Weight Loss After Baby Birth

Your body needs time to heal from your baby. Therefore, your midwife will probably not recommend that you start a diet immediately after delivery.

However, it is always advisable to eat a healthy diet and this does not change if you just had a baby. You can also start light exercise for the first few weeks after your baby is born. 

Your postnatal checkup is usually done six to eight weeks after having your baby. Now is a good time to talk to your doctor or nurse about your weight if you are concerned. If you need help losing weight, your doctor can refer you to a dietitian.

How can I lose weight safely?

These habits give you the energy you need now when you have a baby and also help you lose weight at a steady rate: 

Take time to eat breakfast in the morning.

Include plenty of high-fiber foods like oatmeal, beans, lentils, grains, and seeds in your meals.

Add starchy foods like bread, rice, and pasta (preferably whole grains to add fiber) to every meal. These are carbohydrates and should amount to approx. a third of each meal.

Take it easy with fatty and sugary foods, takeout, fast food, candy, cakes, pastries, baked goods, and carbonated beverages.

Look at your portions at meals and the amount and type of snacks you eat between meals.

 

Combining a healthy diet with exercise works best because it helps you lose fat instead of lean tissue.

 

You also get better and have more energy when you exercise. Your midwife or health visitor can provide you with information on what is available in your area to help you stay active and lose weight.

What exercise can I do as a new mom?

Now that you have a newborn, it can be difficult to find time to integrate exercise into your daily life. But it is possible. As soon as you want, you can start with a light workout, including: 

pelvic floor exercises (Kegel)

Come on

section 

However, wait about six weeks, or until you feel like you've recovered after delivery, before you start training more intensely. 

Take your baby for longer walks in her stroller and pick up the pace, or try a stroller-based practice class. Maybe you have a Buggyfit class or a similar activity at a nearby park. 

Group classes are a great way to meet other moms. Making new friends and getting some exercise can improve your mood.

How many calories do I need a day?

It is difficult to say exactly. The number of calories you need depends on your current weight, your activity level, and whether you are breastfeeding.

As a rough guideline, an average woman needs approx. Why is it important to lose weight after having a baby?

This is especially important when you know you want more children.

 

Even a small weight gain of one or two BMI units between pregnancies can put you in the overweight range. This increases the risk for you and your baby in your next pregnancy and delivery.

 

Complications from being overweight or obese can include:

 

develop high blood pressure and pre-eclampsia

develop gestational diabetes

have a longer and more difficult job

has an acute caesarean section

gave birth to a large baby

 

Even if you don't plan on having a new baby, losing the extra weight you've gained has many benefits. It helps you stay healthy while your baby grows. By controlling your weight, you reduce the risk of type 2 diabetes, heart disease and some cancers.

Will Breastfeeding Help Me Lose Weight?

There's some evidence that breastfeeding can help you get in shape, although we need more research to be sure. Either way, the same rules apply as anytime for weight loss. In other words, don't eat more calories than you need, eat healthy and get active.

 

Breastfeeding burns 330 extra calories daily. You may be able to get these extra calories from your own fat stores, as your body stores fat during pregnancy to give you extra energy to produce milk. The number of calories you burn still largely depends on your diet and lifestyle.

 

If you lose weight successfully, your body can still produce enough milk for your baby. A safe loss per. Week is between 0.5 kg and 1 kg (1 lb to 2 lb).

 

Breastfeeding can also help you maintain your weight in the long run. And it helps your uterus shrink after delivery, causing you to lose your belly after delivery.

When will my body return to normal?

Your body may not be exactly the same even after you lose weight. After all, you had a baby!

 

Take the time to lose the desired weight. It's okay if it takes six to nine months.

 

If you find it taking longer, don't have a bad time. Just set a goal to reach the desired weight on your baby's first birthday.

 

While it is important to focus on your health, it is also important to set achievable goals. If you take in a lot during pregnancy, it will take you longer to lose it.

 

Once you reach your goal weight, try to stick to it; your efforts will pay off. If you can stay at your goal weight for two years, you are much more likely to maintain the weight over the long term.

 

If you need weight loss help, talk to your doctor or physician about workouts or weight testing classes in your area. Attending a class can motivate you and you meet other people in the same situation as you.

 

Read our parents' advice on how to control your weight after having a baby.

Check out our gallery of BabyCentre moms by birth.