How to Lose Belly Fat: A Dietitian's Honest Guide

"How do I lose belly fat?" is something I'm asked almost every week in clinic. Usually it comes with a sigh, and a story about hundreds of crunches, a "flat tummy" tea or a plan that promised a smaller waist in seven days. If that sounds familiar, you're not doing anything wrong. You've just been sold the wrong tools.

As a Registered Dietitian specialising in weight management, I want to give you the honest version: what the evidence says about how to lose belly fat, why the quick fixes don't work, and the realistic changes that do.

Why does belly fat matter?

There are two main types of fat around your middle. Subcutaneous fat sits just under the skin (the bit you can pinch). Visceral fat sits deeper, around your organs.

Carrying more fat around your middle is linked to a higher risk of type 2 diabetes, high blood pressure and heart disease (NICE, 2025). That's why the UK's National Institute for Health and Care Excellence (NICE) now recommends measuring your waist as well as checking your BMI.

How do I know if I have too much belly fat?

You can check this at home with a tape measure and a calculator (NICE, 2025):

1. Find the bottom of your ribs and the top of your hips.

2. Measure around your waist halfway between the two, after breathing out naturally.

3. Divide your waist measurement by your height, using the same units for both.

   
   

A waist-to-height ratio of 0.4 to 0.49 is in the healthy range. A ratio of 0.5 to 0.59 suggests increased health risks, and 0.6 or more suggests further increased risks. Put simply, NICE advises trying to keep your waist to less than half your height (NICE, 2025). This measure is used for adults with a BMI under 35.

I like this measure because it moves the focus away from the number on the scales and towards your health.

Can you lose belly fat with exercises like crunches?

Unfortunately, no. The idea that you can "spot reduce" fat from one area by working the muscles underneath is one of the most persistent fitness myths.

In one randomised controlled trial, adults did seven abdominal exercises, five days a week, for six weeks. Their abdominal muscles got stronger, but there was no significant change in their abdominal fat, waist measurement or skinfolds compared with the group that didn't exercise (Vispute et al., 2011). It was a small study, but it fits with what we see in practice: crunches build strong muscles, they just don't burn the fat on top of them.

Strong core muscles are still worth having. They just aren't the route to a smaller waist on their own.

How to lose belly fat: what actually works

There's no special belly fat diet. Your body decides where it loses fat from, and the fat around your middle tends to go down as your overall body fat goes down. The good news is that the visceral fat around your organs responds well to the right changes.

1. Move more, in any way you enjoy

A large review of 40 randomised controlled trials, involving 2,190 adults living with overweight or obesity, found that exercise reduced visceral fat. The more energy people used through exercise, the bigger the effect (Recchia et al., 2023).

That doesn't mean you need to live in the gym. The NHS recommends adults aim for at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus strengthening activities on at least 2 days a week (NHS, 2024). Brisk walking, cycling, swimming, dancing, a group class or a game of tennis all count. Personally, tennis and group exercise classes are what keep me moving, because I actually look forward to them. The best exercise is the one you'll keep doing.

2. Eat in a way that gently reduces your overall intake

The same review found that reducing calories also reduced visceral fat (Recchia et al., 2023). Interestingly, bigger cuts didn't lead to bigger reductions in visceral fat. That's a helpful reminder that extreme diets aren't the answer.

What I suggest instead:

• Build meals around protein and vegetables. Eggs, beans, lentils, tofu, fish, chicken or Greek yoghurt, with a generous portion of veg or salad.

• Choose higher-fibre carbs. Wholegrain bread, oats, potatoes with skins, brown rice and pulses. Adults in the UK are advised to aim for 30g of fibre a day, and average intakes are well below this (SACN, 2015).

• Keep the foods you love. Pizza night and a curry with friends can still be part of the week. Plans that ban foods rarely last.

• Notice your drinks. Alcohol, fancy coffees and fizzy drinks can quietly add up.

If you've been cutting back and nothing seems to be changing, my blog on why you might not be losing weight explains the most common reasons I see.

3. Protect your sleep

Sleep is easy to overlook, but it matters. In a small, carefully controlled study, healthy adults whose sleep was restricted to four hours a night for two weeks ate more calories and gained more fat around the middle, including visceral fat, than when they slept normally (Covassin et al., 2022). The study only included 12 people, mostly men, so we need more research. Even so, regular, good-quality sleep is a sensible part of any plan.

