Postpartum Workout And Nutrition Tips

Congratulations! You’ve just given birth and now you really know how miraculous your body is. You may be eager to get back to your regular fitness routine, but you need to give your body time to heal. First and foremost, every pregnancy and birth is different, so you must follow your physician’s advice. If you have the go-ahead, consider the postpartum workout and nutrition tips below.

How Soon Postpartum Can I Exercise?

How Soon Postpartum Can I Exercise?


Even after a cesarean, you’ll be asked to begin walking after you’ve had a bit of time to rest. However, most physicians suggest that you wait for at least 6 to 8 weeks before returning to strenuous physical activity. In the meantime, you can take strolls with your new baby and perform assigned exercises and stretches. Assigned exercises and stretches are designed to be gentle and restorative. These often include Kegels, abdominal exercises, and pelvic-floor strengthening.

Depending on your healing process, your physician may suggest low-impact exercises at the 6 to 8 week point. This might include:

  • Walking
  • Swimming
  • Yoga
  • Pilates
  • Cycling

As frustrating as it may be, don’t rush it. You have a little one to care for!

Is It Ok To Do Squats Postpartum?

Is It Ok To Do Squats Postpartum?

Again, follow your physician’s advice, but squats are typically okay to do at the 6 to 8 week point. Postpartum or not, squats are a powerful exercise. They hyper-target your quads, hamstrings, and glutes. While your core is not a primary muscle group, squats work your abs too.

Take it slow, as you have a new body. Don’t expect to have the same strength and endurance as you did pre-pregnancy. Focus on form and start with as few as 10 reps at a time. Spread them out throughout the day.

In addition to squats, mix in a few lunges.

What Is The Best Postpartum Workout for Beginners?

What Is The Best Postpartum Workout for Beginners?

As always, the best workout is the one you enjoy most. But with a new baby at home, you’ll likely need to do at least some of your workouts there. Don’t underestimate the physical benefits of a brisk walk. When you’re ready for more, prioritize workouts for new moms. YouTube has plenty of options to choose from, but also mix in live and live-streamed workouts.

This includes:

  • Postpartum workout videos
  • Postpartum yoga workout
  • Condition-specific workouts
  • Micro-workouts
  • Gradually heading back to the gym or fitness studio
  • Sign up for a mommy and me swim class

The workout video below is ideal for diastasis recti.



Should I Try A Postpartum Weight-Loss Program?

Should I Try A Postpartum Weight-Loss Program?

If the program is physician or nutritionist-approved for postpartum weight loss, yes. However, you must not go on a fad diet of any kind if you’re breastfeeding. While breastfeeding, your nutritional needs will be the same as your suggested pregnancy diet, but without the quirky food cravings!

Breastfeeding means that you’re eating for two, so your caloric intake is higher. However, the process of producing milk burns a ton of calories. Studies show that moms who breastfeed lose weight faster.

If you aren’t breastfeeding, keep your diet as clean and filled with healthy whole foods as possible. You’ll need a lot of energy as a new parent, especially with your erratic sleep schedule. If you can, nap when baby naps.

Stock your kitchen with plenty of pre-made meals, cook in bulk, and keep fresh ingredients on hand so you won’t be tempted to comfort eat while half-asleep. This can include ordering in from delis, grocery stores, and restaurants that have healthy food options.

What Is a Good Diet For Postpartum Weight Loss?

What Is a Good Diet For Postpartum Weight Loss?

Focus on nutrition, not dieting. When it comes to caloric intake, breastfeeding moms need to maintain approximately 2,300 to 2,500 calories per day. Here are a few other tips:

  • Breastfeeding moms need about 3 liters of water per day, plus hydrating foods and fluids. This includes fruits, veggies, fresh smoothies, broth, and soup.
  • Continue taking your prenatal vitamins or your physician-suggested postnatal supplements.
  • Keep your caffeine under control, which can be tricky when you’re sleep-deprived. Stay at a maximum of 1 to 2 cups of coffee or tea a day so you don’t transfer caffeine to your baby through your breastmilk.
  • Keep sugar, sodium, saturated fats, fried foods, fast food, and desserts to a minimum.
  • Eat a diet rich in whole foods, with a balanced mix of protein, produce, fiber-rich carbs, and healthy fats such as nuts, seeds, and avocados.
  • Avoid high-mercury seafood or shop for farm-raised seafood that’s sure to be mercury-free.

Scroll to the bottom of this post for a physician-approved postpartum weekly nutrition program.

How Long Will It Take To Lose My Baby Weight?

How Long Will It Take To Lose My Baby Weight?

Even with a regular postpartum workout and nutrition plan, losing your baby weight will take time. Don’t compare your body or your weight loss to anyone else’s, especially not celebrities. Most celebrities have full-time child care, a chef, and a personal trainer. There’s no shame in any of these things; it just points out that the odds are in their favor. So, focus on how you feel and take things one day at a time.

For a ballpark range, it takes most women 6 to 12 months to lose their baby weight. It takes some women significantly longer, and that’s okay too.

Regardless of the number on the scale, your body will change after having a baby. For example, you may have a belly pouch even after you tone up – especially after you’ve had more than one baby. And as every breastfeeding mom will tell you, your breasts will never be quite the same. Again, this is okay. You brought the miracle of life into the world, so love your body in every stage and every season!

Can I Take CBD While Breastfeeding?

  • Holmes Organics does not provide medical advice. All breastfeeding moms and moms-to-be must consult their physician regarding all nutritional supplements.*

Just like the foods and beverages you consume, anything present in your bloodstream is present in your breastmilk. The American Academy of Pediatrics (AAP) and the American College of Obstetricians and Gynecologists (ACOG) recommend physicians counsel moms to abstain from all cannabis products, including CBD, if they wish to breastfeed.

If you are experiencing postpartum anxiety or depression, discuss your options with your physician.

Once you have given birth and completed breastfeeding, we invite you to browse the Holmes Organics CBD Product Line!

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