Influencer Nidhi Tyagi has opened up about her postpartum weight-loss journey, revealing that she lost around 4–5 kg between 15 and 19 months after childbirth. She said rebuilding strength, improving core stability and gradually returning to exercise were more important than rushing to lose weight.
Losing pregnancy weight does not always happen quickly, and influencer Nidhi Tyagi has shared a candid account of why her own postpartum transformation took considerably more time than she initially expected.
In an Instagram post, Tyagi discussed the realities of losing weight after childbirth, explaining that although she initially lost some of the weight she had gained during pregnancy, the remaining kilos stayed for much longer.
According to Tyagi, she gained approximately 20 kg during pregnancy and lost around 10 kg soon after giving birth. However, she said her weight then remained relatively stable for almost a year despite breastfeeding, eating home-cooked food and going for light walks.
Her experience, she said, taught her that postpartum recovery cannot always be approached like a conventional weight-loss programme.
Nidhi Tyagi Says Postpartum Weight Loss Was “Not a Cakewalk”
“Losing the postpartum weight was not a cakewalk, and I haven’t even lost all of it yet, but there’s definitely progress,” Tyagi shared.
She acknowledged that basic principles such as nutrition and physical activity can influence body weight, but said the postpartum period brought additional challenges.
Recovery from childbirth, disrupted sleep, changes in routine and rebuilding physical strength can all affect how someone feels and functions after having a baby. Individual experiences can also differ considerably depending on pregnancy, delivery, health, nutrition, breastfeeding and other factors.
For Tyagi, the emphasis eventually shifted away from simply watching the weighing scale and towards becoming stronger.
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Why Tyagi Didn’t Rush Into Intense Workouts
Tyagi said she did not feel physically ready for demanding exercise immediately after childbirth.
She recalled being extremely weak during the early postpartum period and said that even holding her baby for more than 15 minutes caused discomfort in her back and arms.
Rather than immediately pursuing intense workouts, she decided to focus on rebuilding her strength.
One of her initial goals was improving her core. She recalled that she could initially hold a plank for only around 15 seconds.
Over time, her priority became strengthening her body rather than treating fat loss as the only measure of progress.
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She Started Structured Workouts Around 15 Months After Delivery
Tyagi said she began structured workouts approximately 15 months after giving birth.
Because leaving home with her baby was difficult, she hired a trainer who came to her home three times a week and had experience with postpartum fitness.
Her routine included a combination of core exercises, lighter cardio and weight training.
The gradual approach allowed her to focus on improving strength and physical capacity rather than attempting to accelerate weight loss.
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Tyagi Also Spoke About Diastasis Recti
Another part of Tyagi’s postpartum experience involved diastasis recti, commonly described as a separation or widening between the abdominal muscles that can occur during pregnancy.
The condition can affect core stability and, in some people, may be associated with abdominal bulging or back discomfort.
Tyagi said her training helped her improve her core strength and posture and reduce the back discomfort she had experienced.
However, diastasis recti can vary significantly in severity and presentation. Anyone concerned about abdominal separation, persistent pain or difficulty exercising after childbirth should consider getting an assessment from a qualified healthcare professional or a physiotherapist with appropriate postpartum expertise.
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She Lost Another 4–5 Kg Over Several Months
According to Tyagi, she lost approximately 4–5 kg between 15 and 19 months after childbirth.
Although that pace was considerably slower than the dramatic transformations often displayed on social media, she described the progress as meaningful.
Her physical capabilities had also changed. She said she eventually became capable of holding planks for much longer and felt significantly stronger than she had earlier in her postpartum journey.
The improvement in her back discomfort was another important marker of progress for her.
Does Breastfeeding Automatically Lead to Weight Loss?
Tyagi also addressed the widespread belief that breastfeeding automatically results in substantial weight loss.
Her experience was different.
Despite breastfeeding, eating home-cooked meals and maintaining light physical activity, she said she saw little change in her weight for nearly a year.
Breastfeeding can increase energy requirements, but its effect on postpartum weight change varies between individuals. It should not be viewed as a guaranteed weight-loss strategy.
New mothers also have different nutritional and recovery needs, particularly if they are breastfeeding, so aggressive calorie restriction may not be appropriate.
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Postpartum Fitness Should Begin With Recovery
Tyagi’s story highlights why postpartum fitness cannot be reduced to a race to return to a pre-pregnancy body.
For some women, rebuilding basic strength, recovering from childbirth and getting enough rest may be more relevant early goals than weight loss.
When medically appropriate, physical activity can be reintroduced gradually. The timing and type of exercise should take into account the individual’s pregnancy, delivery, recovery, symptoms and medical advice.
There is also no universal postpartum weight-loss timeline. Some women lose weight relatively quickly, while others experience much slower changes.
What Can Women Focus on After Childbirth?
Rather than chasing a specific number on the scale, postpartum recovery can involve several broader goals:
- Prioritising recovery: Give the body time to heal after pregnancy and delivery.
- Rebuilding strength: Gradually work on core, mobility and overall muscle strength when cleared to exercise.
- Eating adequately: Focus on balanced, nourishing meals rather than extreme dieting.
- Getting support: Sharing childcare responsibilities can make it easier to rest and eventually return to physical activity.
- Tracking more than weight: Strength, energy, mobility and reduced discomfort can also be meaningful signs of progress.
Tyagi’s experience is ultimately a personal one, rather than a template that every new mother should follow. Her story does, however, underline an important point: postpartum recovery can take time, and progress does not always appear immediately on the weighing scale.
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