As a new mum, I know that "just get more sleep" isn't always possible. If your nights are broken, focus on the things you can control, such as regular meals and getting outside for a walk. My guide to losing baby weight has more ideas for tired parents.

4. Be patient and measure the right things

Fat loss from your middle happens gradually. Instead of weighing yourself every day, try measuring your waist every two to four weeks, noticing how your clothes fit, and tracking how you feel. These changes often show up before the scales move.

Why is belly fat harder to lose during the menopause?

If you're in your 40s or 50s and your waist has changed even though your eating hasn't, you're not imagining it. A large US study that followed women through the menopause found that the rate of fat gain doubled and lean (muscle) mass started to fall at the start of the menopause transition. These changes continued until around two years after the final period (Greendale et al., 2019).

This doesn't mean weight gain is inevitable. It does mean that strength training, enough protein and regular activity become even more important. If this is you, my page on diet and the menopause explains how I can help.

Not sure where to start?

Losing belly fat isn't about doing more crunches or cutting out food groups. It's about small, steady changes you can live with.

If you've lost weight before and it keeps creeping back, start with my free 5-Minute Weight Loss Audit. It helps you spot what's getting in your way, in just five minutes.

Or, if you'd like a plan that fits your life, you can book a free discovery call or find out how I help with weight loss.

No detoxes. No fad diets. No shame.

Frequently asked questions

What is the fastest way to lose belly fat?

There's no safe shortcut. Regular activity and a sustainable reduction in what you eat both reduce visceral fat, and bigger calorie cuts don't seem to bring bigger reductions (Recchia et al., 2023). Steady changes you can keep up are the way to go.

Do sit-ups burn belly fat?

No. Sit-ups and crunches strengthen your abdominal muscles, but research shows they don't reduce the fat around your middle on their own (Vispute et al., 2011).

What should my waist measurement be?

NICE recommends keeping your waist to less than half your height. A waist-to-height ratio of 0.5 or more suggests increased health risks (NICE, 2025).

Can poor sleep cause belly fat?

Short sleep has been linked to more fat around the middle in a small controlled study (Covassin et al., 2022). Looking after your sleep is a sensible step, alongside eating well and staying active.

Why do I gain weight around my tummy in the menopause?

The menopause transition is linked to faster fat gain and a loss of muscle (Greendale et al., 2019). Staying active, including strength training, can help.

This article is general information and does not replace individual advice from your GP or a Registered Dietitian.

About the author

Caroline Bletcher is an HCPC Registered Dietitian (DT29447) specialising in weight management, with more than 10 years' experience in the NHS and private practice. She supports clients in Surrey and online.

Covassin, N., Singh, P., McCrady-Spitzer, S.K., St Louis, E.K., Calvin, A.D., Levine, J.A. and Somers, V.K. (2022) 'Effects of experimental sleep restriction on energy intake, energy expenditure, and visceral obesity', Journal of the American College of Cardiology, 79(13), pp. 1254–1265. Available at: https://doi.org/10.1016/j.jacc.2022.01.038

Greendale, G.A., Sternfeld, B., Huang, M., Han, W., Karvonen-Gutierrez, C., Ruppert, K., Cauley, J.A., Finkelstein, J.S., Jiang, S.-F. and Karlamangla, A.S. (2019) 'Changes in body composition and weight during the menopause transition', JCI Insight, 4(5), e124865. Available at: https://doi.org/10.1172/jci.insight.124865

NHS (2024) Physical activity guidelines for adults aged 19 to 64. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/ (Accessed: 27 October 2026).

NICE (2025) Overweight and obesity management (NICE guideline NG246). Available at: https://www.nice.org.uk/guidance/ng246 (Accessed: 27 October 2026).

Recchia, F., Leung, C.K., Yu, A.P., Leung, W., Yu, D.J., Fong, D.Y., Montero, D., Lee, C.-H., Wong, S.H.S. and Siu, P.M. (2023) 'Dose–response effects of exercise and caloric restriction on visceral adiposity in overweight and obese adults: a systematic review and meta-analysis of randomised controlled trials', British Journal of Sports Medicine, 57(16), p. 1035. Available at: https://doi.org/10.1136/bjsports-2022-106304

Scientific Advisory Committee on Nutrition (SACN) (2015) Carbohydrates and Health. London: TSO. Available at: https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf (Accessed: 27 October 2026).

