Guide to Weight Loss After Pregnancy

You cannot wait to go fit into your old clothes again after wearing those tent-sized maternity clothes for months, can you? While this is something all new mothers look forward to with eager anticipation, for a lot of women the baby fat is a bit more difficult to shed.

Each woman is different and there is no “one universal” formula for shedding those unwanted pounds gained during pregnancy. However, there are a few weight loss guidelines that one can follow to get the “old you” back, feeling great and wearing fashionable outfits again once you get your strength back.

A nutritious diet is more important than weight loss

During the first six weeks of after child birth, a healthy diet is much more important than a weight loss diet. It is recommended that your diet include a good balance of fruits, vegetables, protein, calcium, whole grains and iron. Whether or not you’re breastfeeding, your body is still recovering from the pregnancy and birth, and a nutritionally balanced diet will help you heal and feel better much faster.

Your doctor may recommend that you take an iron supplement for the first six weeks post partum, while your body recovers. If you’re breastfeeding, it’s even more important to eat a well-balanced diet, since you’re still sharing all the calories you’re consuming with your child. If you count calories, a breastfeeding woman should consume the same amount as she did before pregnancy to maintain her weight plus about 500 calories. For many, this means about 2,500 to 2,700 calories a day, which will support milk production and allow for moderate weight loss of half a pound per week.

Avoid fish that are high in methyl mercury, and uncooked foods such as sashimi, raw milk products, and deli meats which, although less risky these days, still run the risk of of food-borne illnesses. Safety precautions include cooking meat and poultry until well done, washing all cooking utensils thoroughly and washing fruits and vegetables thoroughly.

Healthy weight loss

There are many motivators, other than feeling good and having more energy, for systematically striving for weight loss following child birth — there are also the health risks of being overweight. If you carry extra pounds, you have an increased risk of diabetes, hypertension, and cardiovascular disease.  Losing weight will improve your health not only now but it can also influence your weight in future years to come.

Studies have shown that women who breastfed beyond 12 weeks and participated in postpartum aerobic exercise had lower weight gain 15 years later. Excess pregnancy weight gain and failure to lose weight in an appreciable time are indicators of obesity in midlife. Weight loss following pregnancy involves three things: Nutrition, exercise and scores of patience.  It’s generally difficult to lose weight without exercise being part of your weight loss program.

If you’re breastfeeding, a good bit of the pregnancy weight will come off fairly quickly. But this isn’t a time to try to lose weight. Whether or not you’re breastfeeding, your body won’t recover as well or as quickly if you cut back drastically on your portions or calorie intake. If you ate a lot of sweets during your pregnancy, one thing you can do immediately is to start to cut back on those treats. But otherwise, there’s no need to add the extra pressure of dieting to an already stressful period pf taking care of a newborn baby.

Exercise Precautions

Six weeks after child birth involves a simple visit with your caregiver or doctor to be be weighed, have your blood pressure taken, and asked about any problems you may encounter. You will most likely be given the green light on exercise.

It is recommended to wait until this checkup before starting vigorous exercise, but that’s a somewhat arbitrary time frame, based on the typical model of obstetric care.  If you’re stitches seem to be have healed, and if you want to be more active, moderate exercise before the six week postpartum visit should not be a problem.

Start out slowly, listen to your body and do not push yourself too hard. And if you find yourself tired or uncomfortable, then take your activity level down a notch. Please note that there is no reason to rush the healing process as there will always be time to exercise and address weight loss.

If you suffer from obesity, then your doctor will of course tell you which diet and exercise routine you should be following after childbirth for weight loss.

Eating for One

When you were pregnant, you were eating to nourish yourself and your child and you may have eaten more than usual to support your baby’s growth and development. The right nutrition is still important after the baby is born – especially if you’re breast-feeding – but note that your needs and goals are different now. Focus on foods that are high in fiber – e.g. fruits, vegetables and whole grains — as  they provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. White meat poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins.

Here are some other tips to help you lose weight after pregnancy -1. Avoid temptation- Buy only healthy foods and do not keep junk food in the house. 2. Eat smaller portions – Do not starve yourself or skip any meals, just eat smaller portions than you were used to while you were pregnant. 3. Drink water before meals.

Beginning Exercise

It’s a good idea to start taking short, easy walks as soon as it feels comfortable for you.  If weather permits, take brisk walks to the park, library, neighborhood coffee shop or anywhere that makes the exercise walk enjoyable.  When it’s alright to take the baby outdoors, taking your baby with you in a stroller will be very fulfilling. Instead of leaving your baby with a baby sitter, no matter how reliable, to go to the local gym, it may be a better idea to workout at home instead.

The most important factors in weight loss after pregnancy will be patience and consistency, along with a sensible, healthy diet and an exercise plan.  It generally takes about 6-12 months to achieve the total weight loss following pregnancy.

Recommended Resources

Lose the Weight After Pregnancy

Pregnant & in Shape