Your body naturally stores extra water and fat when you are pregnant in order to make breast milk and accommodate your growing baby. Over time, your body adapts to this excess weight, and if you don’t lose it fast, it can be much more difficult to do so later. This is an issue that mothers all over the world struggle with as they fight to get back to their pre-pregnancy weight. But is it possible after having a second baby?
As a mother, caring for your two little ones can require a lot of time, leaving you too exhausted to prepare a healthy meal or follow an exercise routine. This does not mean that losing weight is not top on your mind; it just seems less easy to achieve. In this post, we answer the how, when, and why of losing baby weight after baby number two.
Why Should You Lose Post-Partum Weight?
According to Kathleen Rasmussen, a medical professor of maternal and child nutrition at Cornell University, women typically retain an average of 1 to 2 kg (2.5 to 5 lbs.) post-pregnancy. This weight may not seem much, but it can increase significantly following another pregnancy or if you gain more weight due to other reasons. But should you want to shed this weight in the first place?
The quest to lose post-partum weight is not just about regaining your body image or fitting into your old clothes, though that is a welcome benefit. It is also vital for your health and that of other children you might have (if you plan to have more). Generally, being overweight, even if it is pregnancy-related, increases tour risk of developing serious health conditions such as diabetes and heart disease.
Furthermore, if you get pregnant again with a high BMI, you will likely expose both you and your baby to severe medical complications such as hypertension and gestational diabetes. So, ultimately, the choice to shed weight post-partum is a smart and healthy aspiration.
Retaining Weight After Pregnancy Is Normal
There is some stigma surrounding weight gain in some communities more than others, but it is still present. Mothers are not exempt from ridicule, and it is possible sometimes to believe that gaining weight was your fault. However, nothing could be further from the truth: pregnancy weight gain is a normal and expected response from a body that is about to bring forth life.
Statistics show that about 15 to 20 percent of pregnant women tend to gain and hold onto 10 to 12 lbs. during pregnancy. The weight gain is expected because your body now needs to make and reserve food for two people; you and your growing baby. You need the strength and energy to carry the baby to term and deliver it in good condition.
After delivery, retaining the weight post-partum is also very natural, and some women will shed most or some of the weight eventually, while others won't. In fact, only women who gain below the recommended amount of weight during pregnancy are likely to return to their pre-pregnancy body size. This does not mean you won't lose the weight; it only means that gaining and retaining it in the first place is nothing to be ashamed of.
Note: Recent studies show that losing post-partum weight can be more difficult for low-income women so that many of them end up being overweight or obese. This can be attributed to the fact that losing weight after pregnancy requires some time and financial commitment that some women may not afford.
Why Do Women Retain Weight After Giving Birth?
1. Hormones
The most common cause of women retaining their post-partum weight is the release of prolactin, an important hormone involved in breastfeeding. Prolactin stimulates your appetite, which has an evolutionary benefit as it helped mothers store enough energy reserves to feed their babies in times of food scarcity. However, currently with the increased food security, there is little need to retain this weight as you can always eat to produce breast milk. This does not mean, nonetheless, that prolactin won’t increase your appetite and eating urges.
2. Age
Age influences your body’s predisposition to retain weight post-pregnancy, such that pregnant women in their 30s tend to retain more weight than those in their 20s. Furthermore, this gets much worse for women in their late 30s and early 40s.
According to a study on weight loss among post-partum women, women under 30 years usually return to their pre-pregnancy size after around 18 months. However, women who are 35 years will gain an additional 5 pounds, and those above 40 years will gain an extra 10 pounds, making it harder for them to lose it after pregnancy.
3. Number of Pregnancies
Of course, the number of babies you’ve had will play a role in whether and how much weight you gain. If you have had more babies, you tend to retain more post-partum weight with every subsequent birth. This is because the more babies you have, the more likely you are to gain belly fat. As your body naturally adapts to your fat percentage after every pregnancy, the weight becomes harder to shed.
