Nutrition · Pregnancy

7 tips to reach a healthy weight after pregnancy

Friends serving salad on plate with toast

Congratulations – You just had a baby!  You did well gaining the recommended amount of weight in pregnancy.  But now that baby is born, it may be time to lose the extra weight.

Being at a healthy weight is important for health.  It is recommended to have gradual weight loss by eating a variety of foods from Canada’s Food Guide, being physically active, and by breastfeeding your baby. It is not recommended to be on a strict diet to lose weight.

Factors that may affect having a healthy weight: 

  • Your weight before pregnancy
  • How much weight you gained during pregnancy
  • Genetics
  • Your food and drink intake
  • Your activity level


Here’s 7 tips to help you return to a healthy weight:

  • Drink about 13 cups of fluid throughout the day, of mostly water.
  • Eat small snacks and meals to recharge throughout the day.
  • Eat when you are hungry and stop when you are full. Learn your hunger cues.
  • Try to include protein, fibre, and healthy fats at each meal/snack to help you feel full.
  • Cut back on processed foods high in salt, sugar, and unhealthy fats
  • Be active – Walk with your baby or dance to some music!
  • Try to get 7-8 hrs of cumulative sleep every night.
  • Breastfeed your baby.

Talk to your dietitian and/or primary health care provider for more information about attaining a healthy weight after pregnancy.

How fast will I reach a healthy weight after birth?

Remember that it took you about 9 months to gain the weight in this pregnancy, so it may take that much time or more to lose the extra weight.  Be kind to yourself and don’t expect to lose the weight too quickly. A healthy amount of weight loss is about 1-2 lbs/week. It is recommended to reach a healthy weight before your next pregnancy.

Have more questions about attaining a healthy weight after pregnancy?  Contact Toronto Health Connection and speak directly with a Registered Dietitian.

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