Postpartum Weight Loss: What to Eat After Delivery? Experts Share Safe Diet Tips for New Mothers

June 3, 2025, Health Desk: Motherhood is a beautiful and life-changing experience, but it also brings physical and emotional changes, especially after delivery. One of the most common concerns among new mothers is postpartum weight gain and how to lose belly fat after childbirth. However, experts warn that losing weight after delivery should be done cautiously, without compromising the mother’s or baby’s health.

Why Postpartum Weight Gain Happens

After childbirth, hormonal changes, lack of sleep, physical inactivity, and unhealthy snacking can all contribute to weight gain. Additionally, new mothers often have limited time to focus on themselves, making weight management more challenging.

What Do the Experts Say?

Dr. Sushila Khuteta, Senior Consultant, Obstetrics and Gynecology, advises new mothers not to rush into losing weight. “Let your body heal first. Focus on rest and recovery for the first 6 weeks postpartum. After that, start with gradual and safe weight loss strategies,” she says.

According to Dr. Khuteta, the following diet tips are essential for healthy postpartum weight loss:

✅ Balanced Diet is Key

• Include green leafy vegetables, seasonal fruits, whole grains, pulses, and protein-rich foods like eggs, curd, paneer (cottage cheese), and legumes.

• Drink plenty of water to stay hydrated and aid digestion.

• Avoid fried, processed, and sugary foods as much as possible.

✅ Eat Small, Frequent Meals

• Opt for 5–6 small meals throughout the day to keep your metabolism active and maintain energy levels.

✅ Breastfeeding Helps Burn Calories

• Breastfeeding not only nourishes the baby but also helps in burning extra calories, assisting in natural weight loss.

Exercise, Sleep, and Mental Wellbeing Matter Too

Experts at Cocoon Hospital emphasize the importance of light physical activity after consulting a doctor. Activities such as walking, yoga, and stretching can help strengthen the body and reduce weight gradually.

Getting enough rest is equally crucial. While sleep may be interrupted with a newborn, mothers are advised to rest whenever possible to avoid fatigue and reduce the risk of postpartum depression.

Don’t Stress, Be Patient

Every woman’s body is different. “Don’t compare yourself with others or expect instant results. Weight loss after delivery takes time. Focus on health, not just the scale,” says Dr. Khuteta.

Final Word

Do not consume any supplements or follow strict diets without consulting a healthcare provider. A doctor-approved diet and lifestyle plan ensures both the mother and baby stay healthy.