A Complete Guide to Losing Weight After Giving Birth for New Mothers
Having a kid is one of the most life-changing things that can happen to a woman. But giving birth also alters your body, mind, and emotions in especially important ways.
One of the main things that new moms worry about is losing weight after giving birth.
“How can I safely lose the weight I gained during pregnancy?”
“When is it okay to work out again?”
“Will my body ever feel the same again?”
People ask this a lot. The good news is that you can healthily lose weight if you are patient and have the right habits, and treat yourself well.
This guide can help you understand the time frame, the strategies, and the problems that may come up. It will also show you safe ways to get back to your ideal weight after having a baby.
What is Losing Weight After Giving Birth?
“Postpartum weight loss” is the term for losing the extra weight that you gained during pregnancy.
- Most women gain between 25 and 35 pounds during pregnancy, although not all of them do.
- Women usually lose 10 to 13 pounds in the first few days after giving birth. This includes the weight of the baby, the placenta, and the amniotic fluid.
The rest of the weight loss happens slowly and depends on a number of things, such as your food, how much you exercise, your metabolism, your genes, and whether or not you are breastfeeding.
How Long Does It Take to Lose Weight After Having a Baby?
There isn’t a defined schedule, but health experts say it’s safe to aim to lose 1 to 2 pounds every week for the first six weeks after giving birth.
First 6 weeks:
- Your body is getting better.
- Focus on getting enough sleep, drinking enough water, and spending time with your infant.
From six weeks to six months:
- Most women start to lose weight slowly.
- Your uterus gets smaller, your hormone levels change, and you can do more strenuous activities.
From 6 to 12 months:
- Many women will reach their pregnancy weight or get close to it during this time if they keep up good habits and live a healthy life.
- It’s crucial to remember that this can take longer for certain women. That’s very natural.
Losing weight is not an event; it’s an endeavor.
Factors That Affect Postpartum Weight Loss
- Nursing can help you burn 300 to 500 calories a day, which can help you lose weight. Some women, however, retain excess weight due to hormonal changes or a spike in hunger.
- Sleep and stress: Not getting enough sleep and having high cortisol levels could slow down your metabolism, make you want to eat more, and make you eat when you’re upset.
- Levels of activity: Taking care of a newborn is hard work. But working out regularly can help you lose weight, feel better, and improve your quality of life.
- The quality of your diet: Picking healthy foods that are high in nutrients and keeping track of how much you eat will help you lose baby weight.
- Changes in hormones: Variations in the levels of estrogen and progesterone in the body can happen a lot. These variations can affect weight loss, hunger, and how fat is stored around the stomach.
How to Lose Weight After Having a Baby in a Healthy Way
- Be kind and patient with yourself.
- Your body has just gone through an extraordinary metamorphosis. Before you start working on your weight loss goals, make sure you get the rest and food you need.
- Start with some light activity.
- When your doctor has given you the go-ahead (typically after the 6-week appointment), start with gentle exercises like strolling with your newborn, postnatal yoga or stretching, deep breaths, and pelvic floor exercises.
- Drink plenty of water.
- Water controls hunger and helps make breast milk. Try to drink 8 to 12 glasses of water a day.
- Eat a balanced diet that includes whole foods.
- Concentrate on beans, fish, lean proteins, eggs, and chicken.
- Quinoa, oats, and brown rice are all whole grains.
- Avocados have good fats in them.
- Olive oil, almonds, and vegetables are all good sources of fiber and vitamins.
- Not eating or skipping meals might affect your energy levels and how much milk you make.
- Plan Healthy Snacks.
- Moms who are tired of nursing often look for quick fixes. You might want to try these:
- Greek yogurt with berries or nuts
- Apple slices
- Peanut butter
- Boiled eggs
- Get help:
- Discuss the issue with your spouse, family members, and even join support groups. During this time, your baby’s mental health is just as important as their physical health.
Exercises to Help You Lose Weight After Giving Birth
Here are some safe and effective workouts you can do after your doctor says it’s okay:
- Walking: Light, moderate, easy to do, and great for getting your heart and lungs in better shape.