Vispute, S.S., Smith, J.D., LeCheminant, J.D. and Hurley, K.S. (2011) 'The effect of abdominal exercise on abdominal fat', Journal of Strength and Conditioning Research, 25(9), pp. 2559–2564. Available at: https://doi.org/10.1519/JSC.0b013e3181fb4a46

Why Am I Not Losing Weight? 8 Reasons From a Dietitian

"Why am I not losing weight?" is one of the questions I hear most often in clinic.

You've cut back, you're walking more, maybe you're even counting calories, and the scales still won't budge. It's frustrating, and it's easy to start wondering whether your body is "broken" or whether you simply don't have enough willpower.

Usually, neither is true.

As a Registered Dietitian specialising in weight management, with over 10 years' experience in the NHS and private practice, I've found there's usually an explanation for a weight loss plateau, and often there are practical things we can change. I've struggled with my own weight in the past too, so I know how disheartening a stuck scale can feel.

Here are eight of the most common reasons I see, what the evidence tells us and what you can do about them.

Why am I not losing weight in a calorie deficit?

If your weight hasn't changed for several weeks, one possibility is that your calorie deficit is smaller than it seems. Another is that your body now needs less energy than it did when you started losing weight.

Neither means you've failed. They're simply useful clues about what might be happening.

8 reasons you're not losing weight

1. Your calorie intake may be higher than you realise

This isn't about honesty or willpower. Keeping track of everything we eat and drink is genuinely difficult.

Research comparing self-reported food intake with objective measures shows that people commonly underestimate how much energy they consume (Ravelli and Schoeller, 2020).

And it's rarely one obvious thing. A splash of oil when cooking, a few of the kids' leftovers, a milky coffee, handfuls of snacks or a "small" glass of wine can all add up without us really noticing.

Try this: for one ordinary week, jot down everything you eat and drink, including tastes, nibbles and drinks. Don't judge it or try to have a "perfect" week. You're simply looking for patterns.

2. Your weekends look very different than your weekdays

In a European study of more than 1,400 adults taking part in a weight loss maintenance programme, weight typically increased over the weekend and came down again during the week (Turicchi et al., 2020).

A small weekly rhythm like this is completely normal. But if you're very restrictive Monday to Thursday and then eating and drinking significantly more from Friday night onwards, the weekend can reduce or cancel out the calorie deficit you've created during the week.

Try this: you don't need a "perfect" weekend. Instead, try to avoid the restrict-all-week, overeat-all-weekend cycle. Enjoy the meals and foods that matter to you, while keeping the rest of your weekend reasonably similar to your normal routine.

3. Your drinks are adding up

Calories in drinks are particularly easy to overlook.

Alcohol contains 7 calories per gram, almost as many as fat. The NHS says a standard glass of wine can contain up to 158 calories, while some pints of stronger lager can contain up to 222 calories (NHS, 2023).

It's not just alcohol. Milky coffees, juices, smoothies and sugary fizzy drinks can contribute more energy than you realise too.

Try this: choose your drinks on purpose rather than automatically. You might alternate alcoholic drinks with water, choose smaller glasses, switch some drinks for lower-calorie alternatives or have some alcohol-free days each week.

4. You're judging progress by one weigh-in

Body weight naturally fluctuates from one day to the next because of factors including hydration, food in your digestive system and normal changes in body water.

Research has also identified weekly patterns in body weight, so a single number on the scales tells you surprisingly little about whether you're actually losing body fat (Turicchi et al., 2020).

Regular self-weighing as part of a wider weight management approach has been associated with greater weight loss, although weighing by itself doesn't appear to make much difference. In one review, weekly and daily weighing produced similar results (Madigan et al., 2015).

Try this: if weighing helps you, weigh under similar conditions and focus on the overall trend rather than one reading. Look at what is happening over several weeks.

And if weighing negatively affects your mood or relationship with food, it doesn't have to be your main measure of progress. How your clothes fit, your energy levels, fitness and other health markers can matter too.

5. You've reached a weight loss plateau

Weight loss plateaus are normal. They don't mean your metabolism has "stopped working".

As you lose weight, your body becomes smaller and generally needs less energy. That means the amount of food that created a calorie deficit at the beginning of your weight loss journey may eventually become closer to the amount you need to maintain your new weight.

