Your Body After Birth: What to Expect Postpartum

Becoming a new mom is an incredible journey filled with joy, challenges, and a whole lot of change—especially when it comes to your body. If you’re about 2 months postpartum, you might be wondering what’s considered “normal” and what you can do to support your body as it heals and adapts. From hormonal changes to physical recovery, the postpartum period, especially at 2 months postpartum, is a unique time that requires special care, understanding, and a little bit of patience.

In this post, we’re diving into what to expect from your body at 2 months postpartum, focusing on practical tips to help you recover and feel your best. As a dietitian and personal trainer, I’m here to provide you with expert advice on how nutrition and fitness can play a significant role in your postpartum journey. So, let’s explore how you can navigate these changes and support your body’s recovery with confidence!

Understanding Body Changes at 2 Months Postpartum

After giving birth, your body goes through a whirlwind of changes—some expected, others surprising. It’s important to know what’s normal and how to care for yourself during this time.

Hormonal Changes

One of the most significant changes you’ll experience postpartum involves your hormones. Hormone levels, particularly estrogen and progesterone, fluctuate drastically after birth, which can lead to a rollercoaster of emotions. You might experience mood swings or even the “baby blues,” a common emotional response during the first few weeks postpartum. These feelings are completely normal and usually subside as your body begins to regulate itself. However, if you find these feelings lingering or intensifying, it could be a sign of postpartum depression, and reaching out to a healthcare provider is crucial.

Hormonal changes also impact your physical recovery. You may notice shifts in your body, such as postpartum hair loss or changes in skin texture, due to fluctuating hormone levels. Understanding that these changes are temporary can help you navigate this phase with more ease.

Physical Changes

Your body has been through a lot, and physical changes are inevitable. Common experiences include:

Vaginal Bleeding and Discharge: After birth, it’s normal to experience vaginal bleeding (lochia) as your body sheds the lining of your uterus. This can last from a few weeks to a couple of months, gradually decreasing in flow. You may also notice vaginal discharge, which is usually part of the healing process. However, if you notice large clots or an unusual odor, it’s best to consult your healthcare provider.

Perineal Pain: If you had a vaginal birth, you might experience soreness or discomfort around your perineum, the area between your vagina and anus. This is especially common if you had an episiotomy or a tear during delivery. Using ice packs, sitz baths, or warm water when cleaning can help alleviate some of the discomfort.

Changes in the Pelvic Floor and Abdominal Muscles: Pregnancy and childbirth can weaken your pelvic floor muscles and stretch your abdominal muscles, leading to issues like urinary incontinence or diastasis recti (abdominal separation). These changes are common, but they can be improved with targeted exercises and proper care.

Knowing what to expect can make all the difference as you navigate these changes. Remember, your body is doing an amazing job recovering from childbirth, and with the right support—like a balanced diet, gentle movement, and rest—you can help it heal more effectively.

Key Phases of Postpartum Recovery

The postpartum period is often broken down into distinct phases, each with its own set of challenges and recovery milestones. Understanding these phases can help you set realistic expectations and care for your body in the best way possible.

Immediate Postpartum (First Weeks)

During the first few weeks after birth, your primary focus should be on rest and recovery. This is when your body begins to heal from the delivery, whether vaginal or cesarean. It’s important to take it easy and allow your body the time it needs to start healing. Managing discomfort with warm water baths, ice packs, and gentle stretches can help, and staying hydrated is key to supporting overall recovery.

Weeks 2-6 Postpartum

As you move into the second phase, your body continues to heal, and you may start to feel more like yourself. Light activities such as short walks and pelvic floor exercises (like Kegels) can be introduced to help rebuild strength without over-exerting yourself. Remember, listening to your body and not rushing the recovery process is essential.

Beyond 6 Weeks (2 Months Postpartum and Beyond)

At around 6 weeks postpartum, many women receive the green light from their healthcare providers to gradually resume more physical activities, depending on their recovery progress. This is the time to focus on regaining strength and mobility through gentle exercises and core rehabilitation. It’s also when you might start thinking about longer-term goals, such as weight loss or getting back to your pre-pregnancy fitness routine. But remember, every body recovers differently—patience and consistency are your best friends during this time.

Each phase of postpartum recovery comes with its own unique needs and challenges. By understanding what to expect and taking the appropriate steps to care for your body, you can support a smoother and more effective recovery.

Nutrition Tips for Postpartum Recovery

Good nutrition is key to bouncing back after having a baby, helping your body heal, boosting your energy, and supporting breast milk production. As a dietitian, I’m all about fueling up with the right foods to help you feel your best during this crazy, beautiful, and sometimes overwhelming time.

