How to Get Back into Shape Postpartum: 5 Tips for Losing Weight Fast

Getting back into shape after giving birth can be a challenge, and often one of the most difficult steps postpartum is getting back to a healthy weight. If you’re looking for tips to help you lose weight quickly and safely after having a baby, consider these five tips to get back into shape postpartum.

1. Drink Lots of Water

Staying hydrated is essential for health and fitness, and it’s especially important for postpartum women trying to lose weight quickly. Experts recommend drinking at least 8 glasses of water a day, but postpartum women should aim for closer to 10-12 glasses a day. This helps your body flush out toxins, replenish lost fluids from breastfeeding, and keep you feeling full and energized. For especially busy new moms, try to keep a water bottle nearby, such as on your desk, in your diaper bag, or even in your car.

2. Get Plenty of Sleep

Sleep is often a low priority for busy new moms, but getting plenty of rest is essential for weight loss. When your body is deprived of sleep, it produces more of the hormone cortisol, which is associated with increased hunger and cravings for unhealthy foods. Shoot for around 7-8 hours of sleep every night, and if possible, take naps during the day when baby does. You won’t be able to do this every day, but it can be helpful when you can.

3. Follow a Balanced Diet

An overall balanced diet is important for losing postpartum weight quickly and safely. Eating nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains will help you feel energized and give your body the vitamins and minerals it needs. Avoid processed and sugary foods as much as possible, as these can lead to unhealthy weight gain. Try to plan meals ahead of time, so you know exactly what you’ll be eating and can stick to your healthy eating goals.

4. Incorporate Exercise Into Your Routine

Once you’ve received medical clearance from your doctor to resume physical activity, try to incorporate exercise into your routine on a regular basis. Even if you only have a few minutes a day, a steady exercise routine of walking, light jogging, weightlifting, or yoga can help you burn more calories and begin to lose postpartum weight. When you’re just starting out, aim for 20 to 30 minutes of exercise 3-4 times per week, and gradually increase as your fitness level improves.

5. Set Realistic Goals

Finally, it’s important to set realistic weight-loss goals when you’re postpartum. Aiming to lose too much too quickly can lead to unhealthy dieting behaviors and a lack of progress. Instead, focus on making small changes and gradually incorporating them into your routine. For example, start by drinking more water, then focus on cutting out sugary drinks, and then start following an exercise routine. Incorporate a few healthy behaviors at a time, and you will be more likely to stick with them and reach your goals safely.


Getting back into shape after giving birth can be a challenge, but it’s not impossible. Keep these five tips in mind and you will be on your way to a healthier, more active postpartum lifestyle. Drink more water, get more sleep, follow a balanced diet, exercise regularly, and set realistic goals. Doing these things will help you lose postpartum weight quickly and safely.

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