Tips to Lose Weight After Pregnancy

With your little one now in the world and the pregnancy journey behind you, you are probably eager to jump back into your favorite clothes again. Well, you are not alone! The desire to lose weight after pregnancy is a natural inclination for most new moms. In fact, three out of four new moms find it challenging to lose those postpartum kilos within a year. However, with the right tips to lose weight after pregnancy, you can get back to your most loved version of yourself. 

The postpartum period is usually filled with new responsibilities and joy. It also presents you with an opportunity to focus on your own well-being. Hence, do not just focus on losing weight. It is definitely good for your long-term health but you will also have to take some time out to care for yourself and your little one. Now, let’s begin with the best weight loss tips for new moms!

What is Postpartum Weight Gain?

Your body gains weight during pregnancy to support the fetus and prepare you for childbirth. The overall increase in weight is due to the fetus, placenta, amniotic fluid, increased blood volume, and the storage of fat to support lactation. 

But as a new mom, you should understand that hormonal and physiological changes continue to happen in your postpartum period. These changes, along with the transition to a new role in your life, will affect your weight gain. Some of the factors that contribute to postpartum weight gain are: 

• Fluid Retention And Hormonal Fluctuations

Your body retains excess fluid after childbirth, contributing to temporary weight gain. Moreover, fluctuations in hormones during breastfeeding will also affect your appetite and metabolism rate, thereby increasing your caloric intake.

• Changes in Physical Activity and Sleep

Adjusting to your new life routine as a mom and the demands of caring for a newborn will reduce your physical activity. Lack of adequate sleep will also affect your metabolism and influence your postpartum weight gain. 

• Emotional and Lifestyle Factors

Emotional factors such as stress, depression, or mood changes can influence your dietary habits and weight. Even though breastfeeding can support your weight, you might experience weight gain due to excess hunger or metabolic changes. 

Strategies to Shed the Extra Kilos After Pregnancy 

You will probably gain weight after giving birth, and you might feel pressured to regain your pre-pregnancy body. However, post-pregnancy weight loss is a journey that you have to approach with proper nutrition, exercise, and a focus on wellness. 

To help you out, here are some effective strategies to incorporate in your day-to-day life to feel empowered and confident in your postpartum weight loss journey. 

Prepare Yourself for Weight Loss

As a new mother, you might experience a whirlwind of emotions filled with highs and lows. One of the most common emotions you might face as a new mommy is due to belly fat after pregnancy. However, it is completely normal to have a tummy postpartum as your body undergoes significant changes during pregnancy. Here's how you can prepare yourself for weight loss while gradually recovering. 

• Take Your Time

A study found that 75% of women become heavier one year after childbirth compared to before their pregnancy. While the media promotes the contrast, postpartum weight loss usually takes time and shouldn't be rushed. Rapid weight loss will interfere with your recovery process, affect your milk production for the baby and can even lead to fatigue or nutrient deficiencies.

• Set Small, Realistic Goals

Instead of focusing on unrealistic weight loss goals, expect to lose around 10 pounds within two years after giving birth. However, the weight loss factors on how much weight you gain during your pregnancy. Nonetheless, prepare to lose the weight you gained at your own pace.

• Consult Professionals

When you prepare for the transformative journey, consult with your healthcare professionals to build your weight management plan. They will provide you with personalized guidance based on your recovery, overall health status, and nutritional requirements. 

Plan Your Nutrition and Post-pregnancy Weight Loss Diet

If you are a breastfeeding mom, you need an excess of 500 calories each day, along with plenty of protein, calcium, and fluids to stay heady. Such a nutritious diet will help you in the healing process from childbirth. Below are a few tips to ensure a nutrient-dense yet weight-loss-friendly diet to support your postpartum weight-loss goals. 

• Focus on Balanced Meals

A balanced diet supports your recovery from childbirth and ensures you have the energy for daily activities. It will also help you manage and support a steady metabolism. You can consider the following options to fill your plate with a well-balanced post-pregnancy weight loss diet.

• Whole grains (whole wheat, oats) for sustained energy to keep you active throughout the day.
• Vegetables such as carrots and spinach are filled with vitamins and minerals. 
• Fruits (apples, oranges) provide fiber for your overall well-being.
• Roots and tubers (beets, sweet potatoes) are excellent sources of carbs to give you long-lasting energy. 

While you opt to add some healthy additions to your diet, there are certain foods to avoid after pregnancy,  which include the following: 

• Foods with added sugar and refined carbs, such as pastries and sugary drinks. They are associated with weight gain and often lead to diabetes and heart disease.
• Processed Food, anything including fast food, chips, and candy, contains high levels of sugar, saturated fats, salt, and calories. 
• Artificial sweeteners in cakes or soft drinks will prevent you from losing weight after pregnancy.
• Alcohol filled with additional calories and limited nutrients will lead to weight gain. 
• Eat Frequent, Smaller Meals

Consume smaller and more frequent meals. This practice will help you retain energy throughout the day and manage the demands of your newborn. Moreover, it will stabilise your blood sugar levels and prevent extreme hunger. For instance, you can prepare and store healthy meals in advance to eat smaller portions for the day.

• Mindful of the Portion Sizes

You must also keep a check on your portion size. It will also help regulate your calorie intake and prevent excess consumption. All you need to do is to have control over your appetite to create a calorie deficit, which supports your weight-loss journey after childbirth. Moreover, try to eat slowly and pay attention to your body’s cues for fullness or hunger.

Create A Simple Postpartum Workout Plan

Exercise is a great way to regain fitness, manage weight, and improve overall health after childbirth. Before starting, consult your doctor and wait 6-8 weeks postpartum. Start slow and focus on low-impact exercises to avoid injury. Some other common exercises to lose weight after childbirth you can try are:

• Low-impact aerobics will help you ease back into your regular physical routine, regain your fitness levels, improve your overall mood, and support your weight management.
• Modified pilates as a low-intensity workout plan will improve your posture and strengthen your pelvic floor and abdominal muscles.
• Resistance training will support your weight loss goals and build your muscular strength.
• Postnatal yoga will relax your muscles, manage your stress, and build your strength, balance, and flexibility.

Here’s a simple postpartum workout plan to try in the comfort of your home.

Tips for Success

Avoid a sedentary lifestyle. Aim for 150 minutes of moderate exercise weekly and involve friends or family for motivation. Moreover, drink 16 cups of water daily if breastfeeding. Add hydrating foods like watermelon and cucumbers to your diet, and limit caffeine and sugary drinks.

Take a walk or jog outdoors. Bring your little one in a jogging stroller or baby carrier and enjoy nature at parks. Once you are ready for more activity, gradually increase your walking speed. In addition, you can go for a swim as a relaxing and light aerobic exercise to regain your fitness and support your weight loss. 

Focus On A Sustainable Post-Partum Well-Being!

Losing pregnancy weight can be challenging, but with the right approach, it is achievable. Keep in mind that you have just brought a life into the world. Therefore, post-pregnancy fitness is not just about shedding your belly fat but also about being kind to yourself and giving time to adjust to the new routine. Just listen to your body, focus on making small, sustainable changes, and Celebrate small victories. 

At Apollo Spectra, our healthcare professionals help you with tips to lose weight after pregnancy, including gentle exercise and nutritious meals. We help you set realistic goals, manage stress, and provide unwavering support in your post-partum weight loss journey.