Skip to content
Home » Blog » 14 Tips to Effectively Lose Pregnancy Weight Today

14 Tips to Effectively Lose Pregnancy Weight Today

It may not be a popular opinion but for me losing weight after having Theo and Sebby was about longevity, increasing my ‘healthspan’ and physically feeling good, and looking better was just an extra bonus.

Losing pregnancy weight is not just about fitting into your pre-pregnancy clothes; it is also crucial for your overall well-being.

From reducing the risk of postpartum depression to improving your health for future pregnancies, shedding those extra pounds can have numerous benefits.

So let’s dive in!

Why is it Important to Lose Pregnancy Weight?

Losing pregnancy weight is crucial for maternal health as it impacts postpartum recovery (decrease in postnatal depression), overall well-being, and future pregnancies (decreased risk of gestational diabetes), making it essential to focus on weight management and body transformation.

Incorporating a balanced diet and regular exercise routine not only aids in weight loss but also enhances mood, boosts energy levels and confidence and sets a positive example for the entire family, promoting a culture of health and wellness.

How Much Weight Should You Aim to Lose?

Personally I don’t recommend regular weigh ins or putting a specific number on your goal because weight can fluctuate so much depending on what you ate the day before or your hormones and isn’t a true reflection of what is going on in your body.

Rather than setting a weight loss goal I recommend take check of how you are feeling (how are your energy levels? How is your digestive system feeling?) and taking photos of yourself. Changes happen so slowly over the days, weeks and months that its great to have a record of where you started and there is nothing more motivating!

You know you have been successful when you feel good in yourself and your body.

I take 3 photos (as in the image below, these were from 10 weeks after giving birth with Theo) –

  1. Front.
  2. Side with arms straight out in front of you.
  3. Back.

If you want more exact gauge of your progress then measure around your thigh, top of your arms, hips waist and bust with a soft tape measure once a week. As a goal – a cm or two from your waist per month isn’t unrealistic.

Celebrate milestones along the way, such as fitting into pre-pregnancy clothes or improving strength and endurance during workouts.

Remember, the journey towards post-pregnancy weight loss is unique for every individual, so be patient and kind to yourself as you progress towards your fitness goals.

pregnant woman doing yoga in field

Tips for Losing Pregnancy Weight

The way I recommend implementing these tips is to choose a couple and do them consistently for a couple of weeks then add another one and repeat.

Finding the balance between being in the moment and enjoying your baby bubble while also wanting to figure out what your new normal is is tough so don’t put too much pressure on yourself.

  1. Find your flow – building a routine or habit means that you don’t have to rely on discipline to lose weight. Habit stacking allows your to take advantage of habits you already have, for example brush your teeth in the morning and then do your workout straight away or have lunch then go straight for a walk.
  2. Choose an exercise programme that is realistic and achievable around your baby. Weight loss isn’t one-size-fits-all. Skip the gym if it’s not your vibe, but if you love it, go all in! Find what works for you and enjoy the journey. For me, I haven’t stepped foot in a gym since I had my first and instead do The Mama Plan (body weight exercises at home).
  3. Have daily M(um-m)E time – could be a 5 second oil inhalation, or a short mindfulness session, then longer periods each week or month, for example having a bath or going for a massage.
  4. Eat the rainbow – couldn’t be more simple but effective. Aim to eat at least one thing each day that is yellow, green, red, orange, white and purple/blue. Read more here.
  5. Do what you enjoy – there are so many ways of being active. Whether its a walk in the park each day with your little one, a run on your own, an intense gym session with a friend or just being a little more active throughout the day with bodyweight exercises.
  6. Do a meal plan – this makes shopping much easier and means you have what you need on hand when you are hungry so you are less likely to choose a more unhealthy option like a take away.
  7. Increase your number of steps – while 10k daily steps is actually just a very random number, the principal is right, the more steps the better.
  8. I have always struggled with my blood sugar levels and since trying to keep my blood glucose levels as constant as possible, I have found keeping on top of my weight way easier. Jump to blood sugar section.
  9. Meal prep – this saves both time and money and gets results so its win win win! You can prep snacks (carrot sticks in a bowl covered in water will last a good 3-4 days complete with a pot of homemade houmous) or meals (think bean chilli, lentil bolognaise or roasted veg and quinoa salad). Cooked food generally lasts 3-5 days, the main exception to this is white rice which needs to be eaten within 24 hours.
  10. Listen to your body – if you feel like you need to move more, or that you are over doing it, listen to your body, that last thing you want to do is get an injury from overdoing it.
  11. Take weekly progress photos first thing in the morning – I’m not going to lie, if your body has changed a lot during pregnancy it may be tough to begin with but you will not regret having proof of your progress as things change!
  12. Consider taking weekly measurements right after you have taken your photos.
  13. Make sure you are getting 10 hours sleep a night – …… I joke! Trust your instincts. If you often prioritise other tasks over sleep, consider adjusting this balance occasionally. For instance, once your little one is asleep and you’re feeling tired, skip tidying the kitchen and head to bed early. Your rest is important too.
  14. Stop comparing yourself to others. This journey is about you, your body, and your life. Focus on your own progress and what makes you happy. Your personal progress is what truly matters ❤

Blood Sugar Levels

The goal is to keep your blood sugar levels as constant as possible and you can do this by:

  • Avoiding sugary drinks, foods and sweets
  • Eating smaller regular meals
  • Eating a source of protein with every meal
  • Focusing your carb source on wholegrains
  • Start a meal with your salad or veg

I hope you find these useful. and please do not hesitate to give me a shout if you have any questions.

No sweat mama, you’ve got this ❤

Think someone else would find this post useful? Feel free to share it ❤

Related Posts