Does Breastfeeding Help You Shed Weight?
Some studies done on breastfeeding women indicate that breastfeeding may help in reducing baby weight over time. The argument is that it burns around 300 to 500 calories a day, making it more effective than other weight loss alternatives such as physical exercises and healthy diets. This can be true for some women, but it is important to factor in the fact that many women consume more calories post-birth to maintain a steady breast milk supply.
Breastfeeding burns a significant amount of calories a day, such that breastfeeding women usually burn about 500 additional calories daily compared to women who do not breastfeed. Nonetheless, researchers assume that the high-calorie intake recommended for lactating women is for breast milk production and beneficial in burning most of their body fat that consequentially results in excessive body weight.
That said, it is crucial to consider how time-consuming breastfeeding is. For a newborn, most mothers will spend 8 hours a day breastfeeding. This is time spent sitting down, not exercising, walking, or jogging. As such, it is safe to conclude that while breastfeeding may help you shed weight post-partum, it is not the most efficient or fastest way to go.
There is still a lot of back and forth on this topic within the scientific world. Currently, researchers have not yet discovered any other weight loss factors associated with breastfeeding. Nonetheless, there are other proven factors that determine the effectiveness of breasting on reducing your post-partum weight, such as; how frequently and intensively you breastfeed.
How Soon After Delivering Your Second Baby Can You Exercise?
It is highly recommended that you don't get back on the treadmill right after your delivery, as your body will need to recover and regain its strength after the strain of giving birth. The amount of time you take before beginning your post-pregnancy exercises is all dependent on the condition of your delivery. That is, the number of calories you burnt and the amount of hard work you did during your labor.
Nonetheless, your doctor or health instructor will usually recommend that you focus instead on resting and eating healthy for at least six weeks. You might be anxious to lose the extra weight, but breastfeeding is a very calorie-intensive activity, especially while your baby is still very young. This is something you should consider when working out an exercise timetable.
Here are some things to keep in mind when deciding to exercise post-birth:
Your health: How you treat your body after pregnancy is crucial to your health, and any mistakes could lead to fatigue and infections for you and your newborn. As such, it is advisable to consult your doctor, who will monitor your progress and help you slowly and steadily resume your pre-pregnancy exercise routines.
Adaptation: Your body has been through a lot for the last 9 months, and as much as you want to tighten and rebuild your muscles, you have to give it time to get back to its fighting weight. This means that your focus should be shedding weight first before you think of intense strength training workouts.
Location: As you gradually try simpler and complex body exercises, you still need to care for your little one. This limits how far and how long you can go during exercise. It might be impossible, for example, to go hiking for 55 hours every day. Instead, try using workout DVDs at home or strapping your newborn into a well-protected carrier and going for a walk.
If you decide to work out at a fitness center, look for one that provides child care services so as to keep your child near to you or have either your relative, friend, or partner watch your children for you as you go on your own to do your bodyweight loss exercises.
When Should You Consider Dieting?
Cutting back on your calorie intake immediately after giving birth is never a good idea, as your body still needs nutrients and rest to recover. However, you can gradually start dieting when your baby is a month and a half. The goal is to reduce your calorie intake while eating sensibly, so your body receives all the major nutrients it needs to run optimally.
So how many calories should you cut from your diet? Well, the average female needs around 2,000 calories a day for normal function. Breastfeeding mothers, on the other hand, burn more calories due to breastfeeding and need an extra 300 to 500 calories a day. To find out how many calories will work for you, talk to your doctor about your weight loss goals.
When you visit your doctor, they will review your body mass index (BMI) and activity levels and create a personalized diet plan for you. Most doctors will recommend a weight loss rate of at most one pound per week. This translates to a deduction of 3,500 calories a week, 500 a day.
Remember, dieting should never compromise your nutrition. So as you reduce your calorie intake, you should ensure your diet consists of whole, nutrient-packed foods, and enough vegetables, carbs, and proteins.