Balanced Diet for Healing and Energy

After giving birth, your body is working overtime to recover and adjust. You need a variety of nutrients to heal, restore energy, and keep everything running smoothly. This means focusing on whole foods—like lean proteins, whole grains, fruits, and veggies—that pack a nutritional punch. Staying hydrated is also super important, especially if you’re breastfeeding. More fluids are needed to keep that milk flowing and keep you feeling good!

The Power of Protein: Supporting Breast Milk and Muscle Recovery

Let’s talk protein—it’s your best friend right now. Not only does protein help keep your breast milk supply up, but it also plays a huge role in rebuilding muscle and getting your strength back. After having a baby, you might notice your muscle mass took a bit of a hit, which is totally normal. Protein helps repair those muscles and get your metabolism fired up again.

In my own postpartum journey, I made it a priority to up my protein intake, aiming for about 1-1.2 grams per pound of body weight. This wasn’t just about keeping my milk supply strong; it was also about feeling stronger and more energized. Right after my babies were born, I leaned on convenient protein options—things like protein bars, beef sticks, Greek yogurt, and protein shakes. These were lifesavers for getting enough protein without having to prep a lot of food (because who has time for that with a newborn?!). This approach helped me see some awesome changes in my body and energy levels.

Metabolism and the Importance of Eating Enough

A big mistake I see a lot of new moms make is cutting calories too quickly to lose the baby weight. But here’s the thing—especially if you’re breastfeeding, you need to eat enough to keep your metabolism going strong and to keep your milk supply up. Cutting back too much can slow down your metabolism and make it even harder to lose weight later on.

Your body needs fuel to recover from childbirth and handle everything that comes with caring for a new baby. Eating enough of the good stuff helps you heal and feel your best. This isn’t about going hungry; it’s about nourishing your body so it can do its job well.

I always tell my clients, “Forget about calorie counting right now—focus on eating nutrient-rich foods and listening to your body.” That’s where my coaching comes in. I help new moms find a balanced approach to eating that supports their recovery and goals, whether that’s weight loss, building muscle, or just feeling more like themselves again.

The Role of Electrolytes and Minerals in Postpartum Recovery

Let’s not forget about electrolytes and minerals! These little guys are super important for keeping you hydrated, especially when you’re breastfeeding. After having a baby, your body needs more of these nutrients to keep things like muscle function, hydration, and energy levels on point.

I’m a big fan of the electrolyte and mineral drink powders from Needed. They’ve got products specifically designed for pregnancy and postpartum, which are perfect for helping you stay hydrated and replenish those lost minerals. Plus, staying on top of your hydration game can make a big difference in your energy levels and milk production.

If you want to give Needed a try, use my code WELLANDBALANCEDLIFE to get 20% off your order. These have been a game-changer for me and so many of my clients—definitely worth checking out!

And remember, if you’re looking for a more personalized approach to your postpartum nutrition and fitness, I’m here to help! My coaching program is all about creating a plan that works for you, your body, and your new life as a mom. It’s all about making progress, not perfection, and doing what feels right for you and your baby.

Fitness Guidelines for 2 Months Postpartum

Postpartum fitness is all about getting back to feeling strong, healing well, and moving your body in a way that feels good. Whether you’re two weeks or two months postpartum, it’s important to ease into exercise with a plan that fits where you’re at right now. As a Pregnancy and Postpartum Corrective Exercise Specialist, I’ve learned how the right workouts can truly help new moms feel better and more like themselves again.

When to Start Exercising

First off, make sure to get the green light from your healthcare provider before you start working out again. Most of us get the go-ahead around the 6-week mark, but this can vary depending on how your birth went and how your body is healing. The key is to listen to your body and start with movements that are gentle and supportive of your recovery.

Safe Exercises for Postpartum Recovery

Getting back to exercise after having a baby is all about starting slow and focusing on core and pelvic floor strength. These muscles go through a lot during pregnancy and delivery, so it’s important to strengthen them the right way. In my own journey, I had a 4-finger gap in my abdominal muscles—hello, diastasis recti!—and through consistent, focused exercises, I was able to close it to a 1.5-finger gap without any pelvic floor pain or leakage. If you’re around 2 months postpartum, this is a great time to start reintroducing more strength-based movements, as long as your core and pelvic floor are ready.

In the Fit Mama Collective, I share workouts that include deep core healing exercises to help with things like diastasis recti and pelvic floor issues. We work on things like controlled breathing exercises, pelvic tilts, and even modified crunches as you build up strength. It’s all about engaging your core properly and moving at a pace that works for you.

Healing Diastasis Recti and Strengthening the Core

Diastasis recti can feel like a big challenge, but with the right exercises, you can make great progress. I focus on exercises that target those deep core muscles—the transverse abdominis—that help close the gap and build strength. It’s all about moving with intention and control, and when you’re ready, you can safely add more traditional core moves like crunches and sit-ups into the mix.

