When you are pregnant it is normal to gain weight. You need to be eating more so that you and the baby are healthy. The baby is going to need certain nutrients and you are going to need the energy to take care of the baby. After you give birth you may need to make some changes. You are still going to need to eat a balanced diet. You are still going to want to lose some of that baby weight. These are some postpartum tips and suggestions on what you should expect as far as weight loss after you had the baby.
How much weight should you lose after you gave birth?
After you give birth you can expect to drop some pounds naturally. This will depend on several factors. You can instantly lose weight due to the weight of the baby. You are no longer carrying around a baby and this leads to instant weight loss. Most women will lose between 5.5 and 8 pounds after they give birth. This will vary based on the size of your baby. Some women that have larger babies can lose almost 10 pounds right away. While this is not fat loss it is less weight that you will need to carry around.
You can lose an additional three to four pounds right away while giving birth. The placenta has some weight and once this passes it will lead to weight loss. You will also lose the amniotic fluid that has surrounded the baby in the womb. Since the baby has been born there is no longer a need for this fluid and it will be released. This can account for some weight loss. A week after you have your baby you can lose a little more weight in terms of these fluids. You may notice that you are sweating or urinating more than usual. This is your body releasing these extra fluids.
Losing anywhere from 12 to 14 pounds after giving birth is a good start for this weight loss. The average woman will gain between 25 and 35 pounds during their pregnancy so this is a good start. some of the weight that you have gained will be stored as fat. It will take the body some additional time for you to lose this fat and burn off the fat cells. Postpartum weight loss is not so much about getting your pre baby body back but it is about getting back to a healthy weight.
It will take some time for your body to adjust to the change. After you have given birth your body will still look different even after this weight loss. Your uterus was enlarged so that it was able to hold and carry a baby. It will take time for your uterus to return to its usual size. This can take as long as six weeks for it to shrink back down. During this period your stomach will still look swollen and will have the round shape that you had during pregnancy.
How long will it take to lose the weight postpartum?
There are many factors that will go into weight loss after having a baby. The time frame will vary based on your body type and metabolism. After having a baby you should focus on keeping the baby healthy and making sure you are getting enough sleep. There are some general guidelines to help you know if you are losing weight at a healthy pace. Most women are able to drop the weight they have gained during pregnancy six months to one year after they have given birth. Many weight loss experts say this is a safe timeline and it is reasonable considering everything else that is going on.
That timeline is for women that have gained a normal amount of weight during pregnancy. Every body is different and some women gain more than others. Some women can gain more than 50 pounds during pregnancy. If you have gained this amount or more your timeline is going to be different. You are going to need to allow yourself some extra time for weight loss. It may take you as little as 10 months or as long as two years to lose this weight.
Even when you do drop the pounds your body still may look different. You may not be as toned as you once were. If your nice that your belly is softer and not as a firm this is normal. There is some exercise you can do to firm up this area. You may also notice that your hips are wider. This is another normal change to the body after pregnancy. The size or shape of your breast may have also changed. Once you have completed breast feeding you may notice that your breast has become smaller.
Will breast feeding help you lose weight?
If you choose to breast feed your baby you can expect the body to burn between 400 and 500 additional calories each day. The body is using this energy to produce breast milk. The body will even take some of this energy from fat cells that have built up. This will help some women lose a few extra pounds. Producing breast milk will allow also the body to release additional hormones that may be able to shrink your stomach.
While breast feed will help your burn additional calories it should not be your only means for weight loss. According to moms that have chosen to breast feed they are hungry during the day and they are eating more. This does make sense. The more fuel your body is using the more energy in food it is going to need. While the body is getting the energy it is not as easy to lose weight. If you cut back on the amount of food you are eating your body may not be able to produce the amount of breast milk that the baby needs. You need to eat to feed the baby. During breast feeding is it okay to eat a little bit more than normal. Once you have stopped breastfeeding you will need to reduce the number of calories you are consuming so that you can lose weight.
If you choose to breast feed experts say that you can exercise and eat low calorie foods. This will allow you to lose around a pound a week. Do not take diet pills to participate in crash diets. This can affect milk production. If you choose to breast feed or not this is a personal decision. If you do not breast feed you are not missing out on significant weight loss.
What foods should you eat postpartum?
After you have a baby you need to make sure your body has everything it needs. You are going to need a lot of nutrients. Carrying a delivering a baby is tough on the body so you need to make sure that your body is able to recover. After you give birth you may want to delay dieting for a few weeks. Experts say that you should not diet until your baby is at least 6 weeks old. During these six weeks, you need to give your body some time to recover and fight off any infections that may happen. No matter how much you want to get back into the shape you need to give your body some time.
Before beginning any diet or exercise plan you need to clear it with your doctor. This will show that you are able to get on with a plan and you are healthy enough for diet and exercise. You cannot drastically cut your calories. You are going to need to have the energy to keep up with a baby. At first, some small changes may be made to help you.
Experts recommend that you try to lose around one to two pounds per week. If you are breast feeding and losing more weight this can taint your breast milk. Your body will lose water and lean tissue as well if you are losing weight too quickly. If you are not consuming enough calories your body will think it is starving. This will prevent weight loss. If you are not consuming enough calories this will slow down your metabolism. The body will think there is a problem. It will not burn calories as quickly and you will not be able to lose weight as you would expect. If you are not sure how many calories that you need to lose weight you should speak to your doctor. They will help you determine your ideal body mass and your activity level.
When looking at weight loss and calorie intake an average woman needs to consume around 2,000 calories each day. If a woman is breast feeding she should take in an additional 500 calories. This will help keep her at her current weight.
