Postpartum Weight Loss Simplified: A Step-by-Step Guide Using Intermittent Fasting, CICO, and Walking
Losing weight after pregnancy can feel overwhelming, especially with a new baby in your arms and sleep at a premium. The good news? You don't need extreme workouts or restrictive diets to see results. With a gentle, structured approach that includes Intermittent Fasting (IF), CICO (Calories In, Calories Out), and a simple walking routine, you can begin your postpartum weight loss journey in a sustainable, manageable way. After 2 babies, I can attest that this simple weight loss plan is super easy to follow AND super sustainable for busy moms.
Here's your realistic step-by-step guide to losing the baby weight:
Step 1: Wait Until You’re Ready (Physically and Mentally)
Before starting any weight loss plan:
Get clearance from your doctor (especially if you've had a C-section).
Prioritize healing, bonding, and breastfeeding if applicable.
Accept that your body has done something incredible, and progress will take time.
Step 2: Understand Your TDEE (Total Daily Energy Expenditure)
To lose weight, you need to eat fewer calories than you burn.
Use an online TDEE calculator.
Input your age, height, weight, activity level, and whether you're breastfeeding.
Subtract 300–500 calories from your TDEE for safe weight loss (especially while breastfeeding).
Example: If your TDEE is 2200 calories, aim for 1700–1900 per day.
Step 3: Track Your Calories (CICO Method)
Calories In, Calories Out (CICO) is all about creating a calorie deficit.
Download a tracking app like MyFitnessPal, Lose It! or Cronometer.
Weigh and measure your food for accuracy.
Focus on nutrient-dense, high-protein foods to stay full longer.
Track consistently for awareness, not perfection.
Step 4: Start Intermittent Fasting Gently
Intermittent Fasting (IF) isn’t about eating less—it’s about eating within a time window.
Begin with a 12:12 fast (12 hours fasting, 12 hours eating).
Work up to 14:10 or 16:8 as your body adjusts (I typically eat from 11am-6pm and fast outside that window).
Continue to track calories—fasting doesn’t eliminate the need for a calorie deficit.
Stay hydrated with water, herbal teas, or black coffee during fasting hours.
If breastfeeding, be flexible and prioritize milk supply.
Step 5: Walk 10,000 Steps Daily
Walking is one of the most effective and underrated forms of postpartum exercise.
Start where you are—track your current step count and increase gradually.
Use a pedometer, phone, or fitness tracker.
Break walks into chunks throughout the day (e.g., stroller walks, errands, babywearing).
Use walks as mental resets or bonding time with your baby.
Step 6: Prioritize Protein and Whole Foods
Eating well supports your metabolism and satiety:
Aim for at least 100g of protein daily (or more depending on your goals).
Include protein in every meal and snack.
Focus on whole foods: lean meats, eggs, veggies, fruits, oats, and healthy fats.
Limit sugar and processed foods.
Try an au naturale GLP-1 support like akkermansia muciniphila. Try this one.
Step 7: Stay Consistent, Not Perfect
Weight loss is not linear—expect fluctuations.
Celebrate non-scale victories (more energy, better mood, looser clothes).
Take monthly progress photos or measurements.
Sleep when you can—rest supports weight loss and hormone balance.
Give yourself grace. You’re caring for a baby and your health.
Bonus Tips:
Meal prep in batches to make healthy eating easier.
Drink a full glass of water with 1 tsp apple cider vinegar before meals to curb appetite.
Join online postpartum fitness or IF communities for support.
Track your steps with a goal chart to stay motivated.
Remember: You’re not just losing weight—you’re rebuilding strength, confidence, and wellness. Start slow, stay consistent, and always listen to your body. One step, one meal, and one fasted morning at a time—you’ve got this, mama.
Have questions or want to share your journey? Drop a comment below!