Your body may also adapt slightly to weight loss by using less energy than we would predict from the change in body size alone. This is known as adaptive thermogenesis. Research suggests the effect is real, but its size varies considerably and tends to be smaller in higher-quality studies (Nunes et al., 2022).

In other words, your metabolism hasn't suddenly switched off.

Try this: rather than immediately cutting your food intake further, go back to the basics. Look at portion sizes, drinks, weekends, snacking and how much you're moving throughout the day.

And remember: if you've lost weight and are now maintaining it, that is progress too.

6. You're short on sleep

Sleep and appetite are closely linked.

A systematic review found that when people were partially sleep deprived, they consumed around 385 more calories per day on average across the studies included, without a corresponding increase in energy expenditure (Al Khatib et al., 2017).

The studies were relatively small, so that doesn't mean everyone automatically eats an extra 385 calories after a bad night's sleep. But the overall pattern will probably feel familiar to anyone who has found themselves reaching for quick, energy-dense foods after a terrible night.

Try this: think of sleep as part of your weight management plan rather than something completely separate. A reasonably consistent bedtime and a wind-down routine can help.

And if broken nights are outside your control right now, give yourself some flexibility. Progress may simply be slower during this stage of life.

7. You're expecting weight loss to happen faster

Slow weight loss is still weight loss.

The NHS suggests around 0.5 to 1kg (1 to 2lb) per week as a general guide for people trying to lose weight, but this isn't a target everybody needs to hit (NHS, 2026a).

Some weeks you may lose more, some weeks less and sometimes the scales won't change at all. Smaller losses can still add up to meaningful progress over time.

The problem is that people often interpret a week without a loss as evidence that "it's not working" and give up before the longer-term trend has had a chance to appear.

Try this: judge progress over several weeks rather than several days. And give yourself credit for the habits you're building, not just the number on the scales.

8. A medicine or health condition is playing a part

Sometimes there are other factors affecting weight.

The NHS lists some medicines, including certain steroids, antidepressants and beta blockers, among those that can contribute to weight gain. Health conditions including an underactive thyroid and Cushing's syndrome can also affect weight.

Hormonal changes around perimenopause and menopause can make weight management more challenging for some women.

Weight gain or difficulty losing weight is also one of the main symptoms of polyendocrine metabolic ovarian syndrome (PMOS, previously called polycystic ovary syndrome or PCOS) (NHS, 2026b).

Try this: never stop taking prescribed medication without speaking to your GP or pharmacist. If you've experienced unexplained weight changes or think a medicine or health condition could be contributing, speak to a healthcare professional.

You can also read my guides to [diet and PCOS/PMOS] and [diet and the menopause].

What should I do if I'm still not losing weight?

If you've worked through this list and still feel stuck, it doesn't mean you're doing everything wrong.

Often there isn't one dramatic problem. It's a combination of several small things which, together, are enough to stop your weight moving in the direction you'd like.

In my experience, simply cutting back harder often isn't the best solution. It can leave you hungry, frustrated and more likely to end up back in the yo-yo dieting cycle I've written about before.

What helped me personally was learning to eat more intuitively and listen to my hunger and fullness again rather than starting another strict diet.

Support and accountability can also help. In the self-weighing review mentioned above, interventions that included additional accountability, such as regular check-ins, were associated with greater weight loss (Madigan et al., 2015).

Not sure what's holding you back?

That's exactly why I created my free guide, Why Can't I Keep the Weight Off? The 5-Minute Weight Loss Audit. It takes five minutes and helps you spot the everyday habits that might be keeping you stuck, so you know where to focus first.

Get your free 5-Minute Weight Loss Audit

If you'd like support that fits your life, find out how I help with weight loss or book a free discovery call.

No detoxes. No fad diets. No shame.

Frequently asked questions

Why am I not losing weight even though I'm eating less?

There are several possible reasons. Your calorie deficit may be smaller than it seems because of portions, drinks, snacks or differences between weekdays and weekends. Your energy requirements may also have decreased if you've already lost weight (Ravelli and Schoeller, 2020; Nunes et al., 2022).

Before making another big change, look at your weight trend over several weeks rather than a few days.

Can eating too little stop you losing weight?

Eating too little doesn't make the laws of energy balance stop working, although your body can adapt to weight loss and energy restriction by reducing energy expenditure to some extent (Nunes et al., 2022).

