Our Second Nature Founder Velda Tan Shares How She Lost 12kg After Baby No. 3 — No Fad Diets

Mums often face the pressure of bouncing back after giving birth — be it back to their pre-baby bodies, routine or lifestyle. But that’s not how it works. It took nine months to grow a little human (and survive all the aches, sleepless nights, hormonal fluctuations, and mental havoc that came with it). Of course, it’s going to take time to adjust to a new reality. A whole lot more time.

And Velda Tan’s recent Instagram post is a reminder of just that. The founder of clothing label Our Second Nature shared her postpartum journey, revealing that she began her weight loss journey six months after welcoming her third child, Evan, in Jan 2025 — and went on to lose 12kg over the following six months.

No fad diets, programmes, or magic pill,” according to the 38-year-old. Just a focus on consistency, balance, and strength.

1. Don’t follow a plan that doesn’t fit your life

You may have seen social media accounts or fitness influencers touting “28-day weight loss plans”, strict diets of “whole foods only”, or heaven forbid, the influx of #Skinnytok videos that glorify being thin.

Sure, whole foods and regular exercise are important and part of a healthy lifestyle. But for busy mums, there isn’t always time to cook from scratch, track calories or hit the gym every morning. At times, dinner looks like a quick takeaway or something convenient, while the best exercise you get in a week is chasing your toddler around the playground.

And that’s okay.

When a plan doesn’t suit your lifestyle, it’s rarely sustainable. Life gets busy, you’re juggling work and kids, and suddenly the plan has fallen apart. For Velda, sustainability was the priority. She kept social meals to once or twice a week, kept her alcohol intake in check, and planned her workouts around her kids and work. She built habits that worked with her lifestyle, not against it.

2. Don’t be too hard on yourself. Patience is key

Progress is never linear, and results don’t show up instantly. “Trust the process and show up anyway,” says Velda

On bad days, I gave myself grace and focused on consistency instead of performance.

Remember, slow progress is still progress. And what matters most is that you’re doing it in a sustainable way that supports you both mentally and physically.

3. Postpartum isn’t the time for extremes — prioritise strength

We all know that giving birth places a whole lot of stress on your body. And the period right after pushing out another human being is to let your body recover, not drive it to its limits in the name of “snapping back”. With much of your energy also going into caring for a newborn, prioritising healing and rebuilding strength should come first.

“I trained to rebuild strength first — weight loss was a bonus, not the goal. There were no fad diets, programmes, or magic pills; only time and consistency,” Velda shares.

4. Recovery is equally important

It was also only after adding recovery days to her routine that she felt a real change.

Allowing my body to rest and respond helped set the right foundation for results that last.

Recovery looks different for everyone, but at its core, it’s about giving your body time to repair muscles, rehydrate, and restore balance. This can mean taking walks for active recovery, getting enough sleep, stretching, or doing low-intensity exercises like yoga or pilates after intense workouts.

Not sure if you’re recovering properly? Constant fatigue, persistent aches, frequent strains, reduced performance and poor sleep are all signs that your body might need more rest and care.

5. Go back to basics

There’s no beating science when it comes to weight loss — which means you’ll have to be in a calorie deficit to lose the extra weight. Velda shares that she stayed in a slight calorie deficit for a few months, with protein- and fibre-rich foods that kept her full. (Try our list of high-protein recipes!). You can also make use of calorie-tracking apps to help you with your goals, but know that it doesn’t work for everyone.

Most days, Velda ate what her kids ate — the good stuff, of course. From her Instagram post, it looks like their meals comprise a balanced plate of greens, protein, carbs, and nourishing soups. As for breakfast, Velda shares that she has “two eggs with a protein shake without fail”.

6. Walking can do wonders

High-intensity workouts aren’t the only or best way to burn calories. In a similar vein, the amount of sweat chalked up from a workout should not be considered a benchmark of weight loss. One underrated activity? Walking. Velda shares that walking is “a gentler way to increase movement without increasing hunger”, compared to running. She uses small pockets of time to clock in her steps, like early mornings or after the kids are in bed.

She adds that walking also supports her lymphatic drainage, digestion and gives her a mental boost.

7. Reduce decision fatigue where possible

Velda keeps things simple by rotating just two to three gym outfits. “Less thinking means more showing up,” she says. And we agree, especially as a mum, with your brain already juggling a million other things.

Cutting down on small decisions, like what to wear, when to work out, or even what snack to grab, frees up mental energy for stuff that matters more — like getting your workouts in, eating well, and actually getting some rest. Little tweaks like this can make sticking to your goals feel a whole lot easier.

8. Find a workout or activity you love

Let’s get real. You have the best chances of maintaining a workout when it’s one that you actually enjoy, be it pilates, pickleball, or Velda’s movement of choice — padel, a racket sport that blends features of tennis and squash. The sport, played in doubles, also allows Velda to hang out with her friends while getting a workout in.

In short...

Remember, your weight loss/maintenance goal should take into account your long-term wellbeing; it’s so much more than the number on the scale, or the size of your clothes. Your mental, emotional and physical health matter too. A slow and steady approach beats a fast and furious one, anytime.

Rather than “bouncing back”, think of this as a journey of prioritising yourself and understanding your body. Most importantly, be kind to yourself. You are allowed to move forward at your own pace, on your own terms.