In the Fit Mama Collective, I guide you through workouts that help build up your core strength safely, step by step. If you’re dealing with diastasis recti or other postpartum challenges, my coaching programs give you a personalized plan that’s all about helping you get stronger and feel better.

Metabolism, Nutrition, and Fitness: A Holistic Approach

Remember, it’s not just about exercise—what you eat matters too. After having a baby, your metabolism can feel a bit all over the place, especially if you’re breastfeeding. It’s so important to make sure you’re eating enough to keep your energy up and your milk supply steady. That’s why I always focus on a balanced approach that combines good nutrition with smart workouts.

During my postpartum journey, I learned how important it was to understand my body type and discover which macros best fueled me for my goals and genetics. At 2 months postpartum, it’s common to still be working on core healing, especially if you’re focusing on diastasis recti recovery. This is also a big part of what I teach in my Metabolism Fix program. The program is designed to help you understand how to fuel your body properly, optimize your metabolism, and achieve sustainable weight loss, all while navigating the demands of motherhood.

Whether you’re looking to build strength, heal your core, or just get your energy back, having the right fitness and nutrition plan can really help. That’s what my programs are all about—giving new moms like you the tools and support you need to feel strong and confident. With the Metabolism Fix, you’ll learn how to eat in a way that supports your goals without feeling deprived, and how to integrate effective, time-efficient workouts that fit into your busy life.

Postpartum fitness isn’t about rushing to “bounce back”—it’s about moving forward in a way that feels good for you and your body. Let’s take this journey together, one step at a time, and make it a positive, empowering experience!

Mental Health and Emotional Well-being at 2 Months Postpartum

Postpartum recovery isn’t just about physical healing—it’s also about taking care of your mental health. Many new moms experience mood swings, feelings of sadness, or the “baby blues” in the weeks after giving birth. These emotional changes are often due to fluctuating hormone levels, especially drops in estrogen, and the overall adjustment to caring for a new baby. It’s completely normal to feel overwhelmed, but it’s important to recognize when it might be more than just the baby blues.

For some mothers, symptoms can progress to postpartum depression, which includes persistent feelings of sadness, anxiety, or hopelessness. If you’re experiencing any symptoms of postpartum depression, such as severe mood swings or a loss of interest in activities you once enjoyed, it’s crucial to reach out to your healthcare provider. They can help determine the best care plan, whether that’s connecting with a support group, counseling, or medication.

Additionally, lack of sleep and the constant demands of caring for a newborn can contribute to emotional stress. Even at 2 months postpartum, sleep deprivation can still play a huge role in emotional well-being, so it’s important to recognize the impact of rest on your mental health. Remember to lean on your support system—family members, friends, or a support group of new parents can be invaluable during this time. Taking short breaks, practicing deep breathing exercises, or simply getting outside for a walk can help improve your mood and overall well-being.

Postpartum Checkups and When to Seek Medical Attention

Regular postpartum checkups with your healthcare provider are essential to ensure your body is healing properly and to address any concerns you may have. Typically, the first postpartum checkup happens around the six-week mark, but it’s important to schedule additional visits if needed. During these checkups, your provider will check for signs of infection, monitor your recovery from vaginal or cesarean delivery, and discuss any symptoms like vaginal bleeding, large clots, or perineal pain.

If you’re experiencing ongoing symptoms like persistent pelvic pain or urinary incontinence at 2 months postpartum, it’s important to talk to your healthcare provider about potential next steps in your recovery. It’s also important to monitor other symptoms that may arise in the months postpartum, such as persistent pelvic floor pain, urinary incontinence, or complications from gestational diabetes. If you experience any symptoms like chest pain, severe headaches, or unusual vaginal discharge, seek medical attention immediately. These could be signs of serious health problems that need prompt care.

In addition to checking on your physical recovery, your healthcare provider can help address other concerns, like managing postpartum constipation, understanding the timing of your first postpartum period, or dealing with high blood pressure that may have developed during pregnancy. They can also offer guidance on birth control options suitable for new mothers and discuss any risk factors for future pregnancies.

2 Months Postpartum Key Takeaways

Navigating the postpartum period can be a rollercoaster of physical, emotional, and mental changes, but understanding what to expect can help make this journey a little easier. From focusing on proper nutrition and safe exercise to recognizing signs of postpartum depression and knowing when to seek medical attention, there are many aspects of postpartum care that are important for both new moms and their families.

Remember, every mother’s recovery timeline is different. By paying attention to your body, taking care of your mental health, and staying connected with your healthcare team, you can support a smoother recovery and get back to feeling your best. If you’re looking for additional support, resources like the Fit Mama Collective and my Metabolism Fix program are here to help guide you through your postpartum journey with confidence and care.

Above all, give yourself grace. Postpartum recovery is not about bouncing back quickly but about moving forward in a way that honors your body, your health, and your new role as a mother.