How to Stay Motivated to Lose Weight as a New Mom

Hey, mama!

First things first—congratulations on bringing a beautiful new life into the world!

You’re doing an amazing job. But let’s be honest: juggling diapers, sleepless nights, and endless feeding sessions can leave little room for focusing on yourself, let alone finding the motivation to lose weight.

And that’s okay! If you’re feeling like your postpartum fitness journey is constantly being sidelined, you’re not alone.

Losing weight after having a baby can feel like a monumental task, and staying motivated is often the hardest part.

One minute you’re pumped up to start, and the next, you’re elbow-deep in laundry, thinking, "Is it really possible to squeeze in a workout today?" (Spoiler: Yes, it is!)

But don’t worry, I’ve got you covered. This post is all about helping you stay motivated on your postpartum weight loss journey, with practical, affordable tips that will keep you going even when life gets hectic.

Let’s dive in, because you deserve to feel strong, healthy, and fabulous—no matter how messy life gets!

1. Set Realistic Goals: Dream Big, Start Small

We all know the excitement of setting big goals—“I’m going to lose 20 pounds by next month!” or “I’ll work out every day!”

But when you’re adjusting to life with a newborn, those goals can quickly feel overwhelming. The secret to staying motivated? Set realistic, bite-sized goals.

How to Set Realistic Postpartum Goals:

• Start Small: Instead of focusing on a big number like 20 pounds, break it down. Aim to lose 1-2 pounds per week, or better yet, focus on how you feel rather than what the scale says. Small victories add up over time!

• Non-Scale Wins: Your weight loss journey is about more than just pounds. Set goals like “I want to fit into my favorite jeans again” or “I want to walk up the stairs without getting winded.” Non-scale victories keep you motivated and remind you that progress comes in many forms.

• Track Mini Milestones: Reward yourself when you hit small goals. Did you work out three times this week? Awesome! Celebrate with a relaxing bath or a cup of your favorite tea (because, let’s be honest, hot tea feels like a luxury in mom life).

By focusing on smaller, achievable goals, you’ll build momentum and keep that motivation rolling—even on the days when the baby decides not to nap.

2. Track Your Progress (for Free!): Celebrate the Little Wins

There’s nothing more motivating than seeing progress, even if it’s slow and steady. Tracking your journey can make a world of difference, and guess what? You don’t need an expensive fitness tracker or fancy gadgets to do it!

Free Apps to Track Your Weight Loss Journey:

• MyFitnessPal: This app is a favorite for tracking calories, exercise, and even water intake. You can set realistic goals, log your food, and see how your habits are impacting your progress over time. Plus, it’s free!

• FitOn: Need workout inspiration? FitOn offers tons of free workout videos tailored to all fitness levels. It even tracks your workout time, calories burned, and lets you compete with friends for extra motivation.

• Nike Training Club: This app offers free workouts designed by professional trainers, many of which are quick and easy to squeeze into your busy schedule. Track your workouts and monitor how you’re getting stronger week by week.

Create a Progress Journal:

If apps aren’t your thing, grab a notebook or start a simple progress journal. Write down how you feel after each workout, track your energy levels, or jot down any non-scale victories, like having more energy to play with your baby or feeling stronger in your day-to-day activities.

Tracking your progress—whether through apps or journaling—reminds you that every step counts, no matter how small.

3. Join Online Communities: You’re Not in This Alone!

Being a new mom can feel isolating, especially when it comes to weight loss. But here’s the good news: there are thousands of other moms out there going through the same thing!

Joining online support groups or fitness communities can be an incredible motivator. Not only do you get encouragement and advice, but you also have people cheering you on when things get tough.

Where to Find Support:

• Facebook Groups: Search for groups like “Postpartum Fitness Motivation” or “Fit Moms After Baby” and you’ll find a community of moms who are all on the same journey. Share tips, vent when you’re struggling, and celebrate wins together!

• Reddit: r/PostpartumFitness: This subreddit is filled with moms who share their experiences, progress photos, and advice on postpartum fitness. It’s a judgment-free zone where you can find support no matter where you are on your journey.

• Instagram: Follow fitness influencers who focus on postpartum fitness, like @thebellemethod or @postpartumfitlife. Their posts and stories are often filled with workout ideas, real-life struggles, and plenty of motivation to keep you going.