If you are trying to lose weight you will need to burn off an additional 3,500 calories per pound. You should aim to eat 500 fewer calories a day. You can also exercise more to burn off additional calories. If you cut back your calories by 500 each day you should be able to lose around a pound a week. You will need to make sure you are getting enough nutrients but reduce your overall calories.
Foods for Post Baby Weight Loss
If you want to make sure you have all of the nutrients needed to stay healthy but still want the feeling of being full there are some suggested foods for you to enjoy. You should eat plenty of the following:
- Fruits and Vegetables
You can enjoy fresh or frozen fruits and vegetables as long as there is no sugar added. This will allow you to get plenty of vitamins and minerals without adding all of the extra calories.
- Whole grains
If you are looking for fiber and something that is filling whole grains is a good choice. You can have a bowl of oatmeal in the morning. You should also switch out white bread and rice for brown rice and whole grain bread. They are better for you and they are still going to allow you to have the foods you enjoy.
- Lean Proteins
Lean proteins will allow you to get the protein you need for healthy muscles. The more lean muscle mass you have the easier it will be for the body to burn fat and calories. Some great lean proteins include shellfish, eggs, beans, and even lean cuts of red meat.
- Low Fat Dairy
You are still going to need milk to stay strong. You can switch to a low fat or a nonfat version. You can also get many different types of low fat cheeses and yogurts. When purchasing yogurt make sure there is no sugar added. Those with fruit flavors or fancy flavoring may have more sugar than what is needed.
- Healthy Fats
Some fats are okay to eat and will give the body what you need to stay healthy. These good fats that are needed by the body include nuts, avocado, and cooking with olive oil.
When to Start Exercising?
Your body has been through a lot carrying a baby and giving birth. Exercise is a good thing but there are some things that you should know before you start an exercise program. One of the best things you can do is listen to your body. If you are in the baby or are working out too hard slow things down. This will be the best thing to do for you and your baby.
Pregnancy and Exercise
Experts say that there is nothing wrong with some light exercise during pregnancy. This will allow the body to stay in shape and may even help give you some energy. If you had a vaginal delivery and there were no complications your doctor may allow you to begin light exercise within a week of giving birth. If you had to have a C section or there were some complications with delivery you may need to wait at least six weeks before starting an exercise program. This will give your body the chance to heal. You should make sure your doctor okays any exercise before you begin. This will allow you to know what you are healthy enough for an exercise program.
How to Begin an Exercise Program
When you do begin an exercise program after you had the baby you want to begin with 20 to 30 minutes a day of active movement. You may need to break this up into several sections. You may get tired after a couple of minutes or you may have to tend to the baby. That is fine. You are going to want to do some exercise to help strengthen the core muscles. The muscle may have become weak during pregnancy. This can be done by doing a few sets of crunches or you can do some brisk walking. As your body gets used to moving once again you can increase your duration and your intensity.
How to Stay Healthy and Lose Weight After Birth
It is important to stay healthy postpartum. You are going to want to be healthy while you are losing this weight. There are some tips to help lose weight while staying healthy. There are also some tips that will help you stay on track to reaching your weight loss goals which can be difficult with a newborn to take care of and you need to take things slow.
There are some tips to help keep you going.
- Team UP
If you have a support system this will allow you to be more active and you will not forget to exercise. You will also reduce the chance of making excuses when you want to exercise. If you have a partner you can get them to join and support you. this will allow you to stay on task. There are some small things you can do. If you want to go for a walk you can put the baby in the stroller and take them along. The baby will get some fresh air and you will get up and moving. This will keep you motivated and allow you to get some exercise.
- Healthy Snacking
As you are taking care of the baby you are going to get hungry. You should keep the house stocked with some healthy fruits. You can also have some sliced veggies and dips such as hummus around. This will allow you to have the feeling of being full without adding extra fat and calories into your diet.
- Do something fun
Exercise does not have to be tiresome. Exercise can be fun.
If you do something that you can enjoy it will not be as much as a chore to workout. This will keep you motivated and will keep you going.
- Small Steps Matter
If you have a couple of minutes you can squeeze in a couple of moves. You can add an extra workout throughout your day. You can burn calories by taking a couple of steps and you can move from time to time.
- Enjoy Little Things
If you are not able to do everything at once that is okay. New moms need some time to relax and to take care of themselves. You can eat healthy foods most of the time. if you want to have a cookie or have a scoop of ice cream occasionally you will be fine. You should not have this daily but an occasional treat is okay as long as you do not overdo it.
- Be Positive
You need to look at all that you have done since having the baby. You are taking care of a little one and you need to take time to take care of yourself. You should celebrate the weight that you have lost and you should celebrate the progress that you have made. If you have lost even a pound this is something worth celebrating. Even if you have managed to lose one pound this is a lot of work and is something to be happy about. Every little bit counts and this is something you need to keep in mind as you are tiring to lose the weight post baby.
- Patience
The best thing you can do is have patience. You are going to have some good days when it comes to dieting. You are going o have some no so good days. It is important that you have more good days than bad. When you are struggling you need to take the time to think about things. You had nine months of eating anything you wanted and you gained weight during this time. The weight gain did not happen overnight. After having the baby you lost around 10 pounds right away. You need to give yourself at least a year to lose the weight that you gained. For some women, it will be sooner and for some, it will be more. AS long as you are eating healthy and you get some exercise during the day you are on the right path to losing the extra baby weight.
After having a baby you are going to have a lot of your mind. While you want your baby to be happy and healthy you may want to return to the way that you were before you had the baby. You may want your pre baby body back. This will help you feel like you are once again yourself. You need to take care of your baby but at this time you are also going to need to take care of yourself. You can be lost the weight postpartum and feel good about yourself. According to experts you should take things slow and reduce the number of calories you are consuming. This will allow you to get into shape while still making sure your body has everything that it needs.
