Post-pregnancy Weight Loss Diet Plan That Works

Post Pregnancy Weight Loss Diet Plan That Works

Diets are a tricky thing. If followed properly, they can ensure that you lose weight and stay healthy. But if you don’t follow it properly, they can affect your health than do any good. Before you go on a diet, you must understand the logic behind the diet, the value of the nutrition that the diet composes, and the benefits or harm it may cause. If you are thinking of dieting post-pregnancy to lose weight, there are several aspects you will have to consider.

How Soon Can You Start Dieting After Pregnancy?

One of the most important things to consider before you start a diet after delivery for losing weight is if your body has had the appropriate time to recover from the delivery itself. You should always consider the requirements of your body before starting a diet of any kind. You must ensure that your body has enough nutrition to support both you and your baby.

Remember, you are responsible for the nutrition of two people at this point. Starting a diet too soon and relinquishing the nutritional requirements of either can affect your health and your baby’s health. A new mother should not even consider starting a diet until her first postpartum checkup, i.e., done at 6 weeks. Most people say new mothers should wait for at least 2 months post delivery before starting a diet. Also, you must consult your physician and a dietician to better understand what your body needs.

Rules You Should Follow When Starting a Weight Loss Diet

Losing weight after pregnancy should be done with care. Here are a few points you should keep in mind while starting a diet after your delivery.

  • Have realistic goals in mind.
  • Give yourself appropriate time to meet your goals.
  • Don’t give up as failure is a part of success. It’s okay to have a cheat day.
  • Don’t overcompensate, it is important to let go of the failure and move towards success.
  • Nutrition is the single most important part of a diet; consult a specialist and ensure that you get enough nutrients, minerals, and vitamins that are essential for you and your baby.
  • To lose weight post-childbirth, you can follow a diet plan. But diet alone won’t help, you will have to exercise too. Exercise is as important as a diet when it comes to weight loss.
  • Don’t starve yourself, eat moderately and frequently.
  • Take it slow; don’t try losing more than a kilo a week at most, a safer goal would be 300-500 grams a week.

A woman eating salad

Guidelines to Help You Achieve and Maintain a Healthy Weight After Pregnancy

It is important to have guidelines that help you understand what kind of weight loss is healthy, especially when a woman is trying to lose weight post delivery. Here are a few guidelines that will help you shed the pounds while making sure you stay healthy and safe:

  • Avoid drinking aerated beverages while on a diet. They are full of sugar and have empty calories. They provide no nutrition, so they are best avoided.
  • Befriend fibre. Try eating meals that are rich in fibre to ensure digestive health, this makes it harder for you to put on weight and still keeps your nutritional balance intact.
  • Carbs are good. Eat healthy carbs which are known as complex carbs. This is because carbohydrates are what gives you energy throughout the day, complex carbs break down slower in the day ensuring you have a steady amount of energy.
  • Keep your hydrated. Drink around 2-3 litres of water in a day. Water will help purify your system, and will also prevent you from snacking at odd hours of the day.
  • Remember that not all fats are bad for your health. Incorporate foods that are rich in unsaturated or polyunsaturated fats, as they can keep your body healthy. Almonds are rich in healthy fats and play an important role in cardiac health. So, do not ditch the fats completely.
  • Monitor your portion size. Keep your meals small, frequent, and packed with nutrition.
  • Snacking is important in any diet, but as long as your snacking is healthy, it is fine. Munch on almonds, carrots, or fruit. Avoid oily snacks like chips or snacks rich in sugar like candy.
  • Talk to a dietician to understand your body’s needs and modify your diet accordingly. You need to keep a watch on your nutritional requirements and then work around them as often as possible.

What Else Can You Do for a Healthy Weight Loss after Delivery?

Diets alone don’t work to help one lose weight. Here are a few activities that you should do to lose weight, apart from following the diet of course.

  • Exercise: It is important to have a solid workout plan that makes the most of your diet and supports in healthy weight loss. Whenever you exercise, do not exercise with a mindset of losing weight, exercise with a mindset of getting fit and staying healthy.
  • Rest: Regardless of the diet or the exercise routine, resting is what helps your body recover and adapt to the new regime. Ensure you get plenty of rest post workouts and during the day. Make sure you sit down when you’re tired and recuperate the lost energy levels.
  • Sleep: Get enough sleep. When you sleep your body slows down and that helps recovery and keeps your energy levels up.

Talk to your healthcare provider for more advice on routines you can implement to ensure healthy weight loss.

A woman sleeping with her baby

How Can You Lose Weight while Breastfeeding?

It is a known fact that women who breastfeed actually lose weight much quicker, this is because the lactation process burns a lot of calories. This should be kept in mind when making a weight loss diet while breastfeeding.

