Pregnancy and weight gain go hand in hand. Don't be alarmed when you see your weight increasing with every passing day of your pregnancy. It's natural, and it's meant to protect your baby from harm. With time, the extra pounds will start disappearing. Most women regain their pre-pregnancy form within a year. But not all are lucky enough to do so in the same way. Some find several pounds overweight, while others return to their normal weight within a few months after birth. This has to do with the amount of weight you gain during pregnancy and your lifestyle choices after birth.
How much weight should you lose after birth?
The amount of weight you lose after birth is directly proportional to the number of pounds you gain during pregnancy. The more weight you gain, the more post-pregnancy weight loss should be expected. If you cannot shed off extra pounds at a fast rate, it doesn't mean that all your efforts have gone in vain. You will return to your original weight eventually.
The most obvious question that most pregnant women forget is how many pounds they can gain during pregnancy? The answer will depend on several factors such as pre-pregnancy weight, height, and medical conditions during conception and pregnancy. Your doctor will be able to provide an estimated estimate for the number of pounds you can expect to gain during pregnancy.
Here is a general weight gain guideline for pregnant women:
- Normal (10-12 pounds) and overweight (8-9 pounds) women: 1 to 4 pounds additional weight gained during second and third trimesters.
- Women underweight (less than 8 pounds) before getting pregnant: 12-18 pounds during first and second trimesters. Women who go past their due date may gain as much as 8-12 pounds during pregnancy. Weight gain after the due date may be as much as 16-23 pounds.
After birth, you need to consider your pre-pregnancy weight, which will indicate how much weight you should lose after birth.
- If your pre-pregnancy weight was 125 pounds - losing anywhere between 7-10 pounds is a safe bet within a few weeks after delivery.
- If your pre-pregnancy weight was 150 pounds – 5 to 9 postpartum pounds can be expected within a month or two.
- If your pre-pregnancy weight was 175 pounds – you should lose 7 to 10 lbs. in the first two weeks postpartum. Weight loss will slow down but steady in the next few months until it plateaus off after six months.
How long does it take to lose weight after pregnancy?
Your weight loss journey doesn't end at birth. It would help if you didn't lose motivation or hope once the pregnancy pounds start disappearing. They will eventually but not all in a day. Expecting your weight to return to normal within a few weeks after birth is like expecting Santa Claus to arrive during Christmas Eve instead of December 25th! It's just not possible.
Weight loss after pregnancy does follow a specific timeline, but it takes time. A good number of women find their form returning within six months, while others need up to a year or more. It all boils down to how much weight you gained during your pregnancy and how well you take care of yourself postpartum.
If you had a normal pregnancy with no conditions or complications, expect to lose weight steadily without too many fluctuations from week to week.
- In the first two weeks postpartum, most women can lose up to 10 pounds as their uterus returns to its pre-pregnancy size and excess water is released from their body.
- Steady weight loss of 1-2 pounds per week can be expected in the following weeks.
This is characterized by plateaus where you are not able to lose any weight despite various efforts. · Expect your weight to fluctuate but with minimal changes, usually no more than 4 or 5 lbs. per month. This is normal and expected of every pregnant woman postpartum.
- Expect minor hormonal changes which may affect your weight loss journey for about two to three months after birth.
Postpartum weight loss has a lot to do with the amount of effort you put in the first few weeks after birth. It continues to be a gradual process for the next few months and may even last up to one year.
Does breastfeeding help you lose weight?
Breastfeeding mothers burn 540 extra calories per day, so you can expect to lose weight at a faster rate than non-breastfeeding moms.
- Breastfeeding may suppress appetite, but it will not eliminate the need for healthy eating and exercise. It's crucial to eat well even when breastfeeding, to nourish your body and provide enough energy to last you through the day.
- Breastfeeding mothers lose about 1 pound each month after birth, compared to non-breastfeeding mothers who lose 4 pounds per month.
Weight loss while breastfeeding is entirely manageable and attainable for most women, provided they put in a little extra effort postpartum. Make sure to eat well while breastfeeding and stay active. Strive for a healthy weight loss rate of 1-2 pounds per week or 4-8 pounds per month.
