How To Get Rid of Baby Fat (Everything You Need To Know)

So you just had a baby, and now you’re wondering how to get rid of baby fat?

Well, it won’t happen from doing curl-ups and other ‘ab toning’ exercises.

To lose baby fat, you need to improve your nutrition, include certain nutrients in your diet, breastfeed regularly, and engage in the right kind of exercise.

Let’s go over each one in detail.

Are you ready?

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Why Do I Still Look Pregnant?

Many new mothers wonder why they still look pregnant after giving birth.

This is normal and happens for a few reasons:

1. Your uterus is still enlarged and takes 4-6 weeks to return to its normal size.
2. Pregnancy hormones can cause water retention and make it easier to gain weight.
3. Your body naturally stored extra fat during pregnancy to prepare for breastfeeding.

Now, let’s focus on how to safely and effectively lose this baby fat.

How Can I Lose Baby Fat Fast?

Losing baby fat effectively and safely requires a comprehensive approach that focuses on four key areas: nutrition, exercise, sleep, and breastfeeding.

While there’s no magic solution for instant weight loss, consistently applying strategies in these areas can help you lose baby fat faster and in a healthy manner.

1. Nutrition: What you eat plays a crucial role in postpartum weight loss. We’ll explore the best foods to eat, nutrients to focus on, and dietary habits to adopt.
2. Exercise: Physical activity is essential for losing baby fat and regaining strength. We’ll discuss safe and effective exercises for new mothers.
3. Sleep: Proper rest is often overlooked but is vital for weight loss and overall health. We’ll look at ways to maximize your sleep despite the demands of new motherhood.
4. Breastfeeding: If you’re able to breastfeed, it can be a powerful tool for losing baby fat. We’ll explain how breastfeeding affects weight loss and how to support your body during this process.

By addressing each of these areas, you’ll create a holistic approach to losing baby fat that’s both effective and sustainable.

Remember, every woman’s postpartum journey is unique, so be patient with yourself and focus on overall health rather than quick fixes.

Let’s dive into each of these areas in detail:

Nutrition: The Foundation of Postpartum Weight Loss

Proper nutrition is crucial for losing baby fat and maintaining overall health.

Here are the key principles to focus on:

1. Prioritize Nutrient-Dense Foods
   • Emphasize whole, unprocessed foods rich in vitamins and minerals
   • Include a variety of colorful fruits and vegetables in your diet
2. Essential Nutrients for Postpartum Health
   • Omega-3 fats: Found in salmon and other fatty fish
   • Protein: Chicken, lamb, beef, tofu, and legumes
   • Fiber: Fresh fruits, vegetables (especially leafy greens), and whole grains like oats
   • Iron: Spinach, legumes, and lean red meat
   • Folate: Leafy greens, citrus fruits, and legumes
   • Calcium: Dairy products, leafy greens, and fortified plant-based milk
3. Hydration is Key
   • Aim for at least 8 glasses of water per day
   • Increase intake if breastfeeding
4. Smart Eating Habits
   • Avoid liquid calories from soda, juice, and alcohol
   • Keep junk food out of sight to reduce temptation
   • Incorporate healthy snacks like nuts and seeds (chia, flax) for added nutrition

By focusing on these nutritional strategies, you’ll provide your body with the fuel it needs to lose baby fat effectively while supporting your overall health and recovery.

Remember, consistency is key – make these habits part of your daily routine for the best results.

Breastfeeding: A Natural Aid in Losing Baby Fat

Breastfeeding can be a powerful ally in your efforts to lose baby fat. Here’s how it can help and what you need to know:

1. The Weight Loss Benefits of Breastfeeding
   • Breastfeeding is an energy-demanding activity
   • It can help burn an additional 300-500 calories per day
   • This natural calorie burn can contribute to gradual, healthy weight loss
2. Breastfeeding Best Practices:
   • a. Nurse or Pump Regularly
     • Aim to nurse or pump every 3 hours
   • • This helps maintain your milk supply and maximizes calorie burn
     b. Stay Well-Hydrated
     • Drink plenty of water throughout the day
   • • Adequate hydration is crucial for milk production and overall health
     c. Increase Calorie Intake Wisely
     • Consume an additional 300-500 calories per day while breastfeeding
     • Focus on nutrient-dense foods to support your health and milk production
3. Foods that Support Milk Supply:
   • Water (stay hydrated!)
   • Leafy greens and other vegetables
   • Oats (high in fiber)
   • Protein-rich foods
4. Consider Using a Breast Pump
   • A pump can help maintain a consistent feeding schedule
   • It allows for more flexibility in your daily routine

Remember, while breastfeeding can aid in weight loss, it’s important not to restrict calories too much, as this can affect your milk supply.

Focus on eating a balanced, nutritious diet and losing weight gradually.

Also, keep in mind that breastfeeding may not be possible or the best choice for every mother.

