Your body after a baby. Recovering first and eating well on very little sleep

The first weeks belong to recovery

Bleeding, stitches, a caesarean scar, broken nights and feeding around the clock. The NHS guide to your post-pregnancy body covers common changes, from pelvic floor weakness to separated stomach muscles, and reminds you that a GP or health visitor can help at any time. It also explains that the postnatal check at around 6 to 8 weeks is the right moment to talk about how you are feeling, in body and mind.

Food you can eat with a baby in your arms

• Overnight oats or porridge prepared the night before
• Wholemeal toast with eggs or peanut butter
• Chopped fruit and a pot of yoghurt kept at eye level in the fridge
• A big pan of soup or chilli, frozen in single portions

When friends in Anlaby or Cottingham ask what they can bring, say a meal for the freezer. Keep a glass of water wherever you feed, as many new mums feel very thirsty.

Help with the shopping

If you have a child under 4, you may be eligible for the NHS Healthy Start scheme, which gives a card with money for milk, fruit, vegetables and pulses, and free vitamins for pregnancy and breastfeeding. It is worth checking, as many eligible families never apply.

Moving again, gently

Short walks with the pram are a lovely way to start, perhaps along the river near the Humber Bridge when you feel ready. Pelvic floor exercises can begin early. The NHS physical activity guidelines advise that after your 6 to 8 week postnatal check you can build up to more intense activity if you feel able, and that vigorous exercise is not recommended if you were inactive before pregnancy.

About the scales

Some weight goes in the first days. The rest usually takes many months, and that is normal. Strict dieting while you are short of sleep tends to leave you exhausted and hungrier. Regular meals with protein, vegetables and wholegrains are kinder and more sustainable. Our guides to a good breakfast and snack ideas make it easier.

Mood matters as much as shape

Feeling tearful in the first days is common. Feeling low, anxious or unable to cope for more than 2 weeks is a reason to speak to your GP or health visitor straight away.

When you are ready for a routine

Phillipa and Pete Fox, who founded Willerby Nutrition, work alongside the rest of the coaches, all trained in nutrition. Members have breakfast at the club in the morning with daily follow-up, and the free assessment goes at your pace. If you are breastfeeding or still recovering from the birth, check with your GP or midwife before changing what you eat.