Rediscovering Strength: My Postpartum Weight Loss Story
Disclaimer: The information provided in this post is based on my postpartum fitness journey and is for informational purposes only. Every postpartum recovery is unique, and individual health conditions may vary. Before starting any new exercise program, fitness routine, or dietary changes, please consult with your doctor or healthcare provider to ensure it is safe for you. Listen to your body, prioritize recovery, and make choices that align with your health needs.
Bringing Strength Through the Stages
Bringing a child into the world is one of the most incredible and life-changing experiences, but the postpartum period comes with physical and emotional challenges. My postpartum weight loss journey has been slow and steady, teaching me patience, resilience, and the importance of strength over aesthetics.
Beyond the physical aspects, I had to navigate breastfeeding, time management, and shifting expectations. I quickly learned that postpartum weight loss isn’t linear, and sometimes, the best thing I could do was give myself grace and adjust my mindset.
This is how I found strength—physically, mentally, and emotionally—through each stage of my journey.
Stage One: Easing into Movement
After giving birth, I knew I had to wait for my doctor’s clearance before beginning any form of exercise. Once I got the green light, I started slowly. My body was still dealing with postpartum swelling and fatigue, so I focused on minimal, low-risk workouts.
Walking became my best friend. Whether on the treadmill or strolling with my baby, my goal was to stay active while allowing my body the time it needed to heal.
During this phase, I discovered Grow with Jo’s workouts, which made exercising a little more fun and motivational since her target audience is postpartum moms. I set a daily goal of 10,000 steps, ensuring I was moving enough without overexerting myself. At this stage, my priority wasn’t weight loss—it was simply regaining a routine.
How I Felt at This Stage
At first, I woke up exhausted every morning, juggling breastfeeding, working, and cooking. I started drinking a can of Celsius daily for an extra kick of energy, but as the days went on, I noticed the bags under my eyes growing darker.
This physical change solidified my starting point and showed me what I needed to work on. My new goal was to increase my energy naturally and eliminate Celsius and coffee altogether.
Making Time for Exercise as a New Mom
Since I was working full-time, I had to be strategic about fitting workouts into my schedule. My husband stayed home with our son then, so I’d wake up at 5 a.m. to exercise before getting ready for work.
Although my workplace had a gym, the hassle of hauling my workout bag, work clothes, and lunch from the parking lot to the office made it stressful. Instead, I used the gym in my apartment complex, which made consistency much easier.
Stage Two: Building Strength and Endurance
By nine months postpartum, I felt ready to challenge myself more. My body had regained strength, and I wanted to push myself further. That’s when I started Heather Robertson’s HR 12 Week 4.0 program, which reintroduced me to weightlifting.
Strength training became my focus because, after giving birth, I felt weaker than I had ever been. I loved Heather’s workouts because she offers modifications, allowing me to gradually increase intensity.
Tip: Watch the entire workout beforehand to mentally prepare, gather equipment, and assess the required strength level.
Navigating Postpartum Depression
Although I proudly completed the program, I also faced a new challenge: postpartum depression. While fitness was a helpful outlet, I realized that my mental health needed as much attention as my physical well-being.
I began seeing a therapist and doing extensive research to understand what was making me feel down. Eventually, I recognized that I was trying to take on too much—and in the process, I was disregarding what I truly wanted: to be beside my son.
To slow things down while staying active, I turned to Pilates—both at home and in studio reformer classes—to focus on mindfulness and gentle movement. This shift helped me connect with my body in a new way while giving myself the space to heal mentally.
How Breastfeeding Impacted My Fitness & Nutrition
At this stage, breastfeeding still played a massive role in my daily routine. Due to my high milk supply, specific exercises felt uncomfortable, so I adjusted my workouts accordingly.
A common myth is that breastfeeding automatically leads to weight loss, but that wasn’t my experience. Some women shed weight quickly, while others—like me—find their bodies hold onto fat to support milk production.
At first, I felt frustrated, but I reframed my mindset:
Breastfeeding is a blessing, there’s no rush to “bounce back,” and focusing on my health now will set the foundation for my future fitness.
Instead of focusing on weight loss, I made sure my nutrition supported my milk supply by incorporating:
- Lactation brownies from Milky Mama
- Nutrient-dense snacks
- Home-cooked meals with balanced nutrition
Accepting My Body & Adjusting My Wardrobe
Since my body wasn’t bouncing back overnight, I had to buy more oversized clothes, which was initially discouraging. Instead of feeling defeated, I chose to embrace it, reminding myself that this was temporary.