Online communities can help you stay accountable and motivated, even on days when it feels like your energy is running on empty.

4. Make It Fun: Find Joy in Movement

Who says working out has to be boring?

The key to staying motivated is finding ways to make fitness fun. After all, if you’re not enjoying it, you’re less likely to stick with it, right?

How to Make Exercise Fun:

• Dance It Out: Turn on your favorite playlist and have a dance party with your baby! It’s a great way to get your heart rate up, have fun, and bond with your little one. Plus, it’s free!

• Try Something New: Ever tried yoga? Kickboxing? Pilates? Switching up your routine can keep things exciting. YouTube is a goldmine for free workout videos, so experiment with new styles to find what lights you up.

• Include Your Baby: Incorporating your baby into your workouts can be both fun and effective. Try baby-wearing squats or lunges, or go for a brisk walk with the stroller. You’ll burn calories while spending quality time with your little one.

When you enjoy your workouts, they feel less like a chore and more like a treat for yourself—and that’s the kind of motivation that lasts.

5. Make Time for Self-Care: Your Well-Being is the Goal

Self-care isn’t just about bubble baths (though those are great, too!). It’s about taking care of yourself in a holistic way—mentally, physically, and emotionally.

When you prioritize self-care, you’re more likely to stay motivated to reach your fitness goals, because you’re not running on empty.

Easy Self-Care Ideas for New Moms:

• Set Boundaries: It's okay to say no! Whether it’s skipping out on a Zoom meeting or asking for help with baby duty, setting boundaries gives you more time for self-care.

• Sleep (or Try To): I know sleep is a precious commodity with a newborn, but getting enough rest is vital for your weight loss journey. When you’re sleep-deprived, your body craves high-calorie, sugary foods, and your motivation plummets. Sneak in naps whenever possible, and don’t be afraid to ask for help so you can catch up on rest.

• Reward Yourself: Celebrate your small wins with self-care rewards, like a DIY face mask, a 15-minute meditation session, or just 10 minutes of uninterrupted “you time.”

When you take care of yourself, you’ll feel more energized and motivated to tackle your fitness goals.

6. Focus on Progress, Not Perfection: Keep It Real

We’re all guilty of falling into the comparison trap, especially with social media showing us perfect postpartum transformations.

But here’s the thing—no journey is perfect, and yours doesn’t need to be.

Shift Your Mindset:

• Forget the "Snapback" Culture: The idea that you need to “snap back” to your pre-baby body ASAP is not only unrealistic but harmful. Your body just performed a miracle! Give it time, be kind to yourself, and focus on gradual, healthy progress.

• Embrace Setbacks: Some days will feel like a win, while others will feel like a total flop (we’ve all been there). Don’t let a bad day derail your entire journey. Ate too many cookies? Missed a workout? It’s okay! Progress is about consistency over time, not perfection.

• Celebrate Every Step: Did you manage a 10-minute walk? Awesome! Ate a healthy breakfast? Go you! Celebrate the small wins because they’re the building blocks of lasting change.

Focusing on progress instead of perfection keeps you grounded and motivated, even when things don’t go as planned.

7. Get Your Partner or Friends Involved: Accountability is Key

Motivation is contagious, and having someone to share your journey with can make a huge difference.

Whether it’s your partner, a friend, or even another mom, finding an accountability buddy can help keep you motivated when your enthusiasm wanes.

How to Stay Accountable:

• Partner Workouts: Invite your partner or a friend to join you in your workouts. Whether it's going for walks together, doing at-home exercises, or trying a new YouTube fitness challenge, having someone by your side makes it more fun and keeps you both motivated. Plus, it’s a great bonding activity!

• Check-Ins: If your accountability buddy can’t work out with you in person, try setting up regular check-ins. Send each other a quick text to share your progress, encourage each other, or even vent on tough days. It’s all about knowing you’re not doing this alone.

• Join a Challenge Together: Many free fitness apps and communities offer group challenges. Invite a friend to participate in a 30-day squat challenge or a daily step count competition. The friendly competition will keep you both motivated, and celebrating each other's progress makes the journey more rewarding.

Getting others involved adds a layer of fun and keeps you accountable.

