Still look pregnant after birth? It's okay, your postpartum belly is totally normal

It comes as a surprise to many new moms: After nine-plus months of pregnancy, you have your baby and … still look about 4 or 5 months pregnant.

"I've been asked if I'm expecting at least six times since I gave birth, and it hurt my heart every time," says BabyCenter Community member Mish00.

Deep breaths: This is to be expected! Imagine your belly as a balloon, slowly inflating as your baby grows. Childbirth doesn't pop that balloon; it starts a slow and steady leak.

While no two women are the same, there are certain postpartum body changes that are pretty standard. Here's how to navigate them, and what to expect.

Why does my postpartum belly still look pregnant?

During pregnancy, your uterus and the ligaments, muscles, and skin around your belly do a lot of stretching – and they don't snap back immediately. When you're holding your new baby in your arms, you'll have a soft, round midsection.

But your body is already changing. The moment you give birth, your uterus starts contracting back to its pre-pregnancy state. The cells in your body that swelled during pregnancy begin to release extra fluid, which your body will expel via pee and postpartum sweating.

It typically takes six to eight weeks for the uterus to return to its pre-pregnancy size, and as the uterus contracts the abdomen will shrink as well. But for some moms, it may take much longer for their post-pregnancy belly to feel "normal" again. Many find that their midsection looks permanently different.

I've been asked if I'm expecting at least six times since I gave birth, and it hurt my heart every time. 

- BabyCenter Community mom Mish00

Some postpartum stomach bulges are caused by diastasis recti. Your abdominal muscles naturally separate during pregnancy, but when you develop this common condition, the connective tissue remains separated postpartum.

Your healthcare provider can confirm whether you have diastasis recti and, if needed, refer you to a physical therapist to recommend exercises to help treat it. In some cases, surgery may be necessary to repair the muscles.

The skin on your belly may tell a story, too: Many expecting moms develop a dark line down their abdomen, called the linea nigra, and a web of stretch marks – tiny scars caused by the skin's extensive stretching.

Stretch marks usually become less noticeable six months to a year postpartum, as their pigmentation fades. They become lighter than the surrounding skin (the color will vary depending on your skin tone), but their texture will remain the same. Certain stretch mark creams might help decrease the visibility of your stretch marks over time, but finding a product that works for your skin will take trial and error.

The deeper color of the linea nigra should gradually fade over a year, but it may not completely disappear. (Stretch mark creams won't have any impact on the linea nigra, which is caused by hormonal shifts.)

Finally, if you had a C-section, your incision will take at least six weeks to heal. It will eventually develop into a flatter, lighter C-section scar.

How long will it take for my postpartum belly to go away?

It's very individual, but depends on your weight loss as well as factors such as age, genetics, pregnancy weight gain, and more.

On average, moms experience an initial postpartum weight loss of at least 10 pounds after giving birth, and typically lose half their baby weight by the six-week mark postpartum. After that, weight loss becomes more gradual.

You may have heard breastfeeding helps with losing weight after pregnancy, but the jury's still out. Some studies suggest that breastfeeding might contribute to weight loss, while others have shown small differences in the amount of weight breastfeeding moms lose versus moms who formula-feed.

Even if you're losing weight steadily, it can take many months to get rid of the "pregnancy pouch," and sometimes it never goes away entirely. The "C-section pooch," a term that refers to the belly hanging over a C-section scar, might also be there to stay, though it will typically shrink as your body heals.

In the BabyCenter Community, lots of moms say it took them well over a year to get closer to their pre-pregnancy weight and shape. They stressed taking things slow, getting enough rest, and being kind to yourself.

"At nine months postpartum, I feel good physically and wear mostly all my pre-pregnancy clothing. However, my legs are wider (I'm squeezing into my jeans), my hips feel wider, and my stomach is a bit flabby. I'm assuming these changes are permanent at this point and I'm okay with it," said SereenAnn.

What can I do to shrink my tummy after childbirth?

The best advice is pretty basic: A healthy diet and exercise. To lose weight and build strength postpartum, focus on eating nutrient-rich foods and getting active once you're ready. And be patient, says Kristin Cohen, DNP, a certified nurse-midwife, board-certified women's health nurse practitioner, and member of the BabyCenter Medical Advisory Board.

"The process may seem painfully slow at times," says Cohen. "It's important to have realistic expectations and to focus on the things you have control over. It's healthier to be kind to ourselves and patient with our bodies that worked so hard to bring our babies into the world."

Postpartum exercise

First things first: Make sure you've been fully cleared by your ob-gyn or midwife before you jump into a rigorous workout after giving birth (especially if you're exercising after a C-section, so you don't aggravate your incision or trigger potential complications).

You can't spot-reduce fat in your body, including in your stomach area, so don't stress yourself out by cranking out crunches. Instead, aim for 150 minutes of moderate-intensity aerobic exercise per week – this can be anything that boosts your heart rate and helps you work up a bit of a sweat, including brisk stroller walks.

Once you're comfortable with cardio, start adding in some core strengthening exercises to target your deep abdominal muscles. Just 20 minutes of movement a day can help you work toward your weight loss goals and do wonders for your mood, stress levels, energy, and sleep. (If you're struggling to find room in your schedule, here are tips on finding time to exercise as a new mom.)

Postpartum diet and nutrition

Start by adding more healthy postpartum foods to your plate. Focus on the good stuff: Colorful fruits and veggies; fiber-rich whole grains; unsaturated and filling fats like avocados and olive oil; and satiating proteins like eggs, legumes, chicken, and tofu.

If you're breastfeeding, wait at least two months before you reduce the amount of food you're eating – losing weight too fast, too soon isn't safe and can mess with your milk supply. (You need roughly 500 extra calories a day to nurse your baby – for a daily total of 2,000 to 2,800 calories.)

It's important to have realistic expectations and to focus on the things you have control over.

- Kristin Cohen, DNP, certified nurse-midwife and nurse practitioner

Women who aren't breastfeeding generally need 1,600 to 2,400 calories a day to fuel their bodies, but everyone's caloric needs are different depending on age, BMI, and activity level. Talk to your provider for personalized advice. (Also, the U.S. Department of Agriculture provides this handy calorie calculatorOpens a new window that can give you an estimate – and includes pregnancy and breastfeeding status.)

Remember, go slow and steady for healthy postpartum weight loss. Losing more than one pound per week can stress your body and make you feel even more exhausted and cranky.

Do postpartum belly wraps and bands work?

Postpartum belly wraps aren't proven to help moms lose weight or regain their pre-pregnancy shape. But anecdotally, some women say they help.

And belly wraps have other benefits. Lots of different wraps and bands are available, known for everything from helping with postpartum back pain to supporting the uterus as it returns to its original size. They serve a similar function as postpartum belly binding, a traditional practice that involves wrapping your entire stomach area in a garment to support the abdomen.

Some providers recommend using a postpartum belly band or wrap to help with diastasis recti and other pregnancy-related conditions like pubic symphysis dysfunction.

Just keep in mind that increased pressure on your abdomen can potentially exacerbate any issues you might be having with your pelvic floor muscles after giving birth, says Cohen. It's best to talk to your provider or a pelvic floor physical therapist before using a belly wrap to make sure it makes sense for your body and needs.