You may be eager to lose weight postpartum, but it’s important to give yourself time to heal and recover from labor and delivery before trying to intentionally shed pounds. When you feel ready to be physically active again, slowly easing into exercise and making mindful nutrition choices can improve your fitness and help you feel more like yourself. Keep in mind too that your body changes after giving birth and may look different no matter what you do. Take it slow, go easy on yourself, and embrace your postpartum body while maintaining a healthy and active lifestyle.
IN THIS ARTICLE
- Take time to recover before trying to lose weight after pregnancy
- Be realistic about your postpartum weight loss expectations
- Find your favorite postpartum exercise – and stick with it!
- Focus on eating the right foods for postpartum weight loss
It’s no secret that pregnancy and childbirth change your body. After you give birth, you might be eager to get your “pre-baby body” back, but it’s important to keep in mind that losing weight after having your baby doesn’t happen overnight. Healthy post-baby weight loss requires a combination of smart postpartum nutrition, exercise, and patience.
You may also find that no matter what you do, your post-pregnancy body (especially your postpartum belly) is just different now. It may carry your weight differently, clothes may not fit the same way they used to, and your appearance may look different no matter how much weight you do (or don’t) lose.
Focusing on maintaining an active lifestyle and fueling your body with good nutrition can help you feel better in your skin, reduce your risk of diabetes and heart disease, and set you up for healthy weight gain in future pregnancies.
If postpartum weight loss is a priority to you, these tips will help you think about shedding postpartum pounds the healthy way.
Take time to recover before trying to lose weight after pregnancy
Pregnancy and childbirth put your body through a lot, and you’ll need to give yourself time to recover from labor and delivery before focusing on losing weight.
You can start light exercise, like walking, a few days after giving birth. Unless your provider has specifically told you not to, walking helps prevent atelectasis (lung blockages) and blood clots, and improves sleep, healing, and mood. (It may even help you cope with the postpartum blues.)
The College of Obstetricians and Gynecologists recommends a postpartum checkup with your OB or midwife within the first three weeks after giving birth. This may be a good time to talk about how you’re feeling and get your provider’s input about which physical activities may be best for you. Keep in mind too that it can take six to eight weeks for your uterus to shrink back to its normal size, and your provider may recommend waiting that long to resume moderate or vigorous physical activity.
Trying to limit your calorie intake may also affect your milk supply, so if you’re breastfeeding, experts recommend that you wait until your baby is at least 2 months old before trying to lose weight.
Starting a diet too soon after giving birth can delay your recovery and make you feel more tired – and you need all the energy you can muster to adjust to life with your newborn. If you’re patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally. In fact, women lose on average about 13 pounds during childbirth, which includes the weight of the baby, your placenta, and amniotic fluid. And you’ll continue to shed pounds in the weeks after as your body gets rid of the excess fluid it acquired during pregnancy.
Be realistic about your postpartum weight loss expectations
Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer post-baby belly, stretch marks, slightly wider hips, and a larger waistline. (Your shoe size may even increase!) These changes are normal, and embracing your new postpartum body can help you develop realistic goals around postpartum fitness.
Don’t go on a strict, restrictive diet. Women need a minimum of 1,600 calories a day to stay healthy, and most women need more than that – between 1,800 and 2,200 calories a day – to keep up their energy and prevent mood swings. And if you’re nursing, you need a bare minimum of 2,000 calories a day (most nursing moms need more like 2,500 calories) to nourish both yourself and your baby.
If you’re breastfeeding, you’ll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply. Too-rapid weight loss can also release toxins that are stored in your body fat into the bloodstream – and into your milk supply. (Toxins that can make it into your bloodstream include environmental contaminants like the heavy metals lead and mercury, persistent organic pollutants like PCBs and dioxins, and solvents.)
Weight loss of about a pound and a half a week is safe and won’t affect your milk supply if you’re nursing. To achieve this, cut out 500 calories a day from your current diet (without dipping below the safe minimum) by either decreasing your food intake or increasing your activity level.
Find your favorite postpartum exercise – and stick with it!
There’s no magic pill to help you lose weight after pregnancy: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them off. And it’s important to exercise while trying to lose weight to ensure you’re losing fat instead of muscle.
Once you’re ready to begin losing weight, start by eating a little less and being more active – even if you’re just taking a walk around the block with your baby in the stroller. The benefits of postpartum exercise extend beyond the scale: Regular physical activity can help boost your mood and decrease stress as well as strengthen and tone abdominal muscles that were stretched during pregnancy.
While you can likely start light exercise, like walking, days after giving birth, check in with your provider before engaging in more vigorous workouts or exercise programs. It’s especially important to get cleared for exercise by your provider if you’re recovering from a c-section or still feel sore from a vaginal delivery weeks after giving birth.
Focus on eating the right foods for postpartum weight loss
With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag – and it won’t help you lose weight postpartum. Many moms find that eating five to six small meals a day with healthy snacks in between (rather than three larger meals) fits their appetite and schedule better. (A small meal might be half a sandwich, carrot sticks, fruit, and a glass of milk.)
Don’t skip meals in an attempt to lose weight – it won’t help, because you’ll be more likely to eat more at other meals. (And you’ll also probably feel tired and grouchy.) And even if you’ve never been much of a breakfast person, know that eating breakfast can help keep you from feeling famished – and tired – later in the morning, and it can give you the energy to be more active.
In addition, studies show that skipping breakfast can sabotage your weight loss efforts. One study found that consistently eating breakfast, along with other lifestyle changes, like limiting fast food and eating more frequent and smaller meals, is associated with long-term weight loss management success.
It also might be helpful to slow down your eating, too, if possible: When you take your time eating, you’ll notice that it’s easier to tell when you feel full – and you’re less likely to overeat.
Here are some more nutrition tips for losing weight after having your baby:
Eat more fruits and veggies. If you aren’t a huge fan of eating fruits and vegetables plain, you can find creative ways to incorporate them into your meals. Make fruit (or veggie) smoothies; use fruit or vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken; add shredded carrots to your sandwich; or try grilled vegetables or puréed vegetable soups. (Puréeing your soup makes it creamy without having to add cream, which is high in calories and saturated fat. It’s also a great way to eat veggies you might not ordinarily eat on their own.)
Look for foods high in fiber. Studies show that eating foods high in fiber can help keep you satiated between meals and encourage weight loss – as well as help with any postpartum constipation. Try to incorporate foods rich in fiber, like apples, beans, lentils, or whole grains, into your meals.
Choose the right fats. Fat has twice as many calories as carbohydrates or proteins, and that’s not always a bad thing! Eating the right fats can help you feel full and balance out your diet. Healthy, unsaturated fats – such as avocados, olives, salmon, and nuts and seeds – are a great mealtime addition or snack and can help lower cholesterol and boost heart health. Avoid unnecessary fats that are found in fried food and sugary drinks, like soda or high-calorie coffee beverages. Including some fat at each meal will help you stay full and keep you from overeating carbohydrates.
Add a source of protein to every meal. Consuming lean sources of protein – like eggs, beans and lentils, and lean cuts of chicken or tofu – can help boost metabolism and decrease appetite.
Stay hydrated. Drinking water offers many health benefits, including lubricating your joints so you can move more easily and helping keep you satiated so you consume fewer calories. Plus, hydration is important for breastfeeding. The amount of water you need depends on several factors, like your age, size, and where you live, but it’s best to aim to drink at least 11 cups of water a day.
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