Recovering after childbirth is a vital phase that provides plenty of opportunities, whether to bond with your baby or to restore your health to pre-pregnancy levels. Safely shedding the extra pounds you gained during pregnancy will be a challenge while balancing your health, your baby’s well-being, and your new responsibilities as a mother. Our guide will offer helpful tips to support your postpartum weight-loss journey.
Where Does This Weight Come From?
Before pregnancy, it is recommended that women gain between 25 lbs (11.3 kg) and 30 lbs (13.6 kg) to prepare their bodies for the demands of pregnancy. Your weight gain is based on your body mass index (BMI), the type of pregnancy, and other criteria deemed necessary. While the baby’s weight and pregnancy cravings contribute to this, you also gain weight from physical changes your body undergoes in preparation for pregnancy.
On average, weight gain ranges from 15 lbs (6.8 kg) to 40 lbs (18.1 kg), but this may vary from person to person. Your baby typically weighs around 7 lbs (3.2 kg) to 8 lbs (3.6 kg), and after childbirth, you may lose at least 13 lbs (5.9 kg) to 20 lbs (9 kg) or more, which includes the amniotic fluid and placenta. Lifestyle factors, prenatal exercise, and other activities can help manage and prevent excessive weight gain.
How Much Weight Should I Lose?
You may lose additional weight within the first few weeks after childbirth, including retained fluids that the body eliminates through sweat or urine. By the end of the first week postpartum, you would have lost much of your pregnancy weight. However, your body will still need time to return to its pre-pregnancy levels, and this journey can vary from person to person.
The amount of weight you lose depends on multiple factors. It helps to have a nutritionist’s support to develop a postpartum weight-loss plan tailored to your current health and needs. Postpartum weight loss typically begins after the first week, but your nutritionist will advise you on what works best.
How Long Will It Take?
On average, it may take you 6 to 12 months to return to a weight close to pre-pregnancy levels. It may help to lose 1 to 2 pounds per week, but your nutritionist will develop an ideal plan that supports your well-being. It is best not to rush the process, as that could negatively impact your recovery and ability to care for your baby.
Tips to Support Your Postpartum Weight Loss
The good news is that you can take small, steady steps to support your postpartum weight loss.
Start Slow
The first few postpartum weeks will be challenging as you are still tired, sore, and uncomfortable after childbirth. Give yourself time to slowly recover and gradually ease into some light physical activities, taking care not to overexert yourself to minimise complications. You can start with simple Kegel exercises to strengthen your pelvic floor muscles and prevent long-term incontinence. Be patient with yourself: it will not be easy, but progress always takes time and effort. As long as you do not rush your recovery, you will be all right.
Adopt Healthy Habits
Adopting healthy habits can maintain your well-being during your recovery. Choose nutrient-rich foods such as lean proteins, whole grains, vegetables, and healthy fats, and pay attention to portion sizes to avoid overeating. Gradually reduce your intake of salt, sugar, unhealthy fats, and alcohol, as they may affect your weight loss. Enjoy some fresh fruit and nuts as healthy snacks instead of potato chips or fast food, and be sure to balance things out with some exercise.
Stay Active
Once your physical health improves, your doctor will recommend regular exercise to help you gradually get back into shape and reach your pre-pregnancy weight (or lower). Start with small activity chunks that do not strain you; 10 minutes twice a day might be a good starting point. As your condition improves, your doctor may suggest increasing your physical activity within your limits to avoid overexertion. Keep things interesting by doing different types of exercise to strengthen yourself in various ways.
Not only does exercise help strengthen your physical self, but it also boosts your mood and reduces stress. All of these are essential to helping you care for your baby as best as you can.
Rest Up
Sufficient rest is also vital to your recovery, so be sure to get at least eight hours of sleep a day. Take naps or short breaks in between daily activities, as movement helps you feel more refreshed and keeps your muscles in good health. Proper rest ensures you can care for your baby with minimal difficulties.
Ask for Help
Remember that you are not alone: asking for help gives you some precious time to rest and recuperate, especially if you are having a difficult day with soreness or other complications. Have your partner support you as best they can, taking turns looking after the baby or even caring for yourself. Family members could also lend a helping hand to lighten the load and ensure you have some time to bond with your baby while they tidy things up at home. It also helps you build closer bonds with your family members, which is a pleasant win-win for everyone.
New Leaf Counselling is ready to support your postpartum weight loss journey. Our professional nutritionists can help you with personalised nutrition and health guidance to make your postpartum recovery a pleasant one. Contact us today to find out more about our nutrition-related therapies.
References
Toro-Ramos, T., Heaner, M., Yang, Q., DeLuca, L., Behr, H., Reynolds, K., Kim, Y. and Michaelides, A. (2021) ‘Postpartum weight retention: a retrospective data analysis measuring weight loss and program engagement with a mobile health program’, Journal of Women’s Health, 30(11), pp. 1645–1652. Available at: https://doi.org/10.1089/jwh.2020.8584
