If you’re here, reading this blog post, let me start by saying: You are not alone.
So many new moms hope to be one of the “blessed” ones who “bounce back” right after having a baby. But here’s the truth—most women do not bounce back, and those who do may be struggling with their relationship with food and their body. Comparison only makes things harder.
A Dietician’s Experience with Body Image Struggles During Postpartum
Before I decided to try for my first baby, I had to have a serious reckoning with myself. I was working out twice a day, tracking every bite, doing detox diets, and walking regularly (read incessantly). I was in the “fittest” body of my life—and yet, I still picked myself apart in the mirror.
I knew that when I became a mom, I wouldn’t have the obsessive time to dedicate to maintaining or “transforming” my body. I also knew that pregnancy would change my body in ways I couldn’t predict. That’s when I made a conscious decision: I had to shift the way I cared for myself and spoke to myself about my body. I wanted to be a positive example for my child—not someone they saw pinching, criticizing, or hating their body.
Now, as a mom of two, a registered dietitian for mamas and families, and a body image coach, I’m here to help other moms break the generational cycle of body hatred and restrictive eating. Because, mama, weight loss doesn’t improve body image. Being in a smaller body doesn’t improve body image. Even being the picture-perfect ideal of beauty doesn’t improve body image. Your body will change with childbearing—and it will keep changing. It’s messy, it’s beautiful, and it’s really freaking hard.
Let’s talk about how to truly improve body image after having a baby.
Understanding Body Image and Anti-Fat Bias
First, let’s address anti-fat bias.
Anti-fat bias is the internalized stigma, fear of, and negative beliefs about people in larger bodies. We are surrounded by it daily—in the media, in social conversations, even in doctors’ offices. It’s often the root of our own body dissatisfaction.
Body image exists on a spectrum:
- Body Hatred – Actively disliking your body, wanting it to change, and doing extreme things (restrictive eating, dieting, weight loss drugs, over-exercising) to force that change.
- Body Respect – Treating your body well despite not always liking it. Eating balanced meals, moving in ways that feel good, and managing stress and sleep.
- Body Acceptance – Recognizing that your body deserves care regardless of its size. Understanding that dieting leads to weight cycling, which is actually harmful to your health.
- Body Appreciation, Body Confidence, and Body Liberation – These are higher up the spectrum and may take longer to reach, but they are possible.
Most of my clients are on the lower half of this spectrum when we start working together. If that’s where you are, too, I want to help you move forward—especially in the postpartum phase.
The Four Pillars of Postpartum Body Respect
To start shifting toward a healthier body image, we need to focus on body respect—taking care of your body, even when you don’t love it. That begins with four key pillars: Nutrition, Movement, Stress Management, and Sleep.
1. Nutrition: Fueling Your Postpartum Body
After pregnancy and childbirth, your body is depleted of nutrients. If you’re nursing, even more so! And yet, so many of us were told, “If you just nurse, the weight will fall right off.” That wasn’t true for me—and it’s not true for many moms.
Here’s what your postpartum body needs:
- Eat every 2-4 hours during waking hours. If you’re feeding your baby at night, have a snack ready!
- Pair protein + carbohydrates at meals and snacks. Protein keeps you full; carbs give you energy. Choose fiber-rich carbs (fruits, veggies, whole grains) to help with digestion.
- Stay hydrated. Water first, electrolytes second. A great tip: Fill multiple water bottles in the morning and aim to finish them by the end of the day.
- Increase key nutrients:
- Protein: Meat, dairy, nuts, seeds, soy, seafood
- Carbs: Oats, whole grains, starchy veggies, fruit
- Fats: Olive oil, avocado, nuts, seeds
- Iron: Meat, lentils, spinach, tofu
- Vitamin D: Mushrooms, salmon, supplements
Ask for help! If possible, have a meal train or easy snacks prepped.
2. Movement: Reconnecting with Your Body
I’ve been active my whole life, but postpartum, I had no idea where to start. Luckily, there are great programs that ease you back into movement that supports your healing core, pelvic floor, and breathing.
I personally used Expecting and Empowered, and I highly recommend them! Their app provides safe postpartum workouts designed by physical therapists. (Use my code ANTIDIETMAMA for a discount!)
3. Stress Management: Managing the Mental Load
Motherhood is overwhelming. Your body has changed, your responsibilities have multiplied, and sleep is… well, basically nonexistent. Stress management doesn’t have to be elaborate—just focus on what’s manageable:
- Deep breathing exercises
- Short walks outside
- Journaling or talking to a friend
- Setting small, realistic expectations for yourself
4. Sleep: Prioritizing Rest When You Can
Sleep deprivation is rough. But one thing I’ll say: When we’re exhausted, we often turn to food for energy. Give yourself grace if this is you! Instead of beating yourself up, focus on:
- Eating balanced meals
- Having easy, nutrient-dense snacks on hand
- Taking breaks when possible (even 10-minute rests help!)
If emotions are feeling unmanageable, therapy is a great option. Identifying emotions, naming them, and finding ways to process them—whether through talking, journaling, or movement—can be incredibly helpful.
Moving Toward Body Acceptance
Once you’ve built consistency in these four pillars, congratulations! You’re respecting your body. Now, let’s move toward body acceptance.
Body acceptance comes when you:
- Recognize your body is what it is today
- Commit to treating it well, no matter its size or shape
- Understand that weight loss will not “fix” your body image
Your body has done something INCREDIBLE. It has created life. Instead of fighting against it, how can you work with your body? How can you honor it?
Some of my favorite strategies for improving body image include:
- Curating your social media feed. Unfollow accounts that make you feel bad. Follow body-positive, postpartum-friendly accounts.
- Practicing gratitude for your body. Write down 3 things your body has done for you today.
- Wearing clothes that fit NOW. Your worth is not tied to pre-baby jeans.
- Finding joyful movement. Walk, dance, stretch—whatever feels good.
And remember: Your child will learn how to feel about their body by watching you. By modeling respect and care for your body, you’re breaking cycles of body hatred for the next generation.
You Are More Than Your Body
Mama, your body is not a problem to be fixed. It is the home of your soul, the arms that hold your baby, the heart that loves so deeply.
Postpartum body image struggles are real. But you deserve peace. You deserve respect. And with time, patience, and intentional work, you can get there.
You are worthy—exactly as you are today. ❤️
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Sammie is a Registered Dietitian and mom of two who helps families develop a healthy relationship with food and body. She specializes in intuitive eating, body image, and raising confident, adventurous eaters. Through her courses and meal planning resources, she makes nutrition approachable for all families.
For more information, visit Sammie’s website: antidietmama.com
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