Slimming After Birth: 6 Myths About Postpartum Weight Loss You Shouldn’t Believe

curved line
myths about postpartum weight loss

Table of Contents

One of the biggest misconceptions about postpartum weight loss is the idea that it should happen rapidly and effortlessly. Many people believe that new moms should be able to “bounce back” to their pre-pregnancy weight and body shape soon after giving birth. This misconception can lead to unrealistic expectations and unnecessary pressure on new moms, causing frustration and disappointment.

Fads and fake news

These false beliefs come from various sources, including bad information passed down through generations, unrealistic expectations in movies and TV, and the pressure to conform to certain beauty standards we deal with before and during motherhood. In today’s culture, there is a strong emphasis on celebrities who seemingly lose their pregnancy weight quickly and effortlessly, often within a short period of time. These stories can easily make new moms feel like they are not doing enough if they don’t achieve similar results.

Quick-fix diets, fad weight loss programs, and misleading marketing tactics can contribute to the misconception that losing weight after having a baby should be quick and easy. These messages often ignore the fact that each woman’s postpartum journey is unique, and factors such as hormonal changes, sleep deprivation, and the demands of caring for a newborn all make weight loss even more challenging.

Comparing yourself to celebrities or other women who seem to have effortlessly lost weight after giving birth is neither fair nor productive. Remember that their experiences are not representative of the diverse range of postpartum journeys. Each woman’s body is unique, and the rate at which you do or don’t lose weight will depend on various factors, including genetics, lifestyle, and individual circumstances.

Here are 6 of the most common myths about postpartum weight loss:

  1. Breastfeeding guarantees rapid weight loss: While breastfeeding can contribute to calorie burning and help with postpartum weight loss for some women, it is not a guaranteed method. The extent of weight loss varies among individuals, and factors such as genetics, diet, and overall lifestyle also play a role.
  2. You need to go on a strict diet to lose weight after pregnancy: Extreme diets or restrictive eating plans are not recommended during the postpartum period. Instead of focusing on deprivation, it’s important to nourish your body with balanced meals that provide the necessary nutrients for recovery and (if you choose to) breastfeeding. Learn more about nutrition and postpartum weight loss. 
  3. You must intensify exercise to lose weight quickly: Rest and recovery are crucial after childbirth, and pushing yourself too hard too soon can hinder your healing process. While exercise is beneficial, finding a balance between movement and rest is really important. Learn more about safely increasing the intensity of your postpartum workouts.
  4. All the weight gained during pregnancy is fat that needs to be lost: Pregnancy weight includes not only fat but also the weight of the baby, amniotic fluid, placenta, and increased blood volume. Additionally, your body retains extra water to support breastfeeding. It takes time for your body to naturally shed these components, so focusing solely on fat loss may not reflect your true progress.
  5. Spot reduction exercises will help you lose weight in specific areas: Targeting specific body areas for weight loss, such as the belly or thighs, through spot reduction exercises is a myth. Fat loss occurs throughout the body as a whole, and a comprehensive approach that includes full-body exercises, strength training, and cardiovascular activities will be more effective for overall weight loss and toning.
  6. You should aim to lose all the baby weight quickly or you’ll be stuck with it: The timeline for losing baby weight varies for each person. Rather, try and set realistic expectations and focus on gradual, sustainable weight loss rather than rushing to shed the pounds. Rapid weight loss can often come from unhealthy or unsustainable systems, which is not great to play around with, especially in postpartum.

Hormones, exercise, and more

It’s also important to understand that your hormonal balance plays a significant role in postpartum weight loss. Hormonal changes during and after pregnancy can impact your metabolism, hunger levels, and energy regulation. Instead of fighting against your body, embrace the changes and work with your hormones by engaging in activities that support overall well-being and a healthy lifestyle.

Incorporating exercise into your postpartum routine can be empowering and uplifting. It not only supports your physical health but also positively influences hormonal changes, mood, energy levels, and weight management. As you embark on your postpartum fitness journey, remember to be patient and kind to yourself. Listen to your body, embrace the healing power of movement, and celebrate each step forward on your path to postpartum well-being.

It’s a marathon, but still not a race.

The truth is, postpartum weight loss is not a race or a competition. It’s about embracing your body’s natural healing process and finding a sustainable way to feel healthy and strong for you and your baby. Your focus should shift from a fixation on numbers on a scale to nurturing your body with nourishing foods, engaging in joyful movement, and most importantly — maintaining functional movement.

Postpartum weight loss is a gradual process that requires patience. Unfortunately, misinformation and the psychic damage it can cause can set anyone back on their journey to feeling fit and well in postpartum. 

Want to get expert-led postpartum fitness advice as well as joining a supportive community of moms like you? Join the MUTU community!

Emily Flynn
Emily Flynn
Emily Flynn is a birth and postpartum doula, author, and researcher based in California, USA. She writes about reproductive technologies, maternal mental health, infant sleep, and postpartum fitness. You can find her writing through MUTU System and her substack, Doula Thinking.

Table of Contents

Life-Changing Results for Moms

  • Approved as safe and effective in Clinical trials
  • Evidence based solution for fat loss, diastasis recti and pelvic floor
  • Stream Pre and Postpartum workouts on-demand from any device
  • Inclusive, expert-led support community
  • Track your step by step progress in the MUTU Hub

Leave a comment

Your email address will not be published. Required fields are marked *

Related Articles

Postpartum Weight Loss 101: How To Lose Weight Healthily After A Baby

Read More

Postpartum diet for weight loss: Sustainable and Healthy Nutritional Advice for Mothers

Read More

Weight loss after a c-section: What’s normal and is there anything I can do?

Read More

New Moms Working Out: Benefits of Postpartum Exercise

Read More

Bloating, Gut Health, and Diastasis Recti 

Read More

Margarita's story about core strength and weight loss

Read More

Explore similar articles

Our Review Process

Where you see the Medically Reviewed link, our MUTU editorial content has been checked by one of our qualified medical ambassadors for accuracy.


For the next 24 hours, we are running our biggest sale of the year