Weight loss Post Pregnancy
Your body needs time to recover from childbirth. If you lose weight excessively after childbirth, it can take longer for you to recover. Give yourself a 6-week time before trying to slim down.
If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized and drastically cut calories.
You should plan to return to your previous weight by 6 to 12 months after delivery. Most women lose half of their weight by 6 weeks after childbirth or postpartum. The rest most often comes off over the next several months.
If there’s anything we know, it’s that achieving a healthy weight post-baby can be a struggle. It can be stressful taking care of a newborn, adjusting to a renewed habit, and recovering from childbirth.
Most women cleared around 13 pounds after giving birth, whether they delivered vaginally or via C-section.
However, it’s important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
How long does it take to lose weight after delivery?
Many women who gained weight during pregnancy find they can return to their old weight within six months to a year after giving birth.
But that’s just an estimate, and ultimately, everyone’s timeline is unique. If you gained more than the recommended amount of weight during your pregnancy, it could take extra time from 10 months to two years to jump back.
Keep in mind that, even once you reach that regular number on the scale, your body might not look exactly as it did. Some women notice that their belly is softer, their hips are wider or their breasts are smaller particularly if they breastfed after having a baby.
It’s amazing! All these changes are the result of the incredible physical feat of growing your child and bringing her into the world and they deserve to be celebrated.
MAJOR THINGS TO CONSIDER ABOUT WEIGHT LOSS POST PREGNANCY
• Losing weight takes time
• Weight loss begins when the baby is born
• Regardless of weight, you will still look a solid six months pregnant after you give birth
• Your joints may feel differently
• Breastfeeding may help
• Sleep and weight loss
• There is no “one-size-fits-all” approach to postpartum weight loss.
Let us brief you on each point for more information.
LOSING WEIGHT TAKES TIME:
The reality is that after taking almost ten months to grow a baby, it will take time to lose postpartum weight. A recent analysis found that only 30% of women return to their pre-pregnancy weight within the first three months postpartum and that 24% of women retain at least 10 pounds one year postpartum.
It means, on average, 70% of women take more than three months to return to their pre-pregnancy weight. Many are not immediately reach their original. They were normal! We would all love to lose weight quickly, as the recommended weight loss objective is to lose around 1 pound a week.
YOUR INITIAL WEIGHT LOSS WILL OCCUR WHEN THE BABY IS BORN:
Your initial weight loss begins when you give birth. The baby, amniotic fluid, placenta, and other fluids leave your body, and over the next six weeks, you will restart to lose weight as other fluids in your body return to pre-pregnancy levels.
I remember getting on the scale shortly after giving birth, and I was down almost 11 pounds!
The average weight loss at birth is 13 pounds. After six weeks, it is appropriate to complete that most of the remaining weight is adipose tissue.
REGARDLESS OF WEIGHT, YOU WILL STILL LOOK A SOLID SIX MONTHS PREGNANT AFTER YOU GIVE BIRTH:
When pregnant, the uterus changes position within your body and grows. The average size of the uterus is about a grapefruit at 12 weeks, and at 40 weeks, the average uterus has grown to the size of a watermelon.
After you give birth, your uterus is still that size and will gradually decrease for the next six weeks. So, despite having your baby wrapped in your arms, you will still need your maternity leggings and look every pregnant.
YOUR JOINTS MAY FEEL DIFFERENTLY:
More significant parts of the hormones estrogen and relaxin are released throughout pregnancy to prepare the body for childbirth. However, the pelvic joints are not the only joints impacted.
A recent study found that the knees also experience increased postpartum laxity.
Laxity is defined as excessive flexibility of the joint. This hypermobility can cause altered gait mechanics when running and walking, leading to joint pain and even feeling a little clumsy.
Take this into consideration when returning to a physical fitness routine. Most found, had to give up the beloved zero-drop shoes I had been running in for the previous six years for shoes with more cushion.
BREASTFEEDING MAY HELP:
Theoretically, breastfeeding would help with weight loss as calories are required for breast milk production, however, there is little evidence to support that breastfeeding impacts postpartum weight loss.
Most people found that breastfeeding made me ravenous, and cannot say whether it helped with my postpartum weight loss or not.
THE AMOUNT OF SLEEP YOU GET CAN IMPACT WEIGHT LOSS:
Lack of sleep and caring for a newborn go hand in hand, but it turns out that this change in sleep pattern can also affect postpartum weight loss. Mostly, less than five hours of sleep a night has been linked to weight gain in women.
Constant sleep insufficiency can impact the hormones that control appetite, causing tired mothers to feel hungrier than they would feel when well-rested.
THERE IS NO “ONE SIZE FITS ALL” GUIDELINES FOR WEIGHT LOSS:
Everyone is an individual, and it is easy to compare our postpartum weight loss journey with others, it is important to remember that everyone’s weight loss journey will be different.
A recent Survey found that many factors impact postpartum weight loss. From the different factors like sleep, nutrition, and exercise, there are psychosocial factors like postpartum depression and anxiety. Demographic and lifestyle factors also have an impact, from access to childcare, partner support, and economic factors.
Everyone’s expectations for postpartum weight loss with the second child were radically different from the expectations with the first baby birth. Considering everything able to adjust expectations and approach the second postpartum weight loss journey with grace.
Of course, there were still sleepless nights and slowly working my way into a regular fitness routine, but this time able to appreciate the dramatic changes had been through and embrace the postpartum weight loss journey.
Carrying extra weight after pregnancy is very common and nothing to get down on yourself about. Your body did an amazing thing.
But getting back into a healthy weight range is beneficial for your health and future pregnancies so it’s worth working at.
Being healthy will allow you to enjoy time with your baby and get the most out of being a new parent.
The best and most interesting way to lose weight is through a healthy diet, breastfeeding, and exercise. Talk to your healthcare team for tips, advice, and support.
Frequently Asked Questions
How much lose weight after postpartum?
After your postpartum checkup, you can start to lose weight gradually.
Does pumping make you lose weight?
You may lose some of the weight gained during pregnancy while exclusively pumping.
Why do you gain weight after pregnancy?
Being a new mom is stressful, and stress hormones can promote weight gain, and women are more likely to eat when they are stressed.
Do you lose more weight after 6 months of breastfeeding?
Many researchers find that breastfeeding does lead to greater weight loss at 6 months after birth.
How can I lose my mummy belly naturally?
- Pick a position.
- Sit in one of these positions
- Make sure your back is always flat.
- Put hands on your stomach with fingertips near the belly button.
What can you not eat while breastfeeding?
- Fish high in mercury.
- Some herbal supplements.
- Highly processed foods.
How do you lose your mom’s overhang?
You can reduce the overhang by reducing overall fat.
Can you lose weight without exercise?
If you want to lose weight without exercising, simply reducing your portion size can be a big help.