- Kegel exercises: Make the muscles in your pelvic floor stronger and help you manage your bladder better.
- Pelvic bridges and tilts: Can help you tighten your stomach muscles and ease pain in your lower back.
- Planks and core workouts (modified): In 8 to 12 weeks, you should be able to build up your core muscles slowly.
- Strength Training: Increases metabolic rate and helps burn fat when you’re at the moment of rest. Start with lunges, squats with your body weight, and dumbbells.
Once you’re ready, the ideal thing to do is to get 150 minutes of mild activity every week.
When You Should Not Try to Lose Weight or Put It Off
- If you’ve suffered a C-section and are waiting for your doctor’s approval, which is normally between 8 and 10 weeks or longer.
- If you have anxiety or postpartum depression, make sure to put your child’s mental health first.
- If you’re solely breastfeeding, steer clear of severe diets. Not getting enough calories can change how much milk you drink.
Things People Think About Losing Weight After Giving Birth
Myth 1: You’ll get better right away.
Some famous people may show off their flat stomachs after having a baby, but that’s not common. It takes a long time for the body to heal.
Myth 2: Breastfeeding Will Make You Lose Weight.
Some people will benefit, while others may keep the weight because of their appetite and hormones.
Myth 3: Crunches will help you lose weight around your tummy.
You can’t lose weight in just one area. Full-body workouts are better than other types of workouts.
Myth 4: You need to start a diet right away.
If you diet too much or too rapidly, it could be bad for your health and the milk supply.
New Moms Should Follow These Healthy Eating Tips
- If you are nursing, don’t eat less than 1800 calories a day.
- Don’t watch calories; pay attention to your diet.
- Eat modest meals often to stay full and minimize the need to eat more.
- Stay away from processed meals, sugary drinks, and fad diets.
How Hormones Help You Lose Weight After Giving Birth
After giving birth, the body is full of prolactin (which makes milk), oxytocin (which helps people bond), and cortisol (which is a stress hormone). This influences fat storage as well as hunger and mood.
Women tend to keep fat stores, especially around the hips and thighs, to make milk. This is how the body stays alive.
As your hormones get back to normal (usually after you stop breastfeeding or your periods come back), it may be easier to lose fat.
Your Mental Health is Important Too
Your family’s mental health shouldn’t suffer because you lost weight. Many new moms have problems with how they see their bodies, feel guilty about not taking care of themselves, or have postpartum anxiety or depression.
If you’re feeling anxious or overwhelmed, see a doctor.
A child is healthy when their mom is happy.
What Kids Should Expect When They Lose Weight
You don’t have to be the same person you were before you became pregnant to stay healthy. If part of your weight stays on, you can be happy.
Your body’s portrayal of the adventure you’ve made is not about you. Don’t just look at the number on the scale, but think about your strength, energy, and self-confidence.
Tips for Losing Weight Postpartum – FAQs
Q1: How soon can I begin exercising following the birth?
Most likely around 6 weeks after giving birth. But you should always ask your doctor if it’s okay for you to exercise, especially if you’ve had a C-section or other problems.
Q2: Do nursing and breastmilk help you lose weight?
Breastfeeding can indeed be a terrific way to burn calories; however, it is not for everyone. Genetics and diet also have an effect.
Q3: How long will it take for me to get back to my pre-pregnancy weight?
From six months to a year. Sometimes it’s more than that. Don’t rush; go at your own pace.
Q4: What should I do if I can’t lose that baby’s weight?
There’s no reason to be discouraged. First, be sure you are doing things that are good for your health. Talk to the postnatal fitness trainer if you need help.
Q5: While breastfeeding, should I stick to a weight-loss diet?
Yes, but make sure it’s healthy and not too strict. There are enough nutrients for mending and making milk.
Final Thoughts
The result is that losing weight after having a baby is a lengthy, personal process that doesn’t happen on a schedule.
It’s about getting your energy back, fuelling your body, and being okay with who you are now.
Be patient, compassionate, and thankful for what your body has done.
Postpartum weight loss may be a healthy and empowering part of being a mother if you are in the correct frame of mind and have the right support.