A Dietitian’s Take on Settling Into Your Postpartum Body: 5 Gentle Ways to Support Body Acceptance

The postpartum season can leave you feeling unfamiliar in your own skin. Some days your body feels strong and capable, other days tender, stretched, or uncomfortable. If that sounds familiar, you are not alone.

Your body has just done something extraordinary. Instead of rushing to “bounce back,” this chapter can be an invitation to settle in, listen closely, and support yourself with small, steady acts of care. Body acceptance is not about loving every part of your reflection. It is about softening toward yourself, meeting your needs, and letting enough be enough.

Here are five gentle, evidence-based ways to support body acceptance as you move through postpartum and into motherhood.

1. Practice Body Respect, Not Body Perfection

Body respect is about caring for your body simply because it is yours. It might look like resting when you are tired, choosing clothes that feel good, and feeding yourself regularly even on the busiest days.

Positive body image does not require nonstop confidence. Research shows it is more about understanding that your body is worthy of care, dignity, and nourishment at every size and stage [1]. When you shift your focus from how your body looks to what it allows you to do, you open up space for more self-compassion and less pressure. This is the kind of approach that restores rather than pushes.

2. Move in Ways That Reconnect, Not Deplete

Movement in postpartum should feel supportive, not punishing. Gentle, intentional movement can help you reconnect with your body and rebuild trust, reminding you that it is capable, adaptable, and still yours to inhabit fully [1].

This might look like stretching on the floor during nap time, a slow walk with the stroller, or a few minutes of mindful strength work. Let comfort and energy guide you instead of expectations.

Research suggests that moderate physical activity can help improve mood and reduce postpartum depressive symptoms [2], which makes movement a powerful tool for emotional well-being.

Always check in with a physiotherapist, athletic therapist, or healthcare provider before returning to or advancing exercise. Your recovery deserves support and safety.

3. Nourish Without Rules or Restriction

Your postpartum body has real recovery needs. Restriction tends to leave you depleted, while nourishment helps you rebuild strength and resilience.

Aim for balanced meals that feel grounding and satisfying. Include protein, complex carbohydrates, nourishing fats, and colourful produce when possible. Pay attention to hunger and fullness cues, and notice which foods leave you feeling energized and steady.

Research exploring women’s experiences in early postpartum shows that focusing on supportive behaviours like regular meals and gentle movement is linked to better body satisfaction and connection to the body, regardless of appearance or weight [3]. Nourishment is not about control. It is about care, trust, and healing.

4. Protect Your Energy on Social Media

The content you consume can change how you feel about your body. Exposure to appearance-focused posts tends to increase body dissatisfaction, while media that encourages self-compassion and realistic body representation can support healthier body image [4].

You have full permission to unfollow anything that leaves you feeling less grounded or more self-critical. Curate your feed to include voices that normalize postpartum softness, celebrate rest, and support gentle, realistic nutrition. Your online world should feel like a place that lifts you up.

5. Remember You Are More Than a Body

You are so much more than what you see in the mirror. Your body is part of your story, but it is not the whole story. It allows you to hold your baby, connect with your people, and experience moments that matter most [1].

Take small moments to reconnect with your values, strengths, and the parts of you that have nothing to do with appearance. If certain body changes feel particularly heavy, support from a registered dietitian or perinatal therapist can help you rebuild trust and ease.

Living from the truth that you are more than a body brings freedom, softness, and room to breathe.

If Thoughts About Your Body Feel Heavy:

It is normal for food, body, or movement to feel complicated in postpartum. You are not doing anything wrong, and you do not have to figure it out alone. Support is available, and reaching out is a sign of care, not weakness.

You do not need to love your body to care for it. Gentle nourishment, rest, and intentional movement are more than enough. Respect yourself, honour your needs, and take it one small choice at a time.

Disclaimer

This content is for general informational purposes only and is not intended as medical advice. Please consult your healthcare provider or a Registered Dietitian for guidance specific to your health, pregnancy, or postpartum needs.

About the Author

Julie Keta (she/her) is a Registered Dietitian specializing in postpartum nutrition and restorative approaches to body respect. She helps new moms find ease around food, movement, and body changes through gentle, evidence-based care. Explore more resources and nourishing support for your postpartum journey at www.flourishtrue.com.

References

[1] Kite, L., & Kite, L. (2020). More than a body: Your body is an instrument, not an ornament. Houghton Mifflin Harcourt.

[2] Kołomańska-Bogucka, D., & Mazur-Bialy, A. I. (2019). Physical activity and the occurrence of postnatal depression: A systematic review. Medicina, 55(9), 560. https://doi.org/10.3390/medicina55090560

[3] Murray-Davis, B., Grenier, L., Atkinson, S. A., et al. (2019). Experiences regarding nutrition and exercise among women during early postpartum: A qualitative grounded theory study. BMC Pregnancy and Childbirth, 19, 368. https://doi.org/10.1186/s12884-019-2508-z

[4] Jiménez-García, A. M., Arias, N., Hontanaya, E. P., et al. (2025). Impact of body-positive social media content on body image perception. Journal of Eating Disorders, 13, 153. https://doi.org/10.1186/s40337-025-01286-y