How Long Will It Take to Lose Weight After Your Second Baby?
Losing weight after the second baby will be more challenging than the first time around; there is no way around this fact. Normally, second-time mothers gain about 25 to 35 pounds post-pregnancy. After delivery, they lose the baby’s weight, amniotic fluid, and placenta, ultimately shedding approximately 12 pounds. The rest is what you have to lose on your own.
It generally takes not more than six weeks before your uterus returns to its pre-pregnancy size. Besides this, the rate at which you will reduce your post-partum weight will depend on numerous factors that include:
· Genetics
· Activity level
· Age
· Diet
· Pre-pregnancy weight
· Amount of weight gained while pregnant
For example, if you gained an additional 30 pounds or more when you were expectant, it would take more time of about 1-2 years before you return to your pre-pregnancy weight. The rate at which women lose their weight varies in different women.
Weight Loss Tips for Second-Time Mothers
Losing post-partum weight is similar to losing any other bodyweight. Other than using breastfeeding to shed the extra pounds as discussed above, further studies have proven that physical activity and nutrition play a vital role in reducing body weight. Here are five crucial tips to help you do this as a second-time mother:
1. Eat Wholesome Foods
Even as you try to reduce your calorie intake, you should never compromise your nutrition. Remember, losing weight does not require you to starve yourself. If you concentrate on eating real wholesome foods and reduce the amount, you can easily shed post-partum weight without physical exercises or walking. Some foods to consider include apples, oranges, cucumber, sweet potatoes, and bananas.
Furthermore, consuming real foods leaves you satisfied and prevents you from eating snacks and junk food that may deteriorate your health and contribute to more weight gain.
Important: Doctors recommend that lactating mothers eat foods rich in vitamins and minerals as they are significantly beneficial in reducing baby weight and providing your body with the required nutrients for normal body function. Think fruits and vegetables.
2. Eat Healthy Snacks
You will likely get hungry mid-meals will all the calories you are burning (breastfeeding mothers). Because you are not trying to starve yourself, it is okay to snack as long as what you eat is healthy and not calorie-heavy so you don't lose your progress. For example, consider munching on apple slices or drinking a smoothie instead of eating refined carbs such as bag chips.
3. Incorporate Protein into Your Diet
It can seem counterproductive to eat proteins while trying to lose weight, but doing so can actually help you. Protein has been medically proven to be incredibly effective in losing post-partum weight and any other bodily weight. Contrary to popular belief, proteins are body-building, not weight-gaining foods. They help you build useful muscles (not store fat) and maintain your strength, which is what you need after pregnancy.
So, try including a portioned amount of proteins in your meals through whole foods like beans, eggs, spinach, fish, or healthy homemade protein shakes. Consult your doctor about what choices are healthy for you currently.
4. Start The Exercise Off Slowly
Despite it being a simple task, walking is beneficial to your body. This is because walking helps to reduce your appetite, burn excess fat, and elevate your mood. Additionally, through walking and jogging, you can burn extra calories, giving the additional required strength and immediate gratification to maintain your body muscles and keep you going.
The focus of this point is walking because many women are tempted to pick up some barbells on the first day. Remember, your body is still recovering, and you need to allow it to do so. Start slowly with walking and cardio and work your way up to muscle training.
5. Don’t Overdo It
Did you know that if you overwork, you tend to sore your muscles instead of burning excess fat and calories as expected? These sore body muscles slow you down, forcing you to take more rest days and elevate your appetite, encouraging you to eat more. The ultimate result is the opposite of what you set out to achieve. When starting, focus on cardio that is unlikely to wear your muscles out and listen to your body: rest when you get tired.
The Takeaway
There are countless after-pregnancy weight loss strategies available today, some even promising miracle results. The truth of the matter is; it will take more than a detoxing shake for you to lose weight after your second baby, which is natural and okay. When you decide to shed the weight, focus on your diet and activity levels but don’t starve or overwork yourself.
