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Prevea Health

Weight Loss after Pregnancy


Returning to pre-pregnancy weight is a common concern and goal for women. Combining a healthy diet with exercise will help most women lose weight gradually during the months after delivery.

Focus on losing weight gradually
  • Aim for losing four to five pounds a month, starting one month after delivery
  • Be patient
  • If breastfeeding, consume a minimum of 1,800 calories per day
  • Drink plenty of fluids, especially water

Make exercise a part of daily life
  • Strengthen the pelvic floor and abdominal muscles; reducing the risk of urinary stress incontinence
  • Ask your doctor or nurse about performing kegel exercises
  • Keep your bones strong; tone and shape your body
  • Do weight-bearing exercises like walking or cycling to maintain strong, dense bones
  • If lactating, breastfeed before exercising to minimize discomfort

Eat a well-balanced and nutritious diet
  • Consume 1,200-1,500 milligrams of calcium daily
  • Food sources include low-fat and fat-free dairy products and green, leafy vegetables such as broccoli, kale and salad.
  • Eat 15-18 milligrams of iron daily
  • Food sources with high iron include lean beef, dried fruits, figs, tofu and spinach
  • Take vitamin and mineral supplements, to ensure proper nutrient intake
Before you start a weight-loss regimen or begin taking new supplements, be sure to consult your health care provider.

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