Many first time mothers find that post pregnancy weight loss does not always happen as quick or as easy as they had hoped. This is nothing to get discouraged about. Weight loss after pregnancy will happen, but it is something that should be rushed too quickly.
Common Misconceptions:
- The majority of my weight gain is lost during labor
- I should lose the weight in a matter of a few weeks
- Formula feeding versus breastfeeding does not affect my weight loss
- The sooner I lose the weight, the better.
Although a fair amount of weight is lost during labor, women should not expect it all to shed on delivery day. A healthy weight gain during pregnancy is anywhere between 25-35 pounds.1 Most babies weigh between five to ten pounds, but another five pounds or so is lost from amniotic fluid and the placenta.1 This is a great start to losing weight, but the remainder of the weight may not fall until your baby is six months old. A healthy weight loss is about a pound and a half per week.1 Also, do not forget, you just had a baby. This takes time for the body to recover. Rapid weight loss or crash diets will only help to lose fluid weight, which will be gained back just as easily. Let your body recover from childbirth and make sure you have your physician’s approval before beginning an exercise program.
Tips to Help Shed the Weight:
- Eat right! Eat 5-6 smaller meals per day instead of 3 big meals and make healthy snack choices. Sub the potato chips for veggie sticks or fruit!
- Get moving! Once you have the OK from the doctor, it is important to get your body moving. Many women feel fatigued from lack of sleep but you would be surprised by the energy boost a walk pushing your baby’s stroller would give you.
- Breastfeeding. Not only is this extremely healthy for your baby, breastfeeding can actually burn around 500 calories per day.2 Also when breastfeeding, the body releases a hormone that shrinks your uterus, thus allowing your stomach to get smaller as well.2
- Set realistic goals. It is important to realize your body went through a major change to grow that little human being. Losing a pound and a half per week is very achievable and healthy. Even though your body may not look EXACTLY like it did pre-pregnancy, you can still become just as healthy and fit by making the right choices.
1Losing the Baby Weight: The Truth About Shedding Pounds After Birth. (2014, June 11). Retrieved October 26, 2014, from http://www.whattoexpect.com/first-year/losing-baby-weight
2Storck, S. (2012, August 16). Losing weight after pregnancy: MedlinePlus Medical Encyclopedia. Retrieved October 27, 2014, from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000586.htm
Great point on making sure mothers should become active ASAP after birth. The exercise will create an energy boost as well as ramp up their metabolism.
ReplyDeleteWhen pending a physician's approval to enter into a new exercise routine, post-pregnancy, what would be some of the limiting factors that would prevent the okay-go?
ReplyDeleteThis is funny that I had to read this one because I was 17 when my mom was pregnant of my sister. I remember her trying to lose wight afterwards. She did most of everything that I read here.
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