Postpartum Weight Loss Guide - 9 Tips to Lose Weight After Pregnancy!

How Much Weight Do You Lose Right After Birth?

According to the American College of Obstetricians and Gynaecologists (ACOG), women within a healthy weight range typically gain 25 to 35 pounds during pregnancy to support healthy foetal growth.

After childbirth, you will naturally lose about 10 to 15 pounds, which comes from the baby, placenta, and extra water weight. However, it is normal to still have a bit of a bump after giving birth. Experts say that it can take up to six weeks for your uterus to shrink back to its pre-pregnancy size, so you may notice a bulge during this period.

Here are some handy tips that can help you get your shape back and also the confidence

1. Breast feed in early months

Breastfeeding makes your body burn calories which helps you lose weight. Women who exclusively breastfed for at least 3 months lost 3.2 pounds (lb) more than women who did not breastfeed or combined breastfeeding with formula feeding. While you breastfeed, you’re also releasing hormones that’ll help shrink your post-baby uterus, which can flatten your belly faster. Moms often find that they shed those last few pounds once they stop nursing and their appetites return to normal.

2. Avoid heavy processed food

Refined sugar, junk food and refined carbs are tempting for everyone, but it is very unhealthy for new mothers. It’s easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt. You can reduce the amount of processed foods you eat by replacing them with fresh, whole, nutrient-dense foods.

3. Exercise regularly

Post pregnancy tummy is delicate, especially since abdominal muscles get stretched during pregnancy, and you’ll need to wait longer before performing them safely. Walking is one of the easiest post baby exercises, and it can help you ease into a more intense routine. Aerobic activities, such as walking, jogging, cycling, or swimming can help you lose weight and improve your overall health. Make sure you take rest and be careful not to exercise excessively. Yoga can have many benefits for your body before, during, and after pregnancy.

4. Set realistic weight loss timeline

A woman’s body needs some time after pregnancy to relax and recover, and it’s usually recommended that you wait a couple of months before actively trying to lose weight. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic. Try a gradual approach to lose those extra pounds. Losing approximately a pound and half each week is a safe and realistic goal.

5. Monitor calorie intake

Make sure you’re still eating enough calories. Crash dieting isn’t just risky for you: If you’re breastfeeding and don’t eat enough calories, your body ends up producing less milk — which means your hungry, growing baby goes on a diet with you. To lose a pound, though, you need to create a calorie deficit of 3,500 calories per week, or 500 calories fewer per day, by eating less or exercising more — which means the average breastfeeding woman would be back at 2,000 calories per day to lose about a pound a week.

6. Avoid Alcohol

When it comes to weight loss, alcohol provides extra calories without much in the way of nutrition. The safest option for infants is for breastfeeding mothers not to drink at all. Alcohol might be hard to resist during any celebration but it can be replaced with unsweetened sparkling water.

7. Drink enough water

Drinking enough water is vital for anyone trying to lose weight. It is advisable to drink at least 4 liters of water. However, women who are breastfeeding or exercising strenuously may need more. For breastfeeding women, there’s no question that staying hydrated is important to replace fluids lost through milk production. You can make the change in the intake as per your weight and calorie intake. Also, water keeps you hydrated and provides extra energy as well.

8. Get enough sleep

For new mothers, getting enough sleep can be a challenge. Asking for help from family and friends and limiting your caffeine intake can be really helpful as you can catch up on your sleep. Your health is just as important as baby’s health, and taking rest is a key. After sleep you can bounce back more energetically and can take better care of your child as well.

9. Follow healthy eating habits

Mothers should avoid diets that promise rapid weight loss or promote a meal plan lacking in vital nutrients. This advice is especially relevant for women during or after pregnancy and breastfeeding. Eating more vegetables and fruits after delivery is always a good place to start, along with other foods that will help you lose weight and increase the quality of your breast milk. The foods you have around can have a big effect on what you eat. And when you’re searching the pantry for something to munch, a healthy alternative is just the ticket.

How Long Does Postpartum Weight Loss Take?

The timeline of postpartum weight loss depends on various factors, such as your body type, metabolism, exercise, diet, stress levels, and whether you are breastfeeding. Hence, there is no set timeline for it. It is important that you focus on consuming a healthy diet and aim for gradual, sustainable weight loss.

Does Breastfeeding Help with Postpartum Weight Loss?

Breastfeeding can help you shed some postpartum weight. However, this may not be true for everyone. Here’s why:

• While your body is burning calories, it also needs additional energy to produce breast milk. Moreover, the hormonal changes that come with lactation can increase your appetite.

• Hypoplasia, which is a condition where there is insufficient breast tissue for milk production, can impact postpartum weight loss. With less glandular tissue available, your body may store more fat to support milk production. However, this should not discourage new mothers from breastfeeding.

A common concern for many women is whether they will gain weight when they stop breastfeeding. In most cases, women do not gain weight after they stop breastfeeding. On the contrary, the body may lose some of the extra fat it stored during pregnancy.