Continually cutting calories lower is not necessarily the answer to a plateau.

Very-low-energy diets of under 800 calories per day should only be considered in specific circumstances as part of a specialist weight management service, with appropriate clinical support and supervision (NICE, 2025).

How often should I weigh myself?

There's no single right answer.

One systematic review found that weekly and daily weighing produced similar results (Madigan et al., 2015). Choose an approach that gives you useful information without negatively affecting your mood or relationship with food.

The overall trend matters much more than an individual number..

How much weight should I lose a week?

The NHS suggests around 0.5 to 1kg (1 to 2lb) per week as a general guide, but you don't have to lose this amount every week for your progress to count (NHS, 2026a).

Weight loss is rarely perfectly linear. Smaller losses over time can still be meaningful and sustainable.

Should I see my GP if I can't lose weight?

Consider speaking to your GP if you've gained weight without an obvious explanation, have other new symptoms, or think a medicine or underlying health condition may be contributing to your weight.

This article gives general information and does not replace individual advice from your GP or a Registered Dietitian.

Caroline Bletcher is an HCPC Registered Dietitian (DT29447) specialising in weight management, with over 10 years' experience in the NHS and private practice.

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Al Khatib, H., Harding, S., Darzi, J. et al. (2017) 'The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis', European Journal of Clinical Nutrition, 71, pp. 614–624. doi: 10.1038/ejcn.2016.201.

Madigan, C.D., Daley, A.J., Lewis, A.L., Aveyard, P. and Jolly, K. (2015) 'Is self-weighing an effective tool for weight loss: a systematic literature review and meta-analysis', International Journal of Behavioral Nutrition and Physical Activity, 12, 104. doi: 10.1186/s12966-015-0267-4.

NHS (2023) Calories in alcohol. Available at: https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/ (Accessed: 20 October 2026).

NHS (2026a) Overweight and obesity in adults. Available at: https://www.nhs.uk/conditions/overweight-and-obesity/ (Accessed: 20 October 2026).

NHS (2026b) Polyendocrine metabolic ovarian syndrome (PMOS). Available at: https://www.nhs.uk/conditions/polyendocrine-metabolic-ovarian-syndrome-pmos/ (Accessed: 20 October 2026).

Nunes, C.L., Casanova, N., Francisco, R., Bosy-Westphal, A., Hopkins, M., Sardinha, L.B. and Silva, A.M. (2022) 'Does adaptive thermogenesis occur after weight loss in adults? A systematic review', British Journal of Nutrition, 127(3), pp. 451–469. doi: 10.1017/S0007114521001094.

Ravelli, M.N. and Schoeller, D.A. (2020) 'Traditional self-reported dietary instruments are prone to inaccuracies and new approaches are needed', Frontiers in Nutrition, 7, 90. doi: 10.3389/fnut.2020.00090.

Turicchi, J., O'Driscoll, R., Horgan, G., Duarte, C., Palmeira, A.L., Larsen, S.C., Heitmann, B.L. and Stubbs, J. (2020) 'Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention', PLoS ONE, 15(4), e0232152. doi: 10.1371/journal.pone.0232152.

How to Lose Baby Weight: A Dietitian's Realistic Guide

If you're wondering how to lose baby weight, you're far from alone. It's one of the most common questions new mums ask, and it often comes with a lot of pressure to "bounce back". As a Registered Dietitian specialising in weight management, and a new mum who has recently gone through this myself, I want to give you the honest, evidence-based version: what's normal, what actually helps, and how to do it in a way that fits life with a baby.

How long does it take to lose baby weight?

There's no set timeline, and it's normal for it to take months rather than weeks. On average, women are still carrying around 0.5 to 3 kg more than before pregnancy a year after giving birth, although up to 1 in 5 keep more than 4 kg (Makama et al., 2021).

The British Nutrition Foundation advises focusing on a balanced, varied diet and physical activity, and having realistic expectations (British Nutrition Foundation, 2026). Your body has just done something huge. Recovery comes first.

When can I start trying to lose baby weight?

If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. It's a good idea to get advice at your 6-week postnatal check before starting anything high-impact, and recovery takes longer after a caesarean or a more complicated birth (NHS, 2026a).

In the early weeks, think about nourishing yourself rather than cutting back. Regular meals, plenty of fluids and help with the practical stuff will serve you better than a strict plan.

