Pregnancy weight: How long does it take to lose it?

Losing baby weight is one of the few things women who are conscious of their figure anticipate as they plan to conceive. And, even at that, it is not guaranteed that all the weight gained during pregnancy will disappear immediately after putting to bed. Though it is been widely heralded that it takes up to 6 – 12 months to shed off pregnancy weight, some women have beaten this range to attain their prepartum bodyweight in a quicker time – a record time maybe. You should check out the pregnancy timeline of some female celebrities to get an inkling of what that is about – Hilary Duff, Kim Kardashian, and Cardi B are just a few examples. However, on the other side of the divide are women who may never regain their exact body weight after giving birth.

What makes the difference?

While one may say, without second-guessing, that the length of time it takes to lose pregnancy weight is dependent on the activities engaged in by new moms – which is quite true – it is worth noting that other factors could play a role as well.

Your pregnancy weight gain is one…

It will probably take a longer time for moms who gained more weight while pregnant to get back in shape. It’s not that we’re insinuating that pregnant women gaining weight – besides the weight of the fetus – is taboo. The issue is that most women go beyond the mark, gaining more than the recommended [and/or safe] range which is shared below:

Pre-pregnancy BMI range (in Kg/m2)

Recommended weight gain (in pounds)

≥ 30

11 – 20

25 – 29.5

15 – 25

18.5 – 24.9

25 – 35

As the change in body weight occurs during pregnancy, it is expected that some women will ultimately have a shift in the weight category they belong to. For instance, it has been reported that over 20% of the women who had a normal weight before pregnancy end up being overweight postpartum while around 7% (of the new moms) become obese.

You, as an expectant mom, should bear in mind that the postpartum period is not the time to attempt any rigorous weight loss program. So, you must make concerted efforts not to add much weight while pregnant. It may interest you to know that the rate at which a mom gains pregnancy weight can be dependent on the number of previous pregnancies she’s had. The findings from a study funded by the EU reported that pregnancy weight gain tends to drop by approximately 2kg as moms get pregnant again.

Your indulgence does count for something…

A little cake here and a little chocolate there – over and again – during pregnancy won’t do you a lot of good. Plus, you can’t be looking to regain your prepartum bodyweight in quick time while indulging in the edibles that cause you to add more weight. In other words, you should be mindful of how much calorie-adding foods and drinks you consume while pregnant. And, you should understand that “eating for two” – a phrase that is common among pregnant – is nothing more than a fable. Your need for calories is never astronomical, and your body may not even demand extra calories – say, like only 200 Cal – until the third trimester.

Then, the other factors…

Talking about the factors that could determine how long it may take to lose pregnancy, we have the lack of time as one of the most notable. In the face of the commitment of new moms caring for their babies, and doing other needful things within and outside the home, it becomes increasingly difficult to set time aside for activities that may contribute to weight loss. Besides this, new moms are also encountered by stress, and this can make them gain weight. In light of this, moms faced with these challenges may have to put up with pregnancy weight for a much longer duration.

Tips on how you can lose pregnancy weight in good time

Permit me to emphasize here that the talks about how some celebrities or maybe friends got to lose their pregnancy weight in record times should not cause you to push yourself too hard when doing your postpartum weight loss routine. Though it may be inspiring, it should not overburden you. Move at your own good pace, and be realistic about what you can achieve. So, on the flip side, let’s see some helpful tips:

Eat healthily

A healthy diet is paramount to arriving at a satisfactory weight loss outcome – whether for new moms or anyone at that. So, you should look to fill up your pantry with whole grains, vegetables, and foods rich in protein. Also, remember to take fruits. In eating healthily to actualize your postpartum weight loss in good time, you will have to limit the number of calories you consume and reduce the intake of foods and drinks with added sugar. The idea is that you consume fewer calories than you burn for metabolic functions. The cravings will sometimes surface, but rather than munching the regular junk food, you go for healthy choices like blueberries, strawberries, pistachio, walnuts, peaches, etc.

Consider exclusive breastfeeding

Exclusive breastfeeding can also help speed up the rate at which you lose pregnancy weight. This is provided you consume less than the calories you are burning – more details will be provided on this later. Women who exclusively breastfed their babies for at least 6 months were able to substantially shed their pregnancy. With breastfeeding, the basal metabolic rate (BMR) – which refers to the number of calories used up in carrying out processes like cell production, food digestion, breathing, blood circulation – is raised. A breastfeeding mom will require additional 500 calories.

BMR is calculated [for women] using the formula: 655 + (9.563 X Weight (in kg)) + (1.850 X Height (in cm)) – (4.676 X Age (in years)).

Granted that a 32-year old mom with a weight of 80kg, a height of 178cm wishes to know the number of calories required for those aforementioned basic metabolic functions. The calculation will go as follows:

BMR = 655 + (9.563 X 80) + (1.850 X 178) – (4.676 X 32)

= 1,599.70.

Considering that the life of the mom in question is far from being sedentary while caring for her baby, the initial value (BMR) will be multiplied by 1.4. So, we have 1,599.70 x 1.4 = 2,239.58 calories – which is approximately 2,2240 calories

Let’s now assume that she breastfeeds; the total number of calories she will be burned per day will equate to 2,740 Cal.

Find a helpful group

Physical exercises should also be included in your postpartum weight loss plan. But the truth is that new moms often lack the drive – and even time – to get in the flow. This is where belonging to a group dedicated to weight loss can be of great advantage. Such groups will not only help you get inspired but also impact your accountability level as you aim to get that desired (pre-pregnancy) shape back.

References

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Goldstein RF, Abell SK, and Ranasinha S. (2017). Association of gestational weight gain with maternal and infant outcomes: A systematic review and meta-analysis. JAMA 317(21): 2207 – 225.

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