Healthy Ways To Drop the ‘Baby’ Weight Following Pregnancy (PS: Happy Mother’s Day)

By: Joe Martinez, RPh, PDE, PPC, Founder and CCO, HMS

Contributor: Stephanie Wu

I’ve heard that motherhood is the best and the hardest job of any.  At least that’s what my beautiful wife and the mother of our three sons has told me.   

I have also been told by the mothers I know that shedding pregnancy weight is one of the challenges that come along with motherhood just after giving birth.

In fact, did you know that weight gain during pregnancy averages between 25-35 pounds?

Well, once the pregnancy is over, many moms want to start dieting in order to find their way back to pre-pregnancy weights. How do you do this in a healthy way?

Here are several suggestions that may help.

First and foremost HYDRATE!

Nursing moms  should drink 10-15 glasses of liquid to quench thirst and produce enough breast milk.

Breastfeeding with its many health benefits, also burns calories of about 380-600 which can aid in losing weight.

Moms who are bottle feeding should drink six to 10 glasses of liquid a day. Water is best.

Next what and how much to eat?

An anti-inflammatory diet is recommended as it may be helpful in reducing discomfort and supporting overall postpartum recovery.

It does so by helping to stop the release of proinflammatory cytokines–the molecules that are involved in inflammation in your body.

Some anti-inflammatory foods to consider in your diet include:

  • Fresh, colorful vegetables
  • Fruits and berries
  • Iron-rich proteins: beef, buffalo, lamb, bison
  • Healthy fats: coconut oil, avocado oil, extra-virgin olive oil
  • Low-mercury fish like salmon
  • Grains: rice, millet, quinoa, oats
  • Probiotic-rich foods: yogurt, kimchi, kefir, sauerkraut


Note: If you are breastfeeding, eating an additional 500 calories a day is necessary for your milk supply.



Exercising during pregnancy may seem like the last thing you would want to do.  Many women are also concerned that exercise will put them at risk for having complications including miscarriages.

However, exercising during pregnancy has many benefits including a potentially easier labor and delivery.  It also helps to lower your risk of type 2 diabetes and boost your immune system.

Exercise keeps you from gaining unnecessary weight during pregnancy which, in turn, also helps you to get your body back to normal after pregnancy.  As always, this should be done under the guidance and direction of your healthcare professional.



Finally, be patient with yourself. As one friend of mine, who has three children always tells me – Joe, it takes 9 months to make them and 9 months to get over them. Maybe yes, maybe no – but good food for thought.



Another thing I hear moms tell me is that with a new arrival, they just don’t have the energy to cook and what they would give to have healthy meals just instantly appear.

Well, HAPPY MOTHER’S DAY to all the moms out there, with newborns or older ones, who want to eat and feed their family’s healthy but could use a little help to do so.

From us at Healthy Meals Supreme – to you – the availability of freshly prepared, healthy meals delivered to your doorstep so you can save time, eat delicious and feel better!

Here are a few of my favorites:

Always check with your doctor or healthcare professional before making any changes to your diet or exercise routine.

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