Weight loss will serve as an encouragement for you, especially after giving birth to your precious bundle of joy. It's not always easy, though, so check in with your doctor or health care provider if you are experiencing any concerns.
What foods should be in your post-baby diet?
Breast milk is the most nutritious food for your baby, but it doesn't have to be the only one. It would be best if you started eating well postpartum so that you can provide your body with all the necessary nutrients it needs to function properly while breastfeeding.
- Include fresh fruits and vegetables in your diet regularly.
- Choose whole grains for more fiber and vitamins. These foods will also help you feel fuller, longer.
- Lean proteins are essential in your diet, be it postpartum or even while breastfeeding. Have eggs, beans, lean meats, and low-fat dairy products regularly to provide the right amount of nutrition to your body.
- Healthy fats are also essential to consume, so include Omega 3, like salmon and other oily fish. Nuts and avocados are good choices too.
Things to avoid postpartum:
- Processed or fried foods should be kept to a minimum. These foods are unhealthy and have little to no nutritional value.
However, small amounts are acceptable for breastfeeding moms who want to indulge every once in a while. · Alcohol should also be avoided after birth since it can interfere with milk production.
Your body is still getting used to being back home, so don't expect yourself to go full-on healthy mode overnight. Take it slow and make small changes at a time. You can gradually increase the frequency of exercise (aim for five times per week) and allow yourself to adjust to your post-baby diet.
When can you start exercising after giving birth?
It's essential to check in with your doctor or a physiotherapist before starting a workout routine. Some women will be given the green light after a week, while others may have to wait up to three weeks.
Exercise is excellent for you and your baby, but remember that overexerting yourself can cause harm at this point. That's why the first couple of weeks postpartum is more about light exercises like walking and pelvic floor training.
- A little later (usually after six weeks), you can work up to swimming, gentle jogging, or stationary biking.
- After twelve weeks, you should be fit enough for high-intensity workouts.
It's vital to first start with light exercises and gradually work your way up as you progress. It's just the same as any training for sports or other purposes, so build yourself up from manageable levels. Get your doctor's green light before you get too excited about doing vigorous workouts, okay?
- Around two to three months after birth, you should be reasonably fit enough for high-intensity exercises like elliptical training or sprinting. Go for it!
Some postpartum women prioritize weight loss over health, so they push themselves too hard when exercising. Take your time and listen to your body. It's possible that breastfeeding may sap a lot of your energy, so don't be hard on yourself if you feel fatigued quickly.
Tips to help lose baby weight fast
Keep your goals realistic
It's human nature to want to lose weight as quickly as possible, but you have to remember that your body is trying to adjust after going through significant changes. Try to be patient when you notice slow results.
- Remember that every woman is different, so don't compare yourself with others.
- Losing weight gradually can make it easier for you in the long run. It reinforces good habits until they become second nature.
- Keep your goals realistic and break them into smaller parts. These mini-goals can keep you motivated to always aim higher.
- Be healthy, fit, and happy. If your main priority is losing weight at the expense of these things, it's time for a change in your mindset.
Take care of yourself first before starting any postpartum exercise program because your body needs time to heal. Don't let goals or impatience get in the way of sound judgment. Many women focus only on losing weight, but it's important to remember that your overall health is more important.
Don't crash diet or skip meals.
Crash dieting or skipping meals are surefire ways to slow down your metabolism. It's fine to go on a strict diet, but do it in moderation and never by starving yourself.
- Skipping out on breakfast slows down your metabolism because it causes your body to store more fat instead of using it as energy.
- Eating smaller portions can help you lose weight, but they have to be healthy and nutritious meals with low caloric content.
Breastfeed if you can
Breastfeeding burns 300 to 500 calories, so it's an excellent way for postpartum women to lose weight. It's also good for the baby because breastfeeding provides them with essential nutrients and antibodies.
- The World Health Organization recommends at least two years of breastfeeding, so think of it as an investment in your child's long-term health.