Women who breastfeed are recommended to consume at least 500 calories more than other women due to the energy required to breastfeed. It is best to approach any diet while breastfeeding with some level of leniency as the amount of energy spent during a feeding session depends on how much you baby consumes during the session. Eat during regular intervals and try to modify your diet based on your energy levels.

When Will You Get Back Your Pre-pregnancy Weight after Delivery?

The time it takes to get back to your pre-pregnancy weight after delivering your child largely depends on your eating habits before and during the pregnancy and your body’s metabolism. For some women, it may take as little as a few months to get back to their pre-pregnancy shape, while for others, it may take a year or two. Be patient and stay strong, stick to the routine and remember weight loss is a process. Some factors that could impact your weight loss process negatively are mentioned below:

  • Morning sickness
  • Food aversions
  • Delivery method (C-sections can complicate weight gain or loss)

Talk to your doctors and trainers about any concerns you may have regarding the routine or diet you are following as well as for more information regarding other factors that slow down weight loss post pregnancy.

Post-pregnancy Weight Loss Diet Plan

Remember to talk to specialists regarding your diet after delivery to lose weight. Have regular checkups with doctors for both your baby and yourself. Here is a post-pregnancy weight loss diet plan that you can use as a guideline after consulting your doctor or nutritionist:

Day/Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Early morning 1 cup low- fat or skim milk/ fresh  apple juice without added sugar 1 glass of fresh carrot juice with lemon and a little honey/ 1 cup skim milk 1 cup skim milk/ 1 glass fresh, unsweetened orange juice 1 glass of dry fruits smoothie made with skim milk 1 glass of banana-strawberry smoothie made with low-fat milk Fresh watermelon or musk melon juice/ 1 cup of skim milk Fresh lime juice/ 1 glass almond smoothie made with skim milk


2 ragi-onion dosas with coconut chutney 2 slices of whole wheat bread with avocado butter and a boiled egg 1 serving of oats upma with vegetables served with tomato chutney 1 whole wheat bread with an omelette 1 serving of wheat upma with vegetables 2 rava idlis with vegetable sambar 2 palak or methi parathas with plain yoghurt
Mid-morning 1 glass of buttermilk with hing, cumin powder and a pinch of salt. 2-4 oatmeal crackers with slim cheese 1 glass of jal jeera water.  1 cup of sprouts salad or sprouts bhel 1 glass of ginger lemonade sweetened with a little honey. 1 cup of sweet corn bhel or salad 1 glass of tender coconut water. 1 cup of tomato, cucumber, carrot, and onion salad. 1 glass of sugarcane juice/ watermelon juice. 2-4 low-fat crackers with slim cheese 1 glass of lassi with 1 tsp sugar. A few bajra and methi khakras 1 glass of buttermilk/ lassi/ fruit yoghurt. A cup of roasted makhanas with cucumber and tomato slices
Lunch 1 cup of rice with egg curry or 56 g grilled chicken 1 cup of rice with sambar and beetroot curry or 56 g grilled fish 56 g of meat/ dal with 1 cup rice and okra curry. 56 g of roasted chicken with mixed vegetable curry and 1 cup of rice 1 cup rice with rasam and brinjal curry 1 cup vegetable/chicken/mutton pulao with cucumber, tomato, onion, and carrot raita 1 cup beetroot or carrot rice with soya or chicken curry
Tea Fresh fruit slices and green tea Light masala chai with skim milk and 1 tsp sugar with low-fat biscuits Black mint- lemon tea with khaman dhokla Masala chai with skim milk and 1 tsp sugar.  Ragi-oats crackers Green tea with channa dal and cabbage tikki Masala chai. Paneer and corn sandwich made with brown bread Mint and lemon tea with besan chillas
Dinner 2-3 phulkas with matar paneer 2-3 phulkas with baingan bharta 2-3 phulkas with chicken/egg/soya curry 2-3 phulkas with palak paneer 2-3 phulkas with aloo gobi masala 2-3 phulkas with fish curry/ mixed vegetable curry 2-3 phulkas with sprouts curry and pineapple raita
Bedtime 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk


Losing weight can be a challenge, especially after giving birth to a child. Losing weight is not easy. It is a tiring process. Remember to stay strong and follow the diet religiously. If you veer away from your diet for a day or two don’t be too hard on yourself, don’t overcompensate – just get back to your schedule. Working on a diet with other mothers or your spouse or partner can help make the process less of a grind. See if there are others around you to work with you on the weight loss and remember, the work you put in will see results with time. So give yourself the time for those results to sink in.

Also Read:

Indian Foods to Eat after Pregnancy
Diet to Follow after C- Section
Tips to Lose Weight after C- Section