If you’re unable to breastfeed or choose not to, you can still lose baby fat effectively by focusing on nutrition, exercise, and sleep.

Sleep: The overlooked Key to Postpartum Weight Loss

While often challenging for new mothers, quality sleep plays a crucial role in losing baby fat and maintaining overall health.

Here’s why sleep matters and how to improve it:

1. The Importance of Sleep for Weight Loss
   • Lack of sleep can increase the risk of weight gain
   • Sleep deprivation leads to higher stress levels and water retention
   • Adequate sleep helps regulate hormones that control appetite and metabolism
2. Strategies for Improving Sleep:
   • a. Sync with Your Baby’s Schedule
     • Try to nap when your baby naps
   • • This helps you accumulate more total sleep time throughout the day
     b. Ask for Help
     • Don’t hesitate to request assistance from partners, family, or friends
   • • Delegate some tasks to free up time for rest
     c. Create a Sleep-Friendly Environment
     • Keep your bedroom dark, quiet, and cool
   • • Use white noise or blackout curtains if needed
     d. Establish a Relaxing Bedtime Routine
     • Try activities like reading, gentle stretching, or meditation before bed
   • • Avoid screens at least an hour before sleep
     e. Exercise Regularly
     • Physical activity during the day can improve sleep quality at night
     • However, avoid vigorous exercise close to bedtime
3. Be Patient and Flexible
   • Understand that perfect sleep may not be possible in the early postpartum period
   • Focus on getting the best quality sleep you can, even if it’s in shorter segments

Remember, while it may be challenging, prioritizing sleep is a crucial component of your postpartum weight loss journey.

Good sleep habits will not only help you lose baby fat but also provide you with the energy you need to care for your newborn and yourself.

Which brings us to the last point.

How should you exercise?

Exercise: Rebuilding Strength and Burning Fat Safely

Get Medical Clearance

Obtain your doctor’s approval before starting any postpartum exercise routine.

Start Slowly and Progress Gradually

Begin with light exercises and gradually increase intensity.

Listen to your body and avoid overexertion.

Focus on These Key Exercises:

Walking

Start as soon as possible (with doctor’s approval).

Begin with short walks and gradually increase distance and pace.

Yoga

Excellent for stress relief and flexibility.

Look for postpartum specific yoga classes or videos.

Strength Training

Key Exercises to include in your program:

Squats

I have written a lot about how to do it correctly and even developed a postpartum squat challenge for you to perform.

Check out my post on:

• When Can I Squat Postpartum,
• Easy Leg Exercises For Pregnant Women
• How to Get Your Bum Back Postpartum

Push ups (with modifications if needed)

Push ups are another great strength exercise that you can do.

It strengthens the muscles of the chest, shoulders, and arms. Here’s one modification of the traditional push up.

If you developed flabby arms while pregnant, you could check out my posts on:

• How to Get Rid of Bat Wings
• 9 Amazing Exercises to Get Rid of Arm Pit Fat
• 15 Back Fat Exercises That Can Be Performed At Home

Rows (with resistance bands)

The third exercise is the row. There are many ways to do this exercise, but I recommend you do it with external resistance.

The easiest way is to buy a resistance band. They are affordable, portable and versatile!

Get this set of bands from Amazon.

Here’s how the exercise looks.

Core Exercises

Make sure to use proper postpartum techniques.

Start with gentle exercises and progress as you regain strength.

I have an entire post on how to train your core postpartum.

But don’t forget, core exercises alone won’t help you lose belly fat.

Your nutrition is far more important!

Cardio Considerations

Optional, but not as effective as strength training for fat loss

Start with low-impact options if you choose to include cardio

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Remember, consistency is key.

Aim for regular, moderate exercise rather than infrequent, intense workouts.

Even short 10-15 minute sessions can be beneficial.

As you progress, you can increase the duration and intensity of your workouts.

Does postpartum belly binding work?

For fat loss, no. Using binders or wraps will not help you lose belly fat. In order to lose belly fat, you must improve your nutrition, get quality sleep, and lower your stress levels.

To learn more about postpartum belly binding check out Waist Training After Pregnancy.

If you follow the advice in this article, you will be on the right track.

What About Cardio For Fat Loss?

Cardio is another way that you can exercise to get rid of baby fat. 

I have written an entire post on running postpartum and how to get started.

Personally, I am not a fan of cardio as it doesn’t burn as many calories as you might think. It also doesn’t help you build or develop any muscle.

Instead, I recommend you walk, do some yoga, and strength train.

Final Thoughts

Getting rid of your baby fat isn’t easy.

But here are four strategies that can help you get started.

Don’t jump right to exercising.

Always begin by addressing your nutrition, your self-care, and then exercise.

And don’t forget, breastfeeding can go a long way.

Good luck.

How much baby fat do you want to lose?

Which of these strategies do you need to improve the most?

Comment below and let me know!

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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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