Losing Weight After Pregnancy: 8 Effective Tips

My Personal Tips for Losing Weight After Pregnancy (and Outside of Pregnancy). These tips are practical and effective for sustainable weight loss:

Losing Weight After Pregnancy- my 8 Effective strategies

1. Avoid Caloric Beverages

This means no juice, juice spritzers, sugary drinks, or too many cappuccinos. It’s best to drink only water. My Recommendation: Since I often want something with flavor, I currently have two favorites:

• In the morning, brew a pot of fruit tea. Add a splash of this fruit tea to each glass of cold water. It tastes delicious and gives the water a flavorful boost without adding calories.
• Especially in summer, I like to add a small spoonful of vitamin C powder to a glass of water, which gives it a light lemony taste and is easy to make (of course, you can also squeeze fresh lemon, but that’s more effort).

2. Make Protein the Main Component of Every Meal

Protein-rich foods are particularly good for weight loss because they increase satiety, helping to control appetite. Proteins take longer to digest compared to carbohydrates and fats, meaning you feel fuller for longer and are less likely to reach for unhealthy snacks. Additionally, protein-rich foods help maintain and build muscle mass, which increases the body’s basal metabolic rate, burning more calories at rest. This combination of increased satiety and higher energy expenditure makes protein-rich foods effective for weight loss.

List of Protein-Rich Foods:

As a vegetarian, I often choose legumes as my protein component for lunch. Currently, I prefer eating white giant beans (which can be bought pre-cooked in a can) or I make hummus from chickpeas (from a can) and simply eat it with fresh vegetables like broccoli or cauliflower. Here are two recipes. However, I usually keep it simple, just eating the beans with sautéed onions. I mix the chickpeas with oil and salt – it tastes great.

Simple Recipe: White Giant Beans with Tomatoes and Basil

Preparation of the Beans:

• Use cooked beans from a can, rinse and drain them well.

Sautéing Garlic or Onions:

• Heat olive oil in a large pan and add the chopped garlic, sautéing for about 1-2 minutes.

Adding Tomatoes:

• Add the halved cherry tomatoes to the pan and sauté for about 3-4 minutes until they soften and release their juice.

Adding Beans:

• Add the cooked white giant beans to the tomatoes in the pan.

Seasoning:

• Season the dish with salt and pepper.
• Add the juice of half a lemon and stir again.

Adding Basil and Serving:

Simple Recipe: Chickpea Puree (Hummus)

Preparation of the Chickpeas:

• Use cooked chickpeas from a can, rinse and drain them well.

Pureeing:

• Put the chickpeas, tahini, olive oil, lemon juice, garlic, cumin (if used), and salt in a blender or food processor.

Adjusting Consistency:

• Blend the ingredients until smooth. If the puree is too thick, gradually add water until the desired consistency is reached.

Seasoning:

• Taste the puree and add more salt, lemon juice, or olive oil if needed.

Serving:

• Put the chickpea puree in a bowl. Garnish with a drizzle of olive oil and a pinch of paprika.

For snacks, you can also have yogurt or quark with fruits or a few nuts.

3. Don’t Keep Sweets at Home

Not having sweets at home can significantly aid in weight loss by reducing the temptation to consume high-calorie, sugary snacks. Without these tempting options, you’re more likely to choose healthier alternatives like fruits, vegetables, or nuts, which are more nutritious and less calorie-dense. This makes it easier to maintain a balanced diet and avoid unnecessary calories, ultimately supporting weight loss.

It truly makes a huge difference whether you have sweets at home or not. I’ve tried it myself. If the chocolate bar is there, I’ll eventually eat it. If I don’t have it at home, I’ll eat yogurt with fruit or just have a coffee instead.

It’s not just about the calories; sugar is addictive and raises insulin levels, which can hinder weight loss. Therefore, it’s better to opt for protein-rich alternatives like yogurt with fruit or a bit of honey or nuts.

4. No Fast Food, No Processed Foods

Fast food and processed foods are typically high in calories, unhealthy fats, sugar, and salt, while often lacking essential nutrients. These characteristics make them a poor choice for those looking to lose weight for several reasons:

• High Calorie Content
• Unhealthy Fats
• High Sugar and Salt Content
• Low Nutrient Density
• Low Satiety
• Hidden Ingredients

By avoiding fast food and processed foods in favor of fresh, unprocessed foods, you can achieve a more balanced diet that is lower in calories, more filling, and rich in essential nutrients. This not only promotes weight loss but also enhances overall health and well-being.

5. No Sugar and Carb-Rich Snacks

Avoiding sugar and carb-rich snacks between meals can aid in weight loss and improve overall health for the following reasons:

• Blood Sugar Levels: Sugar and carb-rich snacks cause rapid spikes and subsequent crashes in blood sugar levels, leading to hunger pangs and overeating.
• Insulin Levels: High sugar intake increases insulin levels, a hormone responsible for fat storage. Constantly elevated insulin levels can hinder fat burning and promote fat accumulation.
• Satiety: Sugary and simple carb-rich snacks provide only short-term satiety, leading to quick hunger return. In contrast, protein and fiber-rich snacks promote longer-lasting satiety and prevent overeating.
• Calorie Intake: These snacks are often calorie-dense but nutrient-poor, making it easy to consume excess calories, which impedes weight loss.
• Health Impact: Frequent consumption of sugary and carb-rich snacks can lead to various health issues, including obesity, type 2 diabetes, heart disease, and tooth decay.
• Energy Levels: While sugary snacks may provide a quick energy boost, they often lead to an energy crash once blood sugar levels drop, affecting productivity and overall well-being.

By replacing sugar and carb-rich snacks with healthier alternatives like nuts, seeds, Greek yogurt, or fruits and vegetables, you can better control calorie intake and optimize nutrient consumption. This supports sustainable weight loss and promotes long-term health.

6. Go to Bed Earlier

Going to bed earlier can aid in weight loss as it helps regulate hormones that influence appetite and metabolism. Lack of sleep increases ghrelin, the hormone that triggers hunger, and decreases leptin, the hormone that signals fullness. Consequently, sleep deprivation often leads to increased appetite and cravings for high-calorie, unhealthy foods. Additionally, adequate sleep improves energy levels and motivation for physical activity, supporting effective weight loss.

7. Walk More

Walk more instead of using the car or bus. Taking more walks burns calories and helps in maintaining a healthy weight.

8. Do a Daily (Mini) Workout

I now do a very short workout every morning (5-10 minutes). Essentially, I still do the exercises from the postpartum phase 3. Since I no longer have diastasis recti and have a firm core, I also do light push-ups and squats. This engages many muscles and makes me feel fit. By having a daily routine, I no longer have to think about it but automatically do the exercises every morning before showering.

Here is My Daily Mini-Workout Routine (Post-Pregnancy and Herniated Disc)

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!