During pregnancy, women gain 25 to 35 pounds. Every woman is different, but here's a general idea of where the weight you gained goes:
You may not need to lose as much weight as you think. The good news is you'll lose about 13 pounds as soon as you give birth. This is the combined weight of the baby, the placenta, and the amniotic fluid. Over the course of the next week after delivery, you'll lose some more weight as you get rid of extra fluids. However, the fat you stored during pregnancy won't go away on its own. Here are six tips for losing weight after pregnancy.
 Breastfeeding is good for you and your baby. Women who exclusively breastfed their babies for at least the first three months weighed an average of three pounds less one year after giving birth. While the effect isn't dramatic, women who breastfed exclusively were more likely to return to their pre-pregnancy weight as well. The American Academy of Pediatrics recommends exclusively breastfeeding for the first six months, so it's nice to know you can shed a few pounds while giving your baby the healthiest start in life.
Simply adding more fiber to your postpartum diet can help you lose weight, even if you don't change anything else. Harvard researchers found that people who ate 30 grams of fiber without changing anything else about their diet lost almost as much weight as those who strictly followed the American Heart Association's dietary guidelines. Here are some easy ways to add more fiber to your diet:
Eating ultra processed foods is linked to increased calorie intake and weight gain. Ultra processed foods contain ingredients such as hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers. They're usually high in calories, fat, sugar, and salt. People who eat a diet high in these processed foods eat an average of 500 calories more daily than they do when they eat a diet of minimally processed foods. Ultra processed foods include foods such as:
It may seem impossible to get enough sleep when you're taking care of a newborn who wakes you up every two hours. Unfortunately, if you don't get enough sleep after your baby is born, you're more likely to have a hard time losing the baby weight. Getting enough sleep will also help you adjust to motherhood better. Here are some strategies to help you get more sleep with a new baby in the house:
Eating foods high in protein can suppress your appetite and help you reduce your calorie consumption. Protein makes you feel fuller so you're less likely to overeat. It can also help you burn calories. Your body uses more calories digesting protein than it does other nutrients. You should aim for a little over 7 grams of protein per 20 pounds of body weight. It's important to get your protein in healthy food, though. A cup of lentils has almost as much protein as a 4-ounce ham steak but none of the saturated fat and sodium and much more fiber. Healthy sources of protein include:
Exercise provides a lot of benefits besides weight loss. While exercise alone isn't very effective for losing weight, combining exercise with eating a healthy diet is more effective than a healthy diet alone. Talk to your doctor about the best time to start exercising. Once you've been cleared to exercise, aim for 30 minutes of moderate-intensity exercise five days a week. If you can't get 30 minutes of exercise at one time, it's fine to break it up into smaller chunks throughout your day.
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It’s only natural for your body to change during and after pregnancy! So, what happens after you give birth? The same hormones that helped maintain your pregnancy are responsible for many body changes after pregnancy. While many of these changes will reverse soon after delivery, some might take more time or they might even be permanent. A lot of new moms experience changes such as stretch marks, a wider waist and hips, and a softer belly. On average, women will be 1 to 6 pounds heavier after pregnancy. Some women might also experience a condition called diastasis recti abdominis, which refers to a separation between your recrus abdominis muscles after pregnancy. In other cases, new moms might find that their pelvic floor muscles are weakened, causing milder orgasms and urinary incontinence.
The period after giving birth can be a very blissful time for new moms, but you’ll probably already be thinking about getting back to your pre-baby shape. If so, take a note of the following tips.
For many women, drastic weight loss is unrealistic and can only be achieved through unhealthy methods. A woman’s body needs some time after pregnancy need time to relax and recover, and it’s usually recommended that you wait a couple of months before actively trying to lose weight. If you’re breastfeeding, a calorie deficit that’s too strict might affect the quality and quantity of your milk supply. Keeping this in mind, try a gradual approach to lose those extra pounds. Losing approximately a pound and half each week is a safe and realistic goal.
It’s always more difficult to lose weight if you’re doing it alone. Discuss your weight loss goals with your partner, get rid of unhealthy foods and snacks, and include healthier foods in both your diets. There are also activities that can help you both unwind and exercise together, such as going for walks together - stroller in tow - each day.
Contrary to popular belief, the best way to lose weight isn’t to go on a crash diet. People who do this end up tired and gain back the weight at some point. Getting enough calories through healthy foods is a better option for anyone, but specially for new moms who need extra energy! Your postnatal nutrition plan should include 3 to 5 meals during the day. Many new moms find it difficult to sit down for full meals, so having smaller meals that are interspersed with healthy snacks can help. Don’t skip meals, since this can cause more cravings later on. Breakfast is especially important, since it will help keep you satiated and energized.
