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The arrival of a newborn is an exciting time, but for many women it also brings questions about how and when to lose pregnancy weight. While it’s natural to want to return to your pre-pregnancy body, everyone’s journey looks different, and there are plenty of ways to find a weight loss strategy that is both healthy and effective for you.

Most women will see a 10-to-15-pound weight change right after giving birth. However, for the first six weeks after pregnancy, women should prioritize recovery and allow their body time to rest. Jumping into a diet or exercise routine too soon can delay recovery. Most women gradually lose pregnancy weight within six to 12 months, though the timeline varies based on a number of individual factors.

After pregnancy, women go through major hormonal changes. Having a newborn is a stressor on the body which can lead to higher levels of cortisol, the body’s “stress hormone.” This can increase appetite. Additionally, leptin, another hormone that helps regulate appetite, can be affected by pregnancy as well. Some women develop leptin resistance during pregnancy, making it difficult for them to feel full and control cravings. Prioritizing sleep, reducing processed foods, managing stress and incorporating gentle movement into your daily routine can help rebalance leptin levels and support healthy weight loss after pregnancy.

Breastfeeding is another major factor in post-birth weight loss. Breastfeeding burns extra calories — normally between 300 and 500 calories per day — which contributes to increased hunger. Overeating or having an unbalanced diet while breastfeeding can counteract any benefits.

Eating habits are an important part of maintaining a balanced diet after pregnancy. Make sure you are consuming and replenishing essential nutrients, and avoid “crash diets” that provide temporary results. Instead, prioritize whole foods, lean proteins, healthy fats and fiber-rich fruits and vegetables. While it can be hard to monitor your own needs with a newborn, it is crucial to make time to eat regularly, and avoid skipping meals to nourish your body, support energy levels and prevent your metabolism from slowing.

Once cleared by your healthcare provider, it is recommended to ease into exercise. Start with light activities such as walking or gentle stretching. Make sure your exercise is consistent, even if that means only exercising for small amounts of time during your weekly routine. Remember, your body is not the same as it was pre-pregnancy, so you shouldn’t jump into a rigorous exercise routine. If you had a cesarean delivery or complications, your timeline for resuming exercise may look different. Listen to your body and physician, and gradually increase the duration and intensity of your workouts over time.

Sleep is also a critical component in weight loss and your body’s overall function. Try to get sleep whenever possible — such as taking a short nap when possible — and don’t ignore feelings of sleep deprivation. They say it takes a village, so don’t be afraid to tap your support system for help when needed.

Losing weight after pregnancy is a normal goal of many women, and it doesn’t have to be a daunting process. There are several habits women can take up to help the weight loss process, and returning to a healthy weight will improve your health overall. If you are having issues with post-pregnancy weight loss, you can always consult your healthcare provider or a weight loss specialist for individualized guidance. The most important thing to remember is that weight loss is a personal journey, and it’s vital to do what is safe and healthy for your body.

Dr. Ginny Barton is an OB-GYN at Vanderbilt Integrated Center for Women’s Health, serving patients in and around Tullahoma.