- Breastfeeding revs up your metabolism, so it's great for weight loss, especially during the first six months after birth.
Losing baby weight can be a lot harder than losing weight before pregnancy. Your body is recovering from childbirth and adjusting to new hormones, so don't feel bad if you see results. You'll slowly see progress as long as you're patient and follow an excellent postpartum exercise program.
Monitor your calorie intake
It's easy to believe that it will be an instant fix for all your problems if you lose weight. But the truth is, crash diets and starvation can make things worse in the long run.
- You need a healthy balance of nutritious foods that don't add up to too many calories. Please keep track of everything you eat and write it down in a food journal to avoid going overboard.
- It's best to consult with a nutritionist when creating your diet plan, but here's an example of what 1500 calories per day can look like:
Be patient and keep track of whatever you eat. Take note that healthy weight loss is 1 to 2 pounds per week, so you have to wait it out if your weight isn't dropping as fast as you want.
- 3 ounces of lean meat = 75 calories
- 1/4 cup of cooked rice = 100 calories
Remember that losing baby weight is never about reaching an ideal number on the scale. Your body is recovering from childbirth, so it's essential to take care of yourself first before worrying about weight.
Eat foods high in fiber.
Foods high in water and fiber fill you up, so you don't end up overeating.
- Fiber-rich foods like fruits and vegetables keep your digestive system on track while providing essential nutrients for you and your baby.
- Add whole grains to your diet because they're packed with fiber and don't add up to many calories.
- Avoid snacking on junk food because it's usually high in fat, sugar, and salt. Junk food makes you feel hungrier sooner, so you end up eating more than necessary.
Stock up on healthy proteins
Protein is an important part of a healthy diet because it builds muscle. You can find protein in all kinds of foods, including lean meat, fish, and eggs.
- Protein regulates your blood sugar levels, so losing weight is easier if you have a balanced diet with enough essential proteins.
- Remember to eat at least two servings of protein a day to keep your muscles toned and energized.
- Lean beef = 90 calories / 4 ounces
- 1/4 cup of hard-boiled egg = 80 calories
There are a lot of misconceptions about weight loss, but the main thing is to stay positive and patient. It takes time to lose weight after pregnancy, so try not to obsess about the numbers on the scale. Taking care of your body includes staying healthy and fit for yourself and your baby.
Keep healthy snacks handy.
You'll be able to lose weight after birth if you stick to a healthy diet and exercise program. Make sure that you always have healthy snacks on hand so that you don't end up eating junk food just because it's an option.
- Nuts and dried fruit make great snacks, especially if you're craving something sweet.
- Fresh fruit and vegetables count as snacks too.
- Keep a bottle of water close by whenever you feel thirsty or hungry since water is the best drink for keeping your body hydrated.
Avoid added sugar and refined carbs.
Avoid processed foods at all costs. They're packed with sugar and white flour, which are the same things that make you gain baby weight in the first place.
- Baked chips = 150 calories / 30 grams
- Fried chicken = 350 calories / 6 ounces
Your digestive system will thank you for cutting back on sugar and refined carbs. Fruits and vegetables are also rich in fiber, so they're perfect for keeping your digestive system regular even if you don't eat meat.
- Berries = 70 calories / 1/2 cup
- Cauliflower = 40 calories / florets
Weight loss after pregnancy isn't as complicated as it seems. All you need is a healthy diet based on fiber and protein and some regular exercise.
Avoid highly processed foods.
Weight loss after pregnancy is a lot more manageable if you eat food as close as possible to its natural form.
- Cut down on fatty meats and go for leaner cuts like top sirloin and tenderloin instead.
- Watch out for high-sodium foods like bacon, sausage, and processed sandwich meats like salami.
- Tofu = 110 calories / 4 ounces
It's a good idea to avoid sodium at all costs because it makes you retain water and can trigger bloating, making it even more challenging to lose the baby weight.
Avoid alcohol in excess.
Cutting down on alcohol in the months after giving birth is a great way to lose weight. Alcohol can also interfere with a healthy diet and may prevent you from losing weight since it's full of empty calories that don't have much benefit for your body.
