Losing pregnancy weight often feels like an uphill battle for new mothers, but experts say it doesn’t have to be. A Chennai-based gynaecologist, Dr. Santoshi Nandigam, is shedding light on how new moms can approach weight loss after childbirth with simple, realistic lifestyle changes instead of extreme diets or punishing workouts.

During pregnancy, weight gain is natural and essential, fuelled by the baby’s growth, fluid retention, hormonal changes, and the common practice of “eating for two.” But as Dr. Nandigam explains, some of this weight begins to disappear almost immediately after delivery.

“Many new moms worry about ‘baby weight,’ but here’s the truth—your body naturally sheds quite a lot the moment your baby is born,” she wrote in an Instagram post on August 29.

According to her, mothers typically lose between 5 to 7 kilograms right after delivery. This instant drop is due to the expulsion of the baby, placenta, amniotic fluid, and natural fluid shifts. She broke down the numbers: the baby weighs about 3 to 3.5 kilograms, the placenta about 500 to 700 grams, amniotic fluid roughly 900 grams, and blood and fluid shifts add up to another 1.5 to 2.5 kilograms.

While this immediate weight loss is encouraging, Dr. Nandigam stresses that sustainable weight management after pregnancy requires a patient, gradual approach. She listed five realistic tips that can help mothers shed weight without jeopardising health or recovery.

1. Prioritise protein and whole foods
A balanced diet is essential, with every meal built around proteins, vegetables, and fibre. She recommends plant-based options like lentils, paneer, Greek yoghurt, quinoa, and soy (10–15 grams of protein per serving). For non-vegetarians, lean meats, eggs, and fish—preferably organic—are healthy picks.

2. Hydrate smartly
Water plays a vital role in metabolism, milk supply, and curbing unnecessary snacking. To aid digestion and metabolism, Dr. Nandigam suggests drinking cumin, fennel, and carom (ajwain) infused water—boiled for five minutes and sipped throughout the day.

3. Move your body daily
Exercise after childbirth should be gradual. Light walking, yoga, or strength training can help, but mothers should wait at least six weeks and consult their gynaecologist before starting. The focus, she says, should be on consistency rather than intensity.

4. Sleep and stress management
Though difficult with a newborn, prioritising rest is vital. Even short naps regulate fat-storage hormones. Stress management techniques such as mindfulness and journaling also help. “Even writing simple feelings like ‘I’m tired’ can bring clarity,” Dr. Nandigam advises.

5. Seek support
Finally, mothers are encouraged to work with professionals—a gynaecologist, nutritionist, or trainer—who understand postpartum needs. Having expert guidance can make the journey less overwhelming.

Dr. Nandigam emphasised that the cultural pressure of “bouncing back” quickly after childbirth is misplaced. Instead, she advocates for building confidence, strength, and long-term health. “It’s not about rushing into your old body—it’s about embracing this one with care,” she noted.

For new mothers eager to regain energy and shed a few kilos, these realistic steps offer a roadmap—one built on patience, not pressure.