in this article is based on the expert advice found in trusted medical and government sources, such as the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists. You can find a full list of sources used for this article below.

The content on this page should not replace professional medical advice. Always consult medical professionals for full diagnosis and treatment. Skip to home Skip to main content Skip to search.

Postpartum Weight Loss Updated July 07, Article duration. However, after an immediate postpartum weight loss of about 15 pounds 6. It often takes six to nine months to lose weight gained during pregnancy. During breast-feeding, focus on making healthy choices.

Opt for a variety of whole grains as well as fruits and vegetables and stay hydrated. If you're trying to lose weight, limit calories from added sugars and saturated fats such as soft drinks, desserts, fried foods, cheese, whole milk and fatty meats.

Moderate physical activity can help, too. If, after six months of breast-feeding, you want to lose more weight, you can more carefully restrict your calories as your baby begins to eat more solid foods while continuing breast-feeding.

Weight loss after pregnancy: Reclaiming your body By Mayo Clinic Staff. Weight loss after pregnancy takes time, but it's possible. Concentrate on eating a healthy diet and including physical activity in your daily routine.

If you're like most new moms, you're eager to put away your maternity clothes and slip into your old jeans. Understand the smart way to approach weight loss after pregnancy and promote a lifetime of good health.

When you were pregnant, you might have adjusted your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

In the past, women were often told to wait at least six weeks after giving birth to begin exercising. Today, however, the waiting game is over. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin light exercise within days of delivery — or as soon as you feel ready.

If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program. Generally, you might be able to start light exercises about 4 to 6 weeks after your delivery.

Read more about breastfeeding and diet , including which foods to avoid. The best thing you can do for you and your new baby's health is to stop smoking. Children whose parents smoke are 3 times more likely to become smokers themselves.

Passive smoking is especially harmful for babies because their airways, lungs and immune system is not as well developed. Smoking has also been linked to sudden infant death syndrome SIDS, or cot death. You're up to 4 times more likely to stop smoking successfully if you do it with NHS support.

Call the free National Smokefree helpline on for details of your local NHS stop smoking service, or go to the NHS Better Health Quit smoking website. You can also talk to your health visitor about local stop smoking classes.

Get more advice and help with quitting smoking. Page last reviewed: 6 December Next review due: 6 December Home Health A to Z Baby Support and services Back to Support and services.

Keeping fit and healthy with a baby. Exercising after having a baby When you're feeling tired, being active may seem like the last thing you want to do.

When can I start exercising after birth? What should I be aware of before exercising? How do I know if I'm overdoing exercise after having a baby? Exercise ideas for new mums Do some postnatal exercises.

They'll strengthen your muscles and help get you in shape. See Your post-pregnancy body for ideas, or ask your midwife or health visitor. Join a postnatal exercise class. Lots of postnatal classes let you do the class with your baby at your side. Some include your baby and their pram or buggy as part of the workout.

Ask your health visitor if they know of any in your area. If you're going to a class that is not a special postnatal class, make sure you tell the instructor that you've recently had a baby. You could also try this postnatal yoga video. Push the pram or buggy briskly.

Remember to keep your arms bent and your back straight. Make sure the handles are at the right height for you — your elbows should be bent at right angles. Walking is great exercise, so try to get out as much as you can. Play energetic games with older children.

You can exercise by running around with them. Build activity into your day. Use the stairs instead of the lift or, for short journeys, walk instead of taking the car. Bend your knees when you pick things up off the floor, rather than bending at the waist.

If you bend down with bent knees and a straight back, instead of bending over at the waist straight knees and a bent spine , you'll strengthen your thigh muscles and avoid damaging your back.

Hold heavy objects close to your body. Try swimming. It's good exercise and also relaxing, but you'll need to wait until 7 days after your postnatal bleeding has stopped. If you take your baby with you, try to have someone else there to mind the baby so you have a chance to swim. Borrow, buy or watch exercise videos online.

This is a good way to work out at home. You could get a friend or your children to join in. Look after your mental health It's important to look after your mental health as well as your physical health.

Other things that may help are: making time to rest not trying to "do it all" accepting help with caring for your baby from friends, family or your partner seeing friends or going to postnatal groups — your midwife or health visitor can tell you what's available in your area talking to people about your feelings If you're worried about how you're feeling, feel like you're struggling to cope, or think you may be depressed, it's important that you talk to your midwife, health visitor or GP.

Healthy eating for new parents Try to make eating well a priority. Time-saving food tips for new parents Try cooking more than you need and freeze the extra portions for another day.

Once you are ready to get started, follow these tips for postpartum exercise:. Get back into exercise slowly. There is no need to rush back into exercise. Just take it slow and easy at first, and at a pace that suits you. Listen to your body and gradually work your way up to more challenging workouts.

Involve your baby. A brisk daily walk with your baby in his stroller is a great way to get back into moving again. Or, you could do postnatal yoga with your baby on the floor next to you on a blanket or in a swing or bouncer if you have one.

Exercise with others. Why not plan to meet up with friends or a family member and go for a walk together, or join a postpartum fitness class so that you can meet other moms and work out as a group.

Exercising with others can be more fun, and it gives you a chance to combine exercise with socializing. Feed your baby before exercising. Aim for 60 to 90 minutes of moderate exercise daily. Experts recommend getting moving most days of the week. This can include walking, biking, swimming, or even doing physical chores like gardening.

It can be super hard to juggle your time while caring for a baby, so it might help to split your exercise up into of minute chunks. For example, do a minute yoga, strength training, or aerobics video at home in the morning, go on a minute walk with your baby during the day between his naps, and then do some housework that gets your body moving later in the day.

Add gentle strength training and core exercises. Consider adding pelvic floor exercises to help strengthen your core, and ease into strength training with the help of a video or an app, or working with a personal trainer. Ask for help. When you want to go for a run or take a class at the gym, for example, have your partner, a babysitter, or a family member watch your baby.

And, if you loved exercising before your pregnancy, you might be really looking forward to getting back to doing these workouts now that your baby is born. It can be tricky to juggle, but with a little help you may be able to incorporate the exercise you love most into your week.

Spice it up. Check out all our postpartum workout ideas and try a few to see what works for you. Diet and exercise are the best ways to lose weight healthily for most women, but in some cases, your healthcare provider may need to step in. The following options might be considered if you have a BMI above 30 or have certain medical conditions along with a high BMI.

Your healthcare provider may be able to help you with things like meal plans, safe exercises you can do in the postpartum period, and guidance on how much weight is safe for you to lose in a given time frame.

The good news is that breastfeeding can help you lose some of that baby weight. Just keep in mind that aggressive weight loss by cutting too many calories, for example , can reduce your breast milk supply so you definitely want to avoid this.

Breastfeeding is all about keeping your little one nourished, so try to follow a breastfeeding diet that helps both of you stay healthy. Weight gain during pregnancy is necessary and natural, but it's understandable to want to lose weight after having a baby.

The key is to be patient with yourself and your body. Eat well and exercise because it makes you feel great, and focus on how amazing your baby is as well as all the good things in your life right now.