One daily serving of alcohol will do no harm, but anything more than that can prevent you from losing weight and affect your baby's development and health. Moderation is key to a healthy diet.
Get moving!
Weight loss after pregnancy is inevitable if you stick to a healthy diet and exercise. Make sure to keep your muscles moving, even if it's just light exercises or yoga that won't make you sweat.
- Tai chi = 150 calories / hour
Exercise isn't just important because it burns calories but also strengthens your muscles and improves your endurance.
- Jogging (sprinting) = 600 calories / hour
- Swimming laps = 500 calories / hour
Don't worry too much about working yourself to the point of exhaustion. Even moderate exercise is beneficial for weight loss, but make sure to challenge yourself a little bit every day by jogging or cycling.
- Weight lifting = 200 calories / hour
If you want to lose weight after giving birth, remember that exercise isn't just important because it burns calories but also because it strengthens and tones your muscles and improves your overall endurance so you can keep up with your baby's needs.
Drink enough water
Weight loss after pregnancy may be inevitable if you stick to a healthy diet and exercise, but make sure you drink enough water to keep your body hydrated. Avoid sugary drinks like soda at all costs because they're full of empty calories that don't provide any nutritional value for your body.
- 1 cup = 8 ounces
- A glass of milk = 8 ounces
Make sure you drink at least a cup or two of water every day to stay hydrated and feel good. Not only is it a tasty alternative, but also a healthy way to keep your body from getting dehydrated since breastfeeding causes you to lose extra fluids.
Get enough sleep
Weight loss after pregnancy is a lot easier if you get enough sleep. Try to go to bed early and make sure you don't miss out on any of your daily eight hours of sleep because it will prevent you from losing weight by keeping your stress levels high and preventing your body from properly recovering.
- 1 hour = 100 calories
- 8 hours = 800 calories
It may seem like a long time to sleep for, but it's an integral part of your daily routine if you want to lose the baby weight. After all, if your body doesn't have the energy reserves it needs because you're not sleeping enough or getting regular exercise, there won't be much incentive to lose weight.
- Fatigue = increased appetite
Being tired or fatigued can make you eat more than necessary too, which will only cause you to gain more weight in the long run.
Seek support
Weight loss after pregnancy is possible if you stick to a healthy diet and exercise, but you'll find it much easier if you have the support of your friends and family.
- Being inactive = weight gain
Don't be afraid to ask for help because losing baby weight can be difficult even under the best circumstances. A little bit of help goes a long way, but you should still make an effort to lose the baby weight by eating healthy and exercising independently.
Ask for medical advice.
Weight loss after pregnancy is possible if you stick to a healthy diet and exercise, but don't be afraid to ask your doctor for medical advice if you're looking for additional motivation.
- Pregnancy weight gain = 9 months
If you find yourself struggling or losing motivation, make sure to talk to your doctor and get their opinion on the subject to help you get back on track.
FAQs
1. What is the average weight loss after pregnancy?
There isn't a standard answer for this since there are a lot of factors that come into play whenever someone is trying to lose weight, but it usually takes around 4-6 months before most people who have given birth start to lose the baby weight.
2. How much water do I need to drink daily?
The amount of water you need to drink depends on how much your body is losing through sweat and urine, but it's usually a good idea to have at least four glasses of water every day.
3. What are the most common symptoms after giving birth?
Pregnancy can cause a lot of symptoms after a woman gives birth, which is why it's essential to seek medical attention whenever you notice something out of the ordinary. Common symptoms include fatigue, muscle aches or pains, headaches, swollen hands, feet, tearing or burning while going potty, and mood swings.
4. How long does weight loss after pregnancy take?
Weight loss after pregnancy can take anywhere from four months to a year, depending on how much weight you gained during pregnancy and how motivated you are to lose the baby weight. However, the average time it takes for people who have given birth to start losing their baby weight is around six months.
Conclusion
Weight loss after pregnancy can be difficult, but it's easier if you have a support system and ask for medical advice. Remember to drink plenty of water every day to keep yourself hydrated too!
