How to Lose Weight After Having Kids: An Honest Guide

If you are trying to lose weight after having kids, I want to start with something nobody says enough: it is not just about willpower. You are running on broken sleep, eating whatever is left on the fish finger plate, and your "free time" is the twenty minutes after bedtime when you can barely keep your eyes open. That is real life, and any plan that ignores it will not last.

I have been a personal trainer in Archway for over ten years, and I started training at 15. I have worked with plenty of mums and dads who felt their body had stopped being theirs. What helps is rarely a dramatic diet or a brutal programme. It is a handful of small, boring habits done most weeks.

Is it harder to lose weight after having children?

For a lot of parents, it feels harder, and there are good reasons why. Not because something is wrong with you, but because your life has changed:

• Sleep is short and broken. When you are tired, you tend to reach for quick energy, move less and find it harder to stick to plans.

• Your routine is not yours. Meals get skipped, then you graze. Workouts get cancelled because someone is ill or nursery calls.

• Stress stacks up. Money, work, childcare, a relationship that is now mostly logistics. Food is often the easiest comfort available.

• You may have lost strength. Months of carrying, feeding and not training mean less muscle, and that makes everything feel harder.

So yes, it can be harder. But harder does not mean impossible. It means the plan has to fit a parent's life, not a 22-year-old's with no responsibilities.

Before you try to lose weight after having kids: start with safety

If you have recently had a baby, please do not rush this. The NHS says that if you had a straightforward birth you can start gentle exercise, such as walking, gentle stretches and pelvic floor exercises, as soon as you feel up to it. It also says it is usually a good idea to get advice at your 6-week postnatal check before starting higher impact exercise like aerobics or running, and that recovery takes longer after a caesarean or a more complicated delivery (NHS: keeping fit and healthy with a baby).

My advice is simple: check with your GP at your postnatal check first. If you have any pelvic floor symptoms, tummy separation, back pain or an old injury, talk to your GP or a physio before joining any class, including mine. Dads, the same goes for you with a bad back or knee.

Sleep: the habit nobody wants to hear about

You cannot always fix sleep when you have a baby or a toddler who thinks 5am is morning. But you can protect what you have:

• Go to bed earlier on the nights you can, rather than scrolling on the sofa.

• Take turns with your partner on early wake-ups if that is possible.

• On bad nights, lower your expectations for the next day. A walk is better than a skipped workout.

Food: simple, not perfect

I am not going to give you a diet plan here, and I would be wary of anyone who promises a set amount of weight off by a set date. What works for most busy parents is a few repeatable habits:

• Eat proper meals. Skipping breakfast then eating the kids' leftovers and a biscuit tin at 4pm is a very common pattern.

• Build meals around protein and vegetables. Eggs, chicken, fish, beans, yoghurt, plus whatever veg your family will actually eat.

• Cook once, eat twice. Make extra at dinner so tomorrow's lunch is sorted.

• Watch the drinks. Fancy coffees, juice and a couple of glasses of wine most evenings add up quietly.

You do not need to cut out everything you enjoy. You just need most days to look roughly the same.

Strength: the part most parents skip

When people want to lose weight, they usually think of cardio first. Cardio is good, but strength training is the bit I see busy parents miss most. Building strength helps you carry car seats, lift toddlers and get up off the floor without your back complaining.

The NHS recommends adults do strengthening activities that work all the major muscle groups on at least 2 days a week, alongside at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week (NHS physical activity guidelines for adults). Squats, lunges, push-ups, rows and carries cover most of what you need. If you are wondering whether a couple of sessions is enough, I wrote about that in is 2 fitness classes a week enough.

Realistic expectations

Here is the honest bit. Your body grew and fed a human, or you have spent years putting everyone else first. Change will take months, not weeks, and the scales will go up and down.

Measure more than your weight. Notice whether you have more energy, whether the stairs at Archway station feel easier, whether your clothes fit better and whether you can play with your kids without getting out of breath. Those are the wins that keep you going.

Where a small-group bootcamp fits

The hardest part for most parents is not knowing what to do. It is doing it consistently when nobody is expecting you. That is why I set up SYP Bootcamp: 45-minute small-group classes for busy mums and dads, indoors at a church hall in Archway, N19, with a maximum of 10 people per class.

Every session mixes strength and conditioning, and I give easier or harder versions of each exercise so beginners and regulars can train side by side. Because the group is small, I can actually watch your form and adjust things if something does not feel right. People come from Archway, Highgate, Tufnell Park, Upper Holloway, Holloway, Crouch End and Kentish Town. Classes are £15 each, and you can see this week's class times on the booking page.

If you are nervous about turning up, have a read of bootcamp for beginners: what to expect in your first class. And if you would rather have a fully tailored plan built around your body, history and goals, I also offer 1-1 weight loss personal training at SYP Fitness.

FAQs

How soon after having a baby can I start exercising?

The NHS says gentle exercise like walking, stretching and pelvic floor exercises can start when you feel up to it after a straightforward birth. Check with your GP at your postnatal check before higher impact exercise, and allow longer after a caesarean.

Do I need to diet to lose weight after having kids?

You do not need an extreme diet. Regular meals built around protein and vegetables, fewer grazing sessions and watching drinks will make a big difference for most parents when combined with regular exercise.

Is a bootcamp class suitable for dads too?

Yes. SYP Bootcamp is for mums and dads. Every exercise has easier and harder options, so it works whatever your current fitness.

I have back pain. Can I still join?

Please check with your GP or a physio first. Once you have the all clear, let me know before the class and I will adjust exercises for you.

Take the first small step

You do not need to overhaul your whole life this week. Pick one habit from this post, and book one class. Come along, meet me, and see how it feels to train with other parents who get it. Book my £15 class on the booking page, or call me on 07301 512215 if you have any questions first.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.