How to lose weight with a baby healthily and happily
It’s hard to lose weight, whether it’s straight after birth or 18 months down the line (I’m still trying). You’re tired, your hormones are all over the place, and you don’t have time to hit the gym. But it’s essential to take care of yourself and get back into shape for your health and mental well-being.
There are many methods for weight loss after pregnancy, but not all are safe or even work. Check out the below effective tips on how to lose weight with a baby postpartum to help you reach your goal safely and healthily.
What is pregnancy weight gain?
So what is baby weight? Your pregnancy weight is the extra weight you gain during pregnancy. It includes the weight of the baby, the placenta, the amniotic fluid, and your increased blood volume and fat stores. Most women put on 25 to 35 pounds (11.5 to 15.9 kilograms) during pregnancy.
How much weight do you lose right after birth? Do you naturally lose baby weight?
You see some mums spring back into their pre-pregnancy figures two days after birth while others seem to carry the baby bulge around with them for years afterwards. Why is this? and exactly how much weight do you lose naturally after giving birth without having to do anything?
Most women can lose up to half of their baby weight by six weeks postpartum and the rest gradually comes off in the next months, depending on the mother’s diet and daily exercise. Breastfeeding can help to shed weight too if you can cut down on your refined sugar and processed foods, as breastfeeding can also make you feel more hungry.
Why can’t I lose weight after having a baby?
So, why is it hard to lose baby weight? After you have a baby, your body goes through many changes. You have no time for yourself, and you’re probably not getting much sleep. Plus, you may deal with a mix baggage of emotions, making it hard to focus on eating well and exercising and you may feel like your pelvic floor muscles are on the floor.
Studies show that postpartum weight retention averages at around 1 – 5.5kg and can last between six and twelve months, which might be why your post-pregnancy weight loss efforts to lose those extra pounds feel hopeless.
How long does it take to lose weight after pregnancy?
It takes as long as it takes, as the saying goes. For some, the weight just falls off instantly and for others (me) it can take up to two years (or more).
The best way to lose weight after pregnancy is to do it gradually and set realistic postpartum weight loss goals. Losing baby weight too quickly can be dangerous for you and your baby because of nasty side effects that come with binge eating, excess exercise and starving yourself.
When losing weight after a baby, aim to shed one to two pounds weekly by eating healthy foods and exercising regularly. Read on for more postpartum weight loss tips for losing weight after baby.
Does breastfeeding help you lose weight? It does!
You’ve heard that breastfeeding is a valuable tool to nourish your baby, but does breastfeeding help with postpartum weight loss too? When new mums breastfeed their baby, they use fat stores and calories from food to produce milk for the baby. This is irrespective of consuming 300-500 calories per day to maintain milk production. Plus, breastfeeding releases hormones that help your uterus return to its pre-pregnancy size and may help reduce stress and anxiety.
If you don’t breastfeed or you supplement with formula, try pumping after feedings to help your body get rid of any extra milk.
How to lose weight when you have a baby – Drink plenty of water
Losing weight post-pregnancy is extra tough if you’re not hydrated enough. The reason for this is because dehydration can cause you to eat more because of feeling tired.
It’s important to stay even more hydrated when you start exercising to lose weight. Drink on average around eight eight-ounce glasses of water or other fluids per day. Note that breastfeeding or exercising strenuously may require more hydration as those activities will cause dehydration more quickly.
Your urine color is a good guide for how much water you should be drinking. If it’s light yellow or straw-colored, then that’s a sign you need to hydrate more. If it’s darker than that, then you’re dehydrated.
Wear the right workout gear
Choosing what to wear to exercise is crucial for several reasons, especially when you’re recovering from birth. The right workout gear can mean there’s no unnecessary restriction or rubbing against any surgical wound, especially if you’re working out after a c-section.
Some post-surgical clothes offer mild compression which can enhance blood flow, and decrease swelling to help speed up the recovery process. Plus, wearing the right workout gear that is both functional and aesthetically pleasing can give you a confidence boost, making the return to exercise more enjoyable.
How to lose weight after delivery – exercise
Exercise can help you tone your body, burn calories, improve mood, and boost energy levels. But, it’s important to start slowly and build up gradually. Aim for 30 minutes of walking with moderate-intensity physical activity most days of the week. This can be broken up into ten-minute increments if needed.
