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5 Simple and Effective Tips to Lose Weight After Pregnancy (+BONUS Tips)

Losing weight after pregnancy can feel overwhelming, especially when so much focus is put on extreme diets or drastic measures. But the truth is, the best way to get back on track is through small, sustainable changes that truly make a difference.

Many new moms struggle with weight loss, not because they lack motivation, but because they often turn to quick-fix solutions that are difficult to maintain. The real key to success lies in adopting simple habits that fit your lifestyle and support your body’s recovery.

To help guide you on this journey, we asked nutritionist Christine Burasz to share her insights on what works best when trying to shed the baby weight in a healthy, sustainable way.

#1 Monitor Your Calorie Intake

Keeping an eye on your calorie intake is essential for postpartum weight loss, but it doesn’t mean drastically cutting calories or depriving yourself. After pregnancy, your body still requires sufficient energy for recovery and, if you're breastfeeding, to produce milk. Aim for a moderate calorie deficit of 500–750 calories per day, which can result in safe and sustainable weight loss of about 1–1.5 pounds per week, according to the Centers for Disease Control and Prevention (CDC).

Postpartum calorie needs vary depending on whether you're breastfeeding or not. Breastfeeding women typically need around 2,300–2,500 calories daily to support both milk production and weight loss, as breastfeeding burns an extra 300–500 calories per day. For non-breastfeeding women, a target of 1,800–2,000 calories per day is more suitable to promote gradual weight loss while ensuring sufficient energy for recovery.

- explains Christine

#2 Eat Foods High in Fiber

After pregnancy, your body needs both nourishment and support to help you regain energy and lose excess weight. Fiber is an essential part of this process, helping to regulate digestion, keep you full for longer, and reduce cravings. Foods such as fruits, vegetables, whole grains, and legumes are rich in fiber and low in calories, which is ideal for supporting gradual weight loss while maintaining your energy levels.

A 2015 study published in The Annals of Internal Medicine found that participants who increased their fiber intake to at least 30 grams daily saw improvements in weight loss and insulin sensitivity, without the need for restrictive diets. This is especially important for new moms looking for simple, sustainable ways to lose weight post-pregnancy.

Fiber is particularly important after pregnancy because it helps regulate digestion, which can be affected by hormonal changes, says Christine. Aim for 25-30 grams of fiber per day to support weight loss and improve overall digestive health.

#3 Focus on Protein-Rich Foods

Protein plays a key role in postpartum weight loss by helping you feel full, reducing cravings, and preserving muscle mass while you shed fat. After pregnancy, it’s important to support your body’s recovery and energy needs with high-protein foods like lean meats, eggs, fish, beans, and plant-based proteins. Protein also boosts your metabolism, which can assist in burning more calories throughout the day. By including protein in every meal, you can promote steady weight loss without losing muscle.

A 2018 study published in The American Journal of Clinical Nutrition found that higher protein intake was associated with better weight loss results, improved metabolism, and reduced body fat percentages in women.

After pregnancy, your body needs extra protein to help with recovery and maintain muscle mass while losing weight. Aim for 20-30 grams of protein per meal to keep hunger at bay and fuel your body’s needs during this transitional phase.

- clarifies Christine

Wondering if you’re getting enough protein in your diet? If not, Biome Secret Superfood Shake can help. Each serving delivers a whopping 42 grams of protein—about the same as 6 eggs—making it an excellent choice to keep hunger in check and fuel your body’s recovery while shedding baby weight.

#4 Cut Out Added Sugars and Refined Carbs

After pregnancy, eliminating added sugars and refined carbs can be key to shedding excess weight. Foods like sugary snacks, soft drinks, and white bread cause blood sugar spikes, followed by energy crashes, and promote fat storage, especially around the belly. Replacing these with whole grains and natural sweeteners helps stabilize blood sugar, reduce cravings, and promote gradual weight loss.

A 2017 study published in The Journal of Nutrition found that reducing added sugar intake significantly improved fat loss and insulin sensitivity, important for postpartum weight management.

Sugary snacks may provide quick energy, but they lead to crashes and weight gain, explains Christine. By cutting out refined carbs and sugars, you’ll reduce fat storage and support sustainable weight loss. Opt for fruits and whole grains instead.

#5 Take Care of Your Gut Health

Gut health plays a critical role in how your body digests food, absorbs nutrients, and regulates hunger. A balanced gut microbiome, supported by probiotics, prebiotics, and digestive enzymes, is essential for improving digestion and promoting effective weight loss after pregnancy.

Including more fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, kombucha, and tempeh in your diet can significantly boost the number of good bacteria in your gut. These beneficial bacteria not only help with digestion but also regulate hunger hormones, which can keep cravings in check—a key factor in post-pregnancy weight management.

After giving birth, taking care of your gut health is essential for efficient digestion and overall well-being. By incorporating a variety of probiotic-rich foods into your meals, you can help maintain a balanced digestive system, supporting your body’s recovery and weight loss goals.

- recommends Christine

+ BONUS TIP

How can you shed those extra pounds after pregnancy in a healthy and sustainable way? Try incorporating these simple yet effective habits:

1. Maintain a calorie deficit of 500-750 calories per day to lose 1-1.5 pounds per week while keeping your energy levels steady.
2. Aim for 25-30 grams of fiber daily from fruits, vegetables, and whole grains to improve digestion, stay full longer, and support weight loss.
3. Include 20-30 grams of protein in each meal to preserve muscle and burn fat, using sources like lean meats, fish, or plant-based proteins.
4. Replace sugary foods with natural sweeteners like stevia to reduce cravings and promote steady weight loss.
5. Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut to boost digestion and maintain a healthy gut.

For a convenient way to hit these nutrition goals, Biome Secret Superfood Shake is the perfect all-in-one solution. Each shake contains 400 calories, 42 grams of protein, and 9 grams of fiber, along with digestive enzymes, prebiotics, and probiotics to help you manage your weight and support a healthy gut. With no added sugars, it’s the ideal way to stay on track with your weight loss journey after pregnancy.

Biome Secret Superfood Shake combines multiple weight management supplements into one, providing key nutrients for both immediate and long-term weight loss.