If you’re unsure about what to eat after delivery, there are many small changes you can make. Eating more vegetables and fruits after delivery is always a good place to start, along with other foods that will help you lose weight and increase the quality of your breastmilk. These are some of the foods you should eat after giving birth:
Besides eating healthy foods, you should also know what not to eat after giving birth. After having your baby, you’ll probably be tired and sleep-deprived, which can make you crave unhealthy foods. These are some of the foods you should avoid after delivery:
Water is important for anyone who is trying to lose weight. Drinking enough water will keep you hydrated, satiate cravings, and boost your metabolism. Water is particularly important for breastfeeding moms, since your body will spend extra water producing milk. Drinking 1 to 2 liters a day is a good baseline, but you should also use the color of your urine to guide you. If you’re properly hydrated, your urine be light yellow and you’ll need to urinate every 3 to 4 hours.
Sleeping well with a new baby can be tricky. However, sleep deprivation can negatively impact your weight loss efforts. Studies have shown that new mothers who get less than seven hours of sleep per night are more likely to retain their pregnancy weight. This happens because when you’re tired, your body releases certain hormones to keep you going. These hormones can slow your metabolism and make you crave unhealthy, sugar-loaded foods. Try napping while the baby sleeps, or ask friends and family for help if necessary.
Working out too soon after delivery only leads to injuries. If you had an uncomplicated vaginal birth, you might be able to start light aerobic exercises a few days after delivery. However, if you had a C-section or tore during birth, you’ll need to wait a few weeks. Your doctor will be able to advise you on when to start postnatal exercise for cesarean patients. Post pregnancy tummy exercises are especially delicate, since abdominal muscles get stretched during pregnancy, and you’ll need to wait longer before performing them safely.
Exercise alone won’t make you lose weight, but it will keep your metabolism up and tone your muscles. Aerobic activities, such as walking, jogging, cycling, or swimming can help you lose weight and improve your overall health. Walking is one of the easiest post baby exercises, and it can help you ease into a more intense routine. Remember to check with your doctor to make sure your body has rested enough and is ready to start exercising after giving birth.
Yoga can have many benefits for your body before, during, and after pregnancy. It can help posture and balance, increase flexibility, boost your energy, and improve fatigue. Yoga classes can also provide a friendly, stress-free environment for you to unwind and relax.
You can include your little one in many types of exercises after giving birth, which will help you bond and will make it easier for you to find the time to exercise. Try taking a walk along with their stroller or consider enrolling in mommy-and-me yoga, swimming, or aerobics classes. These classes can also be a great place to meet other new moms who are also trying to lose baby fat!
Once your doctor gives you the green light, you can try these exercises after delivery for a flat stomach and overall weight loss:
If you were active before and during pregnancy, your doctor might recommend waiting a month before doing more intensive workouts, such as crossfit, cycling, running, and high intensity interval training (HIIT). You can also try modified exercises that include holding your baby for a great post pregnancy ab workout.
You’ve probably heard that Kegels are a great exercise for moms-to-be, but they’re also very important after birth. Some new moms might experience pelvic floor weakness, and Kegels are the easiest ways to relieve this issue. You can start doing your Kegels immediately after birth, even if at first you might not feel yourself doing them.
All women are different, and getting fit after pregnancy might be easier for some moms. As long as you eat a healthy diet and exercise regularly after birth, odds are that you’ll lose the extra pounds sooner rather than later. Don’t be discouraged by magazines that show celebrities getting back in shape only weeks after delivery; do what is best for your body and your baby, and the weight loss will follow. Real postpartum bodies don’t always go back to their pre-baby state, and that’s okay as long as you’re healthy.
If you’ve implemented healthy changes to your lifestyle and you’re still not losing weight, it might be time to seek professional help. A doctor or nutritionist will be able to help you devise a plan to lose the baby fat. Keep in mind that your hormone levels change during pregnancy and after childbirth, so your doctor will be able to order tests if they consider that a hormonal problem might be causing your weight issues.
Breastfeeding has been shown to help new mothers lose weight. In order to produce milk, your body spends around 300-500 extra calories each day. As long as you’re eating a healthy diet, this energy expense will help you create the calorie deficit that is necessary to lose weight after giving birth. While you breastfeed, you’re also releasing hormones that’ll help shrink your post-baby uterus, which can flatten your belly faster.
Losing weight after having a baby might seem complicated, but following these tips can help you get back in shape faster. If you were already following a healthy lifestyle, odds are that you won’t have to make any drastic changes to recover your pre-baby shape. Just listen to your body, eat healthy, rest, and exercise regularly and your body will change in no time!
Updated on November 2, 2018 |
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