How to lose baby weight: 7 realistic steps

1. Focus on how you eat, not a "diet"

A Cochrane review found that women who changed their diet, or their diet plus exercise, lost more weight after childbirth than women who had usual care. Exercise on its own made little difference to weight (Amorim Adegboye and Linne, 2013). The trials were small and the differences modest (around 2 kg), but the message is useful: what and how you eat matters most for weight, and movement matters for everything else.

2. Make easy, balanced meals your default

Aim for at least 5 portions of fruit and vegetables a day. Tinned and frozen fruit and veg are quick to prepare and still count (NHS, 2026a). Build meals around a source of protein, some wholegrain carbohydrate and plenty of veg, and keep simple options in the freezer for the days when cooking feels impossible.

3. Eat regularly and listen to your hunger

Skipping meals is easy with a baby, but it often leads to grabbing whatever's nearby later on. Try to eat at fairly regular times, and check in with yourself: am I hungry, or am I tired, stressed or bored? Noticing that difference is a skill, and it gets easier with practice.

4. Move in a way that fits your new life

The UK Chief Medical Officers recommend that women after childbirth build up to at least 150 minutes of moderate activity a week, work back up to muscle-strengthening activities twice a week, and start pelvic floor exercises as soon as possible (Department of Health and Social Care, 2022). Pram walks, baby-friendly classes and short home workouts all count. Combining diet with exercise also helps you keep muscle and improve fitness, rather than losing weight through diet alone (Amorim Adegboye and Linne, 2013).

5. Protect your sleep where you can

Very short sleep (5 hours a day or less) in the first year after birth has been linked with keeping on more weight (Makama et al., 2021). That's an association, not proof that sleep causes it, and broken nights come with the territory. You can't always control your sleep with a baby, so this isn't another instruction to 'sleep more'. Where you can, accept help, share the load and prioritise rest rather than expecting yourself to function exactly as you did before having a baby.

6. Look after your mood

Low mood is associated with keeping on more weight after birth (Makama et al., 2021), but more importantly, it matters for you. Postnatal depression is common and can start any time up to a year after birth. If you think you might be struggling, speak to your GP, midwife or health visitor (NHS, 2026c).

7. Get support rather than going it alone

In studies, programmes that combined diet and physical activity support helped women lose on average about 2.3 kg more after birth than those without that support (Makama et al., 2021). Support from a professional who understands life with a baby can help you build habits that last, rather than another short-lived diet.

Can I lose weight while breastfeeding?

Yes, gradually. The NHS says that if you're breastfeeding and overweight, the best way to lose weight is a healthy, balanced diet and regular, moderate exercise, and that this will not affect the quality or quantity of your breast milk (NHS, 2026a). You don't need a special diet while breastfeeding, but you should consider a daily 10 microgram vitamin D supplement in autumn and winter (NHS, 2026b).

What about crash diets? Avoid them. Research on diet and exercise in breastfeeding mums hasn't shown harm, but the evidence on safety is still limited (Amorim Adegboye and Linne, 2013), so steady changes are the sensible choice.

Does breastfeeding help you lose baby weight?

You'll often hear that it does, but the evidence is mixed. One analysis found breastfeeding was linked with about 0.38 kg less weight kept on, which is a very small difference, and other studies show no consistent effect (Makama et al., 2021). Feed your baby in the way that works for you both, and don't rely on breastfeeding alone to shift the weight.

My own story: losing my baby weight as a dietitian

Knowing the science doesn't necessarily make seeing your own body change any easier. And I'll be open with you: being a dietitian didn't make pregnancy and the months after it feel any less personal.

By the end of my pregnancy, I was 16 kg heavier than when I started. I tracked my weight from the second trimester onwards, and some weeks I was surprised by how quickly it seemed to be going up. Even knowing that weight gain in pregnancy is normal and needed, it still made me a little uneasy. If you've felt that too, you're not alone.

I kept my focus on eating as well as I could and listening to my hunger. And I was hungry! From about halfway through my second trimester right up to the end, I noticed a real increase in my appetite. Rather than fight it, I tried to answer it with proper meals and filling snacks.

After my baby arrived, I lost 6 to 7 kg fairly quickly. But at 8 weeks postpartum I was still carrying an extra 7 kg. Instead of reaching for a diet, I told myself to give it time: keep eating well, stay active where I could, and trust my body to tell me what it needed.