Shopping at Goodwill allowed me to find comfortable, affordable clothing that fit without breaking the bank. It was my way of accepting where I was while also preparing for where I was going.
Stage Three: Pushing Limits and Finding Balance
Once circumstances led me to become a stay-at-home mom, I returned to sustainable movement—mostly walking.
In November 2024, I committed to a 30-day challenge, ensuring I reached 10,000 steps daily. Completing this goal was a huge victory, proving that consistency matters more than intensity.
Feeling stronger, I transitioned to Caroline Girvan’s Epic Endgame workouts, which pushed my limits in ways I never imagined.
How I Felt at This Stage
At this point, I noticed that my weight fluctuated. Some days, I was 10 lbs. lighter; others, I was 10 lbs. heavier. But my biggest win? The strength I’ve gained.
Caroline’s workouts heavily focus on leg strength, which was initially challenging. But as the weeks progressed, I noticed a vast improvement in my knee strength.
Best of all, as my son grew, I no longer ran out of breath from carrying him or playing. The clothes I bought at Goodwill, which once fit snugly, are now loose, proving my progress beyond the scale.
Workout Summary & Recommendations
If you’re postpartum and wondering which workouts to do based on your time and fitness level, here’s a breakdown:
| Time Available | Workout Recommendation | Best For |
|---|---|---|
| 10 – 15 Min | Quick bodyweight exercises (squats, lunges, core work) | Busy moms needing short, effective workouts |
| 20 – 30 Min | Walking + light dumbbells (Grow with Jo, Pilates) | Low-impact movement & gradual strength building |
| 45-60 min | Structured strength training (Heather Robertson, Caroline Girvan) | Those ready for weightlifting & endurance training |
Recommended YouTube Channels for Postpartum Workouts
- Grow with Jo – Fun, beginner-friendly cardio & walking workouts
- Heather Robertson – Strength training with modifications
- Caroline Girvan – Advanced strength & endurance workouts
- Pregnancy and Postpartum TV – Specialized postpartum recovery & core rehab
Remember, consistency matters more than duration. Even small efforts add up over time!
A Journey of Strength, Not Perfection
Despite dealing with low progesterone levels from breastfeeding, I’ve lost 32 lbs. since giving birth.
Whenever I feel like quitting mid-workout, I remind myself:
“Pain is weakness leaving the body.”
I’m not in a rush. I have the rest of my life to become stronger—for myself, my son, and my health.
Where I Am Now & What’s Next
As I continue my postpartum fitness journey, my focus is shifting toward leaning out and refining my diet. While I’ve made significant progress in rebuilding my strength, I want to take it further by dialing in my nutrition and making healthier, more mindful food choices.
Additionally, as my son approaches age 2, I’m preparing for the end of our breastfeeding journey. This transition will not only bring a new phase of motherhood but may also impact my fitness and energy levels, so I’m focusing on staying adaptable.
For my next challenge, I plan to complete another program from Caroline Girvan, as I’ve seen the most significant changes in this last stage. Her workouts have helped me build strength, and I’m excited to push myself further.
This journey is far from over, but I’m embracing each step with patience, intention, and a commitment to long-term health.
Final Thoughts
Postpartum fitness is a journey, not a race. Every small step counts whether you’re walking, lifting, or just trying to move more.
Give yourself grace and keep moving forward.
What’s been your biggest postpartum challenge? Let’s chat in the comments!
FAQs About Postpartum Weight Loss
How long does it take to lose postpartum weight?
There’s no universal timeline—everybody is different. Some women lose weight quickly, while others hold onto weight due to hormonal changes, breastfeeding, or lifestyle factors. The key is to focus on feeling strong and healthy rather than rushing the process.
What is the best type of exercise for postpartum moms?
The best workouts are the ones that feel sustainable and enjoyable. Many new moms start with walking, which is Low-impact and easy to fit into a busy schedule. Bodyweight exercises: Build strength without requiring a gym. Pilates or yoga helps with core strength and flexibility after birth.
Does breastfeeding help with weight loss?
For some women, yes—breastfeeding burns calories. However, others hold onto fat stores to maintain milk production. Hormones play a huge role, and every mom’s experience is different.
How can I make time for workouts as a new mom?
Start small—even 10-15 minutes a day counts! Use nap times or early mornings for workouts. Incorporate movement into daily life—walks with the stroller, at-home workouts, or baby-wearing workouts.
How do I stay motivated when progress feels slow?
Focus on non-scale victories—strength, endurance, energy levels. Remember why you started—for your health, confidence, and overall well-being. Give yourself grace—progress isn’t always linear, and that’s okay.
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