Losing Weight Post-Pregnancy – What You Should Know

After giving birth to your new baby, the first thing on your mind should be making sure that you tend to every single one of your baby’s needs. Beyond that however, once the initial period has passed, you may start to feel some anxiety over your current fitness and body weight. You want to get your pre-baby body back, but how?

The good news is that breastfeeding itself will help you shed some weight as this act alone burns a couple hundred additional calories a day. In addition to that however, you need to be sure that you are eating correctly.

Losing Weight After Pregnancy - Jane Mukami.fwHere are some do’s and don’ts that you need to know regarding your post pregnancy breastfeeding diet. Remember, your diet is directly going to impact the nutrition that you provide your baby, so it’s a must you are eating right.


* Add a few more healthy and natural calories a day to keep up with the new energy demands – around 300 should be sufficient while still promoting healthy weight loss. 1/2 a cup of cooked rice = 170 calories, 113g/4oz of sweet potato = 100 calories

* Do choose plenty of low-mercury protein containing foods like lean cuts of meat, eggs, dairy products, and poultry as the foundation of your diet

* Do include wholesome, low sugar carbohydrates such as sweet potatoes, brown rice, lentils, and beans to keep your blood sugar levels stable

* Do eat plenty of vegetables and a moderate intake of fruits to keep your calorie intake in check

* Do pay attention to how your baby is reacting to the milk you provide in conjunction with what you are eating. Your food choices will impact the taste of the milk, so you can learn his or her taste preferences

* Do stay hydrated with plenty of water and milk


* Don’t try and lose any more than one pound/1/2 a kg/500gms per week – this is a safe rate to aim for while breastfeeding

* Don’t consume high mercury fish at this time

* Don’t let yourself give in to food cravings for sugary or high fat deep fried foods – now is a time that you must nourish your body with healthy, natural food

* Don’t get hung up if progress isn’t as fast as you hoped – remember that weight loss is second to having the energy to care for your baby

* Don’t restrict yourself to only a few foods – the more variety, the better

If you can keep these nutritional tips in mind, you can feel confident you are on your way to a successful post-delivery weight loss.

2017-12-05T13:38:57+00:00 By |Exercise, Food|8 Comments


  1. Zubeda November 7, 2015 at 8:54 am - Reply

    Thank you. This is what I needed to hear.

  2. Debra lchepkemoi November 24, 2015 at 7:02 pm - Reply

    Nice work Mukami you have inspired me making me feel like working on my post pregnancy weight.Keep it up Mukami.

  3. Evalyne Njunji January 29, 2016 at 4:09 am - Reply

    Thank you soo much Jane, at least now i know what am not doing right.

    But if i may add 2 questions,
    i) how about wheat products like bread or chapatis? Can i eliminate them from my diet at this time or i continue with them?
    ii) are there workouts i can start with and also, the tummy belt, is it safe at this time?


    • Jane Mukami February 5, 2016 at 12:11 am - Reply

      wheat products are not good for weight loss so if you must keep them at a minimum. Eat natural sources of starch such as sweet potatoes etc. You can do any workout as long as you are healed from CS if you had a CS. walking for 45 minutes 4 times a week is a great workout. Waist trainer would be helpful as long as you are also making the changes I’ve recommended above. good luck 🙂

  4. Triza February 2, 2016 at 2:15 pm - Reply

    I needed this like yesterday. Currently am working so much on losing weight yet am planning to have those little bundles of joy

  5. Jane December 30, 2017 at 7:57 am - Reply

    How I wish I saw this earlier. Though it’s not too late to cut the weight I gained over the last 6 months.
    Thanks Jane.

  6. Vivianne June 23, 2018 at 11:52 am - Reply

    Very helpful thanks you so much

  7. Lucy April 24, 2019 at 5:03 pm - Reply

    Hi Jane just bought your 48 page Detox program for 50/-.. the seller does not identify its your program until you pay and open the link.. seems like a rib-off to you.

    to youNDO7GRZ1AX Confirmed. Ksh50.00 sent to KELVIN MWATU 0701406530 on 24/4/19 at 7:56 PM. New M-PESA balance is

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