When you know someone else is cheering you on—or counting on you to show up—it’s a lot easier to stay committed.

8. Embrace Flexibility: Adapt Your Plan to Your Day

Life as a new mom can be unpredictable. One day, everything runs smoothly, and the next, you’re juggling a teething baby, piles of laundry, and a thousand things on your to-do list.

Sticking to a rigid workout plan can feel impossible on days like these, which is why flexibility is key.

How to Stay Flexible While Staying on Track:

• Break It Up: If a full 30-minute workout seems impossible, break it into smaller chunks throughout the day. Do 10 minutes of exercise in the morning, 10 during your baby’s nap, and 10 in the evening. It all adds up!

• Adapt Your Workouts: Maybe you planned to hit a cardio workout, but the baby won’t settle down. No worries! Do some gentle stretching or yoga instead. Adaptability is a superpower for new moms; the same applies to fitness.

• Go Easy on Yourself: Some days are harder than others, and that’s okay. If you can’t fit in your planned workout or if you indulge a little more than usual, let it go. What matters is consistency over time, not perfection every day.

By embracing flexibility, you remove the pressure to “do it all” and give yourself permission to adjust your plan without guilt.

This keeps your motivation intact, even on challenging days.

9. Visualize Your "Why": Keep Your Eye on the Prize

When motivation starts to wane, it helps to reconnect with your why. Why do you want to lose weight? Why do you want to get back into shape?

For some, it’s about having more energy to keep up with their baby. For others, it’s about feeling strong, confident, and healthy. Whatever your reason, keeping that “why” front and center can reignite your motivation.

How to Stay Focused on Your Why:

• Create a Vision Board: Whether it’s a physical board with pictures and quotes or a digital one on Pinterest, creating a visual reminder of your goals can be incredibly motivating. Include images that represent how you want to feel—strong, healthy, and energized.

• Positive Affirmations: Write down a few affirmations related to your goals, like “I am getting stronger every day” or “I deserve to take care of my body.” Stick them on your bathroom mirror or fridge as a daily reminder of your purpose.

• Future You: Imagine how amazing you’ll feel in six months if you stick to your goals. Picture yourself fitting into your favorite clothes, playing energetically with your child, or just feeling proud of how far you’ve come.

When you connect with the deeper reasons behind your goals, it’s easier to push through tough days and stay motivated to keep going.

10. Find Joy in the Journey: It’s About More Than Just Weight Loss

At the end of the day, your postpartum weight loss journey isn’t just about dropping pounds—it’s about feeling like the best version of yourself.

Whether that means having more energy, feeling stronger, or simply taking time for you, finding joy in the process will keep you motivated long after the initial excitement fades.

How to Find Joy Along the Way:

• Celebrate Movement: Shift your mindset from “I have to work out” to “I get to move my body.” Moving is a gift, and it doesn’t always have to feel like a chore. Find joy in the little victories, like stretching out tight muscles, getting fresh air on a walk, or feeling your heart rate rise during a fun dance workout.

• Practice Gratitude: Each day, take a moment to reflect on what you’re grateful for—whether it’s your body’s strength, your growing baby, or simply the fact that you made time for yourself. Gratitude keeps you grounded and focused on the positives of your journey.

• Keep Things in Perspective: Weight loss is just one piece of your postpartum experience. Focus on how far you’ve come, how much you’ve accomplished, and the incredible strength you’ve gained as a mom. You’re doing something amazing every day, and that alone is worth celebrating.

When you find joy in the process, the motivation to keep going becomes second nature.

You’ll realize that your postpartum fitness journey is about so much more than the numbers on a scale—it’s about nurturing yourself in every way possible.

Final Thoughts:

Losing weight as a new mom is no easy feat, but with a little patience, the right tools, and plenty of self-compassion, you can stay motivated and crush your goals.

Remember, the journey is yours and yours alone—there’s no timeline, no competition, and no pressure to be perfect. What matters is that you’re showing up for yourself, one step at a time.

So go ahead, celebrate your small wins, keep moving forward, and know that you’re not just losing weight—you’re gaining strength, confidence, and a deeper connection to yourself.

You’ve got this, mama!

And no matter how busy life gets, you can make your health a priority while still being the incredible mom that you are! 💪👶❤️