My 3 Week Postpartum Belly Update (With Pictures)

My 3 Weeks Postpartum Belly Picture

brittany holding sign that says postpartum week 3

Pre-pregnancy Weight: 123 lbs

Weight at Delivery: 143 lbs (20 lb total weight gain)

Current Weight: 126.2

Now let’s go over how my week went and what to expect…

Energy Level: My energy level was good this week, although I didn’t take advantage of napping while my son napped.

I am guilty of trying to be superwoman and get everything done while he is asleep.

My Emotions: I started feeling very emotional and overwhelmed this week. The symptoms started the morning after having a sleepless night with my son.

Thankfully, I was able to sleep much more the following night.

I am very fortunate to have an amazing support system and not experience anxiety or depression. Postpartum blues and depression are very real and experienced by many women.

Do not be afraid to ask for help if you need it!

Postpartum Symptoms: I experienced mild vaginal bleeding throughout the week, more than in week 2.

Postpartum vaginal bleeding can last up to 6 weeks postpartum but should be mild.

If you experience heavy bleeding (soaking 1 pad every 1-2 hours), you may be experiencing a postpartum hemorrhage and should seek medical attention immediately.

Physical Changes: My breasts continue to produce a lot of milk and become engorged if I do not pump or feed every 3 hours. The symptoms are worse overnight.

I typically wake up to feed my son and use this excellent manual pump on the other breast while I’m feeding him.

I then store the collected milk in these bags for future use when I return to work.

I also checked my linea alba to see if I had any signs of diastasis recti. Thankfully, my abdominal wall felt intact, with no apparent separation of my rectus abdominis.

Diet: My diet has remained stable in the postpartum period.

I continue to eat a balanced diet that includes oatmeal for breakfast (which may be great for breastfeeding) with many seeds and berries.

My lunch is usually some type of legume, whole grain, and plant-based protein, and my dinner is similar.

Lastly, I have several snacks throughout the day.

Check out my healthy diet for postpartum women here.

My husband and I are still doing our weekly date night (with the addition of a stroller).

Diet Modifications: Being an exclusively breastfeeding mom, I include items that may increase breast milk production.

These include:

  • Oats
  • Almonds
  • Avocados
  • Chia/hemp/flax seeds
  • Carrots
  • Sweet potatoes
  • Water

Workouts: I have continued to follow The Postpartum Fitness Prescription Exercise Program, focusing on rebuilding core strength and the pelvic floor muscles in stage 1.

Specific exercises all new moms should do include:

  • pelvic tilts,
  • diaphragmatic breathing, and
  • kegel exercises.

I also include light resistance-based exercises and light dumbbell exercises.

Before working out, I make sure to:

  1. massage my breasts to start the flow of milk using this awesome device that applies both vibration and heat
  2. empty my breasts using this hands-free manual pump while breastfeeding my baby on the opposite breast, or this portable hands-free wireless pump when I want to multitask before my workout 🙂
  3. wear a supportive nursing bra like this one
  4. put on these breast shells to collect any milk that leaks during my workout.

If you want to see examples of the types of workouts I am doing during my postpartum journey, check out my Postpartum Fitness Prescription video course.

The Postpartum Fitness Prescription

*Be sure to speak with your health care provider before doing any physical activity or lifting at this stage of your postpartum journey.*

Other related questions

How long does it take for the postpartum belly to go away?

It takes about six weeks on average for your uterus to contract back to its original size.

You can also expect to lose any remaining pregnancy weight by the six-week mark.

Here is what my postpartum belly looks like at three weeks.

brittany holding sign that says postpartum week 3

How much weight should I have lost 3 weeks postpartum?

At three weeks postpartum, you should have lost the initial weight from delivery (10-13 lbs) and approximately 1 lb in week 2 and 1 lb in week 3.

With that said, every woman will lose weight at a different rate.

Factors affecting how quickly new moms lose weight include:

  • Genetics
  • Gestational or pregnancy weight gain
  • Your current diet
  • Your physical activity levels
  • Other hormonal changes

Never compare yourself to anyone else, as everyone is going through a unique journey!

Why do I still look pregnant 3 weeks after giving birth?

You may still look pregnant three weeks after giving birth due to the following reasons:

  • your uterus is still enlarged
  • water retention
  • bloating
  • you have diastasis recti (a separation of the abdominal muscles)

If you still look pregnant after 6-8 weeks (~2 months postpartum), you likely need to improve your diet and get to a healthy weight.

Is my uterus still shrinking 3 weeks postpartum?

Yes, your uterus is still shrinking three weeks postpartum and will continue until about six weeks.

With that said, your abdomen may not restore its pre-pregnancy shape at the six-week mark.

How do you get a flat stomach after having a baby?

To get a flat stomach after having a baby, you need to:

  • Consume a well-balanced diet,
  • Avoid consuming excess calories
  • Drink plenty of water
  • Increase your physical activity levels
  • Get more sleep
  • Determine if you have diastasis recti (abdominal separation)
  • Have patience (it can take time for the extra fluid in your body to resorb)

With that said, your post-pregnancy belly may never look the same again after delivery.

Genetics plays a huge role in where you lose weight and how your body recovers.

Check out my post on How to Get Rid of Baby Weight to learn more.

Is it too late to wear a postpartum belt?

It is not too late to wear a postpartum belt in the early postpartum. The benefits of wearing a belt are seen in the first 6-12 weeks after delivery.

Keep in mind, a postpartum belt will not reduce your mummy tummy or strengthen your ab muscles.

How long should I wrap my stomach after delivery?

After delivery, you can wrap your belly for up to 8-12 hours a day, starting on postpartum day 1.

It is important that you use the wrap with light compression, and it should be comfortable and not cause you any pain.

Remember, the belt’s purpose is to provide extra support and comfort.

Check out my post on waist training after delivery and belly binding after c-section to learn more.

Anything else I should know?

If you are still experiencing urinary incontinence, see if your physician can refer you to a pelvic floor physical therapist (PT).

A pelvic PT can help you develop a daily routine for strengthening the pelvic floor and core muscles.

Final words on Postpartum Week 3

We made it through week 3!

How is your postpartum recovery going?

Have you started gentle abdominal exercises or pelvic floor exercises?

Comment below and let me know!

Also, be sure to follow along with my postpartum belly week-by-week progress!

Here is week 4!

My Previous Baby Bump Updates

Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!


Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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