Most women typically shed around 13 pounds soon after childbirth. Much of it comes from your baby (who would typically weigh around 6 to 8 lbs, on average) while the rest of the initial weight loss can be attributed to the delivery of the placenta plus the amniotic fluid that you expelled. New moms may also experience more frequent sweating and peeing as she sheds all the retained fluids throughout the course of the pregnancy.
The average weight gain for women during pregnancy is anywhere between 25 and 35 lbs. So, losing this much weight after childbirth is a good start. However, it is also common for women to have gained more than 25-35 lbs. as there could be more fats stored over the entire pregnancy. Unfortunately, these extra fats are not as easy to shed for some women.
How do you lose this so-called “baby weight”? A healthy diet and regular exercise are just some of the things you can do to help you out. Consider these steps and factors that will aid you in your post-pregnancy weight loss.
Give Yourself Time
It takes time for the body to recover from childbirth. Hormones will need time to normalize, not to mention a woman’s body is physically altered by the whole experience of delivering a child. Losing weight too rapidly after giving birth might delay other aspects of recovery. At a minimum, wait until after your 6-week postpartum checkup before attempting to lose weight. If you are breastfeeding, it’s good to put off weight loss until your baby’s 2nd month when your milk supply has normalized.
- Aim to lose just about 1.5 lbs. a week.
- Breastfeeding mothers need about 500 extra calories each day than before pregnancy. You may source these extra calories from eating whole grains, fruits, vegetables, and lean protein.
Breastfeeding
Breastfeeding actually burns calories, helping you to lose weight. And if you are breastfeeding, you should aim for gradual weight loss. Losing weight too rapidly might lower your milk production. The ideal weight loss of about 1.5 lbs. each week should not impact your health and milk supply.
Eating Right
Healthy eating habits should assist in ideal weight loss after pregnancy.
Try your best to avoid skipping meals, especially breakfast. Not eating means you’ll have less energy for taking care of your baby nor for exercise.
- You may eat 5 or 6 small meals a day and take healthy in-between snacks rather than 3 large meals every day.
- Eat slowly as this will allow you to better notice that you are full. Also, try to focus on eating (avoid multitasking) so you will avoid overeating.
- Drink 12 cups of fluid each day, at least.
- Limit your intake of sugary drinks like sodas and juices, especially those with artificial sweeteners. These drinks are packed with calories.
- Increase whole fruit intake instead of fruit juices as the latter may have extra calories. Whole, fresh fruit are good sources of vitamins, nutrients, and fiber.
- Choose baked or broiled foods over fried.
Exercise
Coupled with a healthy diet, regular exercise is a great way to lose excess weight. Exercise sheds fat instead of essential muscle.
Tempting though it is, do not over-exert yourself with hard routines for faster weight loss. Again, rapid weight loss is not ideal after childbirth. A brisk stroll around the block, perhaps with your baby safely in the stroller, could be a great way to incorporate exercise into your daily routine.
Start off with low-impact, even stress-alleviating exercises such as yoga or tai chi. If you were a runner before getting pregnant, you may ease back into it by running maybe a mile a day once your body has recovered from delivering your baby. Do not rush into it, especially if you delivered your baby via cesarean section.
“Mommy Makeover”
This is a novel term that blankets various procedures with the purpose of rejuvenating the body post-childbirth. Psychologists believe that a positive body image benefits a person’s mental health. This is why many women consider cosmetic treatments or surgery such as tummy tucks, liposuction, or breast lifts in their bid to restore their pre-pregnancy weight, shape, or form. However, it is always good sense to consult with a licensed health professional before undertaking invasive procedures after childbirth.
You should allow yourself time and plan to restore your pre-pregnancy weight after 6 to 12 months of giving birth. Crash diets are not healthy, nor is over-exerting yourself in high-impact exercise too soon after childbirth. Set realistic goals for yourself. And keep your mind open that returning to your former weight or form after the changes to your body caused by pregnancy may not happen, but that doesn’t mean you’re no longer beautiful.
Meta title: Weight Loss After Pregnancy
meta desc: Pregnancy makes many women gain weight because of the physical and chemical changes that their bodies undergo. But losing extra weight after giving birth is possible. Read on to learn how.
