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10 Ways to Lose Your Baby Weight

Written by Stephanie Caray – Stephanie Carey Naturopath

Stephanie Carey is a Naturopath and Nutritionist based on the Central Coast. Her purpose for doing what she does every day is to empower people to take control of their health, and equip them with all the tools they need to make healthy nutritious and lifestyle choices. She has clocked up over 10 years of experience helping people with women’s health, digestive issues and sports nutrition (to name a few), and in this post she shares her 10 ways to lose your baby weight. From my own personal experience attending a consultation with Stephanie, she was extremely thorough, looked at my health very holistically, and I found it a truly eye opening experience. If you’re currently looking for a naturopath or nutritionist to assist the health of you or your family, Stephanie might just be able to help you achieve your goals.

Stephanie Carey Quote

You have just been through one of the biggest adjustments of your life. Sleep, exercise and free time have suddenly disappeared.

Of course, its natural to put on weight after your pregnancy. But, have you found the weight to be creeping on even more so after you have had your baby?

If you are not sure where to start, here are ten ways to gently help shift your baby weight safely.

  1. Get your baby (and yourself) in a routine

Example: start the day with a gentle walk. Healthy breakfast at home. Afternoon shop for fruit/vegie and groceries. I understand that a new baby changes things with feeding and sleeping. However, setting up a routine as a guide will help you stick to healthy habits – making them easier to implement on a daily basis. Once you have your plan and your mindset, weight loss can be possible.

  1. Exercise, exercise, exercise

Yep. You’ve heard it a million times but exercise is crucial for healthy sustainable weight loss. It doesn’t mean you have to join the gym or buy expensive exercise equipment. The Central Coast is home to some of the THE most beautiful beaches – free parking, no crowds and glorious bush walks. Grab your girlfriend, the stroller or baby carrier and get out for a walk. It also helps with energy and mood – so it can help pick you up if you have a tendency towards post natal blues.

  1. Fill ¾ of your plate with vegetables or salad

The average mum is not eating enough vegetables or fruit. Sure, your whole life has changed but it’s a brilliant opportunity to start incorporating healthy eating practices for your growing baby’s health and your own. Do you find your self eating too many unnecessary carbohydrates?

  1. Recognise emotional eating or binge eating

Do you feel like you are eating everything and anything in the house? Becoming a new mum can be a stressful experience for some. You’re on no sleep. No idea what time or day it is. Check in with yourself. See how you feel? Do you feel stressed? Or do you feel hungry? If your “hunger feeling” isn’t coming from your tummy then it’s likely that its emotional hunger.

  1. Avoid refined sugar and processed foods

“If its not in the house, then you wont eat it”. Ditch all the junk foods in the pantry. Replace these foods with healthy snacks and ALWAYS make sure you have fresh fruit and veggies on hand. Speak to your whole family about how important it is that they don’t bring home “sometimes foods”. Get everyone on board to help support your weight loss journey.


  1. Recognise when you are stressed

Having a bad day? What sort of foods are you reaching for? Stress leads to emotional eating. So when you are feeling stressed, replace eating with another positive activity e.g. get out for a walk, take 5 minutes outside, call your best friend, make yourself a cup of tea or treat yourself to your favorite magazine. As a new mum, self care is so important. How can you look after someone else when you are “running on empty”?

  1. Preparation is the key

Being a mum is a full time job. You have limited time. Its almost like being back at work. Food preparation (including shopping, chopping, cooking, storing) is vital for healthy eating practices. It lessens the chances of ordering takeaway fast food. Fill your fridge with healthy options and you will be less likely to make poor food choices.

  1. Get your bloods checked

Number 1 Naturopathic principle: Find the cause, treat the cause.

Pregnancy can be a time when things like your thyroid can go askew. Your thyroid is responsible for your metabolism, so it’s not up to speed then it could be a reason why your experiencing difficulty losing weight. Other conditions such as diabetes, insulin resistance or PCOS can also hinder your ability to lose weight.

  1. Don’t play catch up with sleep

Broken sleep is a given as a mum. Sleep deprivation increases the stress hormone cortisol. Cortisol increases our desire for sugary and carbohydrate rich foods. Get into the routine of taking a nap when your baby does. The housework can wait. Try to get to bed early and take turns with your partner during the night.

  1. Get yourself a diet diary

When you write down what you are eating, you feel more accountable for the foods you are putting into your body. Because nobody wants to write in their diary – ate a whole packet of Tim Tams, right? You can also track when the sugar cravings are occurring and insert healthy snacks where you would usually be eating sweets.


Remember to be gentle and give yourself time. It’s ok if you slip up some days. The most important advice I can give you is: Find your “why”.

What is your motivation or drive to lose weight? Is it to look good and feel good? Is it for the health of your growing baby – to give them to best start in life? Every time you feel like eating that Tim tam or heading through McDonald’s drive through – think of your reasons “why” you want to lose the weight.

If you are struggling with your post baby weight and would like to talk further, please feel free to get in touch. See how Naturopathy can improve your health and book an appointment.


Stephanie Carey

Stephanie Carey is a Naturopath and Nutritionist based on the Central Coast of NSW. Stephanie treats both males and females of all ages and a wide variety of different health conditions. She has a special interest in women’s health, sports nutrition and digestive issues. 

Naturopathy is a holistic natural form of medicine that addresses the whole person rather than just treating symptoms. It focuses on empowering people to improve their health, allowing them to flourish in a natural and supportive environment. It is a gentle, safe and person centred practice that focuses on transitioning you towards better health and lifestyle choices.



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