Weight Loss After Pregnancy: How to Lose Weight
Editor | Jun 28, 2009 | Comments 0
One of the slight downsides of pregnancy (and a tiny price to pay) is the extra weight you’re left with afterwards. If you’re keen to lose it again, is it safe to start dieting after giving birth?
During pregnancy, women put on an average of between 20 and 35lb, although the exact weight gain varies between different women and depending on whether you were underweight or overweight to start with. Weight gain is an inevitable and natural part of having a baby, but some women do feel a bit down about being left with the extra weight once they’ve given birth.
Although having a baby is a wonderful experience for any woman, after enduring nine months of pregnancy symptoms, including 5-6 months of extra weight, it’s quite natural to want to normalize your weight and regain your pre-pregnancy shape as soon as possible. But don’t be too impatient. Life after giving birth typically throws up a new set of problems, which can cut across your plans to lose weight. So if you are a new mom, and you can’t wait to get back into shape, take my advice and “Go Easy!” Trying to lose weight too fast can rebound on you.
It’s perfectly natural to want to lose your pregnancy weight and try and regain your old body shape. However, despite the media stories of celebrities giving birth, then losing tons of weight in super quick time and going back to their skinny pre-pregnancy sizes, it’s not normal or kind to your body to try and attempt this.
When you’ve given birth and are getting used to life at home with your new baby, the chances are that losing weight will be far from your mind. It can take time to adjust to your new life and routine, plus many new mums feel tired and exhausted – especially if they’ve undergone birth via caesarean sections – and need to look after themselves. Trying to diet at this time could put extra strain on you, which is not ideal, as you need to be in a good state of health to look after your baby.
Breastfeeding and Dieting
If you’re breast feeding, then there are also issues surrounding nutrition. You need to have a good intake of calories in your diet for breast milk to be produced. Some of these necessary calories will have built up during your pregnancy, but you do need additional calories when you’re breastfeeding.
For example, the Department of Health advises that during the first three months of breastfeeding, women should try and consume between 450 and 570 extra calories. If you’re trying to diet, you’ll naturally be trying to reduce calories, rather than increase them, so this goes against what’s required for breastfeeding.
Your baby gains a great start in life through being breastfed, so it’s not a good idea to put your diet
When to Lose Weight
It’s clear that trying to lose weight too soon after giving birth isn’t a good idea, so when is it safe to give it a go? The general advice is to wait until you feel able to cope with it or until your baby is three months old.
There is usually no major rush to lose weight and it’s better to take your time and do so at your leisure, when you feel able to focus on dieting. When the time is right for you, the best way to do so is using a combination of careful eating and plenty of exercise. It’s important to realise that the weight you’ve put on accumulated over a period of nine months, so it’s unrealistic to imagine it will all vanish immediately.
In general, women can expect to lose their pregnancy weight gain over the course of a year. A safe and steady amount to lose it 1lb – 2lb per week and you can do so at its most simplest by cutting down on excess calories and exercising. You may well find that, as you’re being more active with looking after your baby, it will help the pounds drop off. Or if it’s difficult finding time to fit in exercise, when you’re also looking after the demands of your baby, you could use the time when you’re taking your baby out for a walk in the pram or pushchair as a time to exercise. Brisk walking, for example, is very beneficial.
Weight Reduction For New Moms: When to Start?
After 2-3 months, when you feel your strength is returning and when your period has returned to normal, you can start following a healthy, weight loss diet, and taking more vigorous exercise. But don’t aim for fast weight loss, and be guided by your doctor. For optimum health, aim to lose no more than 1 pound per week, and continue to focus on eating nutritious foods.
How Long Will It Take to Lose Weight and Regain Your Shape?
How long it takes you to return to your pre-pregnancy weight and shape largely depends on how much weight you gained while pregnant. The average gain in weight during pregnancy is 25-35 pounds. During the birth, mothers typically lose 12-14 pounds, leaving a remainder of about 12-21 pounds of weight to be lost afterwards, which – allowing for a 3-month recovery period after giving birth – should easily be lost within 6-8 months. If you gained more than 35 pounds while pregnant, allow an extra month of dieting for each additional 6-pounds gained. Thus, for example, if you gained about 47 pounds, it will take you about 10 months to regain your pre-pregnancy weight. Don’t take these weight loss figures too literally. See them as a basic guide.
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Filed Under: Baby • Weight Loss Diet