My progress was anything but a straight line. There were several stretches of weeks when the scales didn't move at all. In the end, it took me 8 months to get back to my pre-pregnancy weight, and I still enjoyed pizza and curry along the way.

What I feel most pleased about is that I did it while breastfeeding and caring for my baby, taking small steps rather than drastic ones. I tried to be kind to myself and think about nourishing my body, not restricting it. I focused on eating well and giving my body everything it needed, and in time the weight came off.

What I'd tell you if you're where I was

• Weeks with no change are normal. A pause on the scales doesn't mean you're doing anything wrong.

• Eight months isn't slow. It's a real-life timeline. Yours might be shorter or longer, and that's okay.

• Feed yourself the way you'd feed someone you love. Regular meals, some protein each time, and plenty of veg.

• Weigh less often if the numbers make you anxious. How you feel, how your clothes fit and your energy levels count too.

• Accept help. A meal from a friend, someone else doing a night feed, or support from a professional all make this easier.

• 
  

Everyone's body and timeline are different, so please don't compare yourself to me or anyone else. I share my story so you know that even dietitians find this part hard, and that small, kind changes can get you there.

If you've tried to lose weight before and it keeps coming back, you might find my post on escaping the yo-yo dieting cycle helpful too.

Not sure what's holding you back?

If you'd like to understand what's getting in the way of your weight loss, start with my free 5-Minute Weight Loss Audit, "Why Can't I Keep the Weight Off?" It's quick to do and helps you spot the habits worth focusing on first.

Get your free 5-Minute Weight Loss Audit

Or, if you'd like personal support that fits around your baby, take a look at my weight loss support and book a free discovery call. I'm an HCPC Registered Dietitian, and I see clients online and in person in Surbiton.

Frequently asked questions

How long does it take to lose baby weight?

It varies a lot. On average, women still carry 0.5 to 3 kg extra a year after birth, and that's normal (Makama et al., 2021). Aim for slow, steady progress rather than a deadline.

When can I start exercising after having a baby?

After a straightforward birth, gentle exercise can start when you feel ready. Get advice at your 6-week check before high-impact exercise, and allow longer after a caesarean (NHS, 2026a).

Will dieting affect my breast milk?

A healthy, balanced diet with moderate exercise won't affect the quality or quantity of your milk (NHS, 2026a). Avoid crash diets and very low-calorie plans while breastfeeding.

Do I need to cut out carbs to lose baby weight?

No. No single food group needs to go. Balanced meals with wholegrains, protein, fruit and veg, alongside regular activity, are what the evidence supports (Amorim Adegboye and Linne, 2013; British Nutrition Foundation, 2026).

This article is general information and isn't a substitute for personal medical advice. If you have health concerns after birth, speak to your GP, midwife or health visitor.

Caroline Bletcher is an HCPC Registered Dietitian (DT29447) specialising in weight management, with over 10 years' experience in the NHS and private practice.

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Reference list

Amorim Adegboye, A.R. and Linne, Y.M. (2013) 'Diet or exercise, or both, for weight reduction in women after childbirth', Cochrane Database of Systematic Reviews, (7), CD005627. doi: 10.1002/14651858.CD005627.pub3.

British Nutrition Foundation (2026) Looking after yourself after having a baby. Available at: https://www.nutrition.org.uk/nutrition-for/baby/healthy-eating-for-mum/looking-after-yourself-after-having-a-baby/.

Department of Health and Social Care (2022) Physical activity for women after childbirth: birth to 12 months (text of the infographic). UK Chief Medical Officers' physical activity guidelines. Available at: https://www.gov.uk/government/publications/physical-activity-guidelines-pregnancy-and-after-childbirth/physical-activity-for-women-after-childbirth-birth-to-12-months-text-of-the-infographic.

Makama, M., Skouteris, H., Moran, L.J. and Lim, S. (2021) 'Reducing postpartum weight retention: a review of the implementation challenges of postpartum lifestyle interventions', Journal of Clinical Medicine, 10(9), 1891. doi: 10.3390/jcm10091891.

NHS (2026a) Keeping fit and healthy with a baby. Available at: https://www.nhs.uk/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/.

NHS (2026b) Breastfeeding and diet. Available at: https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/.

NHS (2026c) Postnatal depression. Available at: https://www.nhs.uk/mental-health/conditions/post-natal-depression/overview/.