The journey into motherhood brings huge joy. It also brings major changes to your body, routine, and emotions. Magazines may show “bounce back” stories only weeks after birth. In reality, most women have a very different experience.
If you are looking at your postpartum body with mixed feelings, you are not alone. Many new mothers feel the same way.
What Is Really Happening to Your Body?
Your body has just completed an extraordinary task. Over nine months, it grew, protected, and nourished your baby. It is normal that this does not reverse overnight.
Immediately after birth, many women lose around 6–7 kg from the baby, placenta, and amniotic fluid. The remaining weight, often another 4–6 kg, relates to:
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increased blood volume
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breast tissue
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a larger uterus
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fat stores that support pregnancy and breastfeeding
These changes are part of the normal recovery process.
Lisa, a mother of two from Manchester, explains:
“I expected the weight to fall off while breastfeeding, but that wasn’t my experience. Realising my body was still working hard to feed my baby helped me be kinder to myself.”
Factors That Affect Postpartum Weight
Several physical and emotional factors influence weight management after birth. Understanding them can make the process feel less confusing.
Hormonal Changes
Your hormones do not instantly return to pre-pregnancy levels. Prolactin (which supports milk production) stays high, while oestrogen and progesterone fluctuate. These shifts can affect appetite, metabolism, and how your body stores fat.
Some women also develop thyroid problems after pregnancy. This can influence energy levels and weight. If you feel unusually tired, low, or notice sudden weight changes, speak to your GP or healthcare professional.
Sleep Deprivation
Broken sleep is a normal part of caring for a newborn. However, lack of sleep can disrupt the hormones that manage hunger and fullness. You may find yourself craving quick, sugary snacks for energy. This is understandable, but it can make healthy choices more difficult.
Mental Wellbeing
The emotional adjustment to motherhood can be intense. Mood swings, anxiety, or postnatal depression may change your relationship with food and self-care. If you feel persistently low, overwhelmed, or unlike yourself, it is important to seek support from your GP, midwife, or health visitor.
Breastfeeding
Breastfeeding uses extra energy, and many women need around 400–500 additional kilocalories per day. However, its effect on weight is different for everyone. Some women lose weight; others find that their body holds on to extra stores until they stop breastfeeding. Both patterns are normal.
Building Gentle, Sustainable Habits
Postpartum health is not about a strict diet or a rapid transformation. Instead, it is about small, realistic steps that support recovery.
Focus on Nourishment, Not Restriction
Your body needs good nutrition to heal, look after your baby, and, if you choose, produce breast milk. Try to:
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Include protein at each meal (for example eggs, yogurt, beans, fish, or lean meat) to support tissue repair and help you feel full.
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Choose complex carbohydrates, such as oats, brown rice, wholegrain bread, and sweet potatoes, for more stable energy.
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Add healthy fats, including nuts, seeds, avocados, olive oil, and oily fish, which support hormone balance and brain health.
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Drink plenty of fluids, especially if breastfeeding, as thirst can sometimes feel like hunger.
Sarah, a first-time mother from Edinburgh, found that planning simple food helped:
“Preparing quick snacks during nap time meant I had something nourishing ready. Boiled eggs, chopped veg with hummus, and overnight oats made a big difference.”
Gentle Movement That Respects Your Recovery
Physical activity can improve mood, circulation, and sleep. Even so, your body needs time to heal.
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Wait for medical clearance from your GP or midwife before starting exercise (often around 6–8 weeks after birth, and sometimes longer after a caesarean).
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Begin with short walks, perhaps while pushing a pram.
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Consider postnatal exercise classes that focus on pelvic floor strength and core support.
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Choose movement that feels kind and enjoyable, not punishing.
If you notice pain, heavy bleeding, or a feeling of pressure, stop and seek medical advice.
Working With Your New Routine
Life with a baby is unpredictable. Traditional hour-long workouts may not be realistic. Instead, you might:
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break activity into 5–10 minute “movement snacks” throughout the day
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stretch gently while your baby plays on a mat
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meet a friend for a walk with prams instead of sitting for coffee
Remember, some days simply getting outside for a short walk is a success.
Finding Support During the Postpartum Period
You do not need to manage this stage alone. A strong support network can make recovery easier.
Family and Partner Support
Explain clearly how others can help. For example, you might say, “Could you hold the baby while I have a shower?” or “Can you take over bedtime so I can go for a walk?” Specific requests are often more effective than general ones.
Community Resources
Local mother-and-baby groups, walking clubs, or postnatal exercise classes provide both activity and social connection. Speaking to other new parents can reassure you that your experience is normal.
Professional Guidance
If available, consider speaking with:
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a postnatal physiotherapist about safe return to exercise, pelvic floor support, or abdominal separation
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a registered dietitian for personalised nutrition advice
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your GP, midwife, or health visitor if you are worried about your weight, mood, or physical recovery
They can check for underlying issues such as thyroid problems, anaemia, or postnatal depression and suggest appropriate support.
Common Pitfalls to Avoid
Certain messages in society can make postpartum recovery harder. Being aware of them can help you step away from unhelpful pressure.
The “Bounce Back” Myth
Celebrity images often reflect access to extensive childcare, private trainers, and, at times, unsafe practices. Your circumstances are different, and your timeline is unique. Taking longer to feel comfortable in your body does not mean you are doing anything wrong.
Extreme Dieting
Very low-calorie diets can affect milk supply, slow healing, and impact mood. In the months after birth, your body benefits more from steady, balanced eating than from restriction.
Comparing Yourself to Others
Each pregnancy and birth is different. Genetics, previous health, number of children, and daily responsibilities all play a role. Comparison rarely tells the full story.
Emma, a mother of three from Leeds, reflects:
“With my first baby, I started strict dieting early and just felt miserable. With my third, I chose gentle exercise and nourishing food instead. I ended up feeling better in myself, and my body recovered more smoothly.”
Focusing on Health Rather Than Appearance
Ultimately, postpartum wellbeing is about supporting your body through a major life change, not chasing a particular clothing size. It may help to remember that:
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your value does not depend on your weight or shape
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your body has shown remarkable strength and resilience
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the habits you build now can support your health for years to come
This stage can feel demanding, but it is also temporary. By practising self-kindness and choosing sustainable habits, you create a strong foundation for the rest of your motherhood journey.
Important Information and How NewGen Pharmacy Can Help
This article is for general information only. It does not replace medical advice, diagnosis, or treatment from a qualified healthcare professional. Always speak to your GP, midwife, health visitor, or another suitable professional before starting any new diet, exercise plan, or supplement—especially after pregnancy or surgery.
At NewGen Pharmacy, we recognise that new mothers have specific health needs. Our pharmacy team can:
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discuss suitable vitamin or mineral supplements, where appropriate
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provide information about breastfeeding support products
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advise on over-the-counter items that may help with common postnatal concerns, where clinically suitable
We always work within UK pharmacy regulations and will refer you to your GP or another healthcare professional when needed.
If you would like personalised advice, you can contact our pharmacists through our online pharmacy service. Together, we can help you find safe, practical ways to support your wellbeing during the postpartum period.