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If you weren’t active before you got pregnant, begin with ten minutes of walking or other light exercise and add five minutes every week. You can also include your baby in your workouts if you’re struggling to find the time to work out. Buggy running is a great way to burn some calories while including your baby – your baby also gets some much-needed fresh air too!
Losing weight after delivery – Eat to lose weight
One of the biggest ways for how to lose weight after pregnancy naturally is to eat a healthy diet, which is essential for any healthy weight loss journey, but it’s especially important after pregnancy. If you’re breastfeeding, then your body needs enough food to support this. You also want to ensure you’re eating nutrient-rich foods that will give you energy and help you lose weight and level your calorie intake and deficit.
Postpartum weight loss – When can you start dieting after pregnancy?
If you try to lose too much weight too quickly after childbirth then it may take you longer to recover. A good rule of thumb is to wait until the six-week postnatal check-up before you consider slimming down. If you nurse your baby via breastfeeding, it’s recommended to wait until your baby is at least two months old and your milk supply has been established before you start to control calories.
Try Intermittent fasting
Dieting or fasting for long periods can make you weak and anxious. It can also lead to binging on processed foods later on. So instead of going on a crash diet, try intermittent fasting. This is where you eat all your meals within a certain window of time and fast for the rest of the day.
The 16:8 IF protocol is a preferred option for postpartum women who aren’t breastfeeding to help them get back to their pre-baby bodies. It involves eating during an 8-hour window and fasting for 16 additional hours.
You may also use a diet assistant. There are many helpful diet apps on the market that can assist you in meal planning and track your progress on your intermittent fasting diet journey. Just make sure to not follow a restrictive diet and follow the mantra to eat when you’re hungry and stop when you’re full.
Keys to safely losing weight after having a baby – Catch more sleep
Postpartum women are often sleep-deprived, which can make losing the weight after baby more difficult. A lack of sleep can increase your appetite and make you crave unhealthy foods. It can also lead to a decrease in your metabolic rate and metabolism plays a major role in weight loss.
Try to sleep more whenever the chance allows it, like catching up on little naps during the day when your baby is sleeping. If you have trouble sleeping, then consider asking for help, either through friends and family or a sleep consultant to help iron out a routine that works best for you and your baby.
How to lose weight after a pregnancy – get support
Losing weight after pregnancy can be tough, both physically and emotionally. It’s essential to have a support system to help you through the ups and downs. Ask your partner, friends, or family to help you with childcare, cooking, and exercise. If they offer help, take it! It takes a village to raise a baby and there are no medals for getting it all done by yourself. You need to look after yourself to look after your baby, so make sure you factor yourself somewhere in that priority ladder.
You can also become a member of an after pregnancy weight loss group nearby or an online forum to connect with other new mums who are trying to lose weight. A little support from the near and dear can go a long way.
How to lose weight with a baby – The bottom line
Losing weight after pregnancy takes time and effort, but it’s possible to return to your pre-pregnancy weight without damaging your health in the long run. Remember to start slowly, eat healthy foods, and drink plenty of water. Do not restrict your diet. And don’t forget to get support from your loved ones. After delivery weight loss is a journey not a destination so, again, ask for help when you need it.
FAQ
Can you lose weight with baby food?
Other questions asked were:
- How to lose weight with baby food?
Anecdotal reports say that baby food can help you lose weight in the short term but there isn’t any science behind it to prove that it’s an effective way to lose long-term weight. It’s safer to opt for nutrient-rich foods in a balanced diet with lots of fruits and veggies to help achieve healthy weight loss overall.
What is the quickest way to lose weight after having a baby?
Other questions asked were:
- How to lose pregnancy weight fast?
- How long will it take to lose my baby weight?
- How do I lose weight after giving birth?
- How to lose baby weight in stomach?
- how can I lose my baby belly fat?
- How do I lose baby weight?
- How much weight do you lose after giving birth?
- Quick way to lose weight after having a baby?
- How Long Does Postpartum Weight Loss Take?
Regular exercise combined with a healthy diet is the best way to lose weight quickly as exercise helps you lose fat rather than muscle. It boils down to how many calories you’re taking in and how much you’re burning. So try to move more every day and stick to foods which are high in nutrients and low in empty calories and you should soon start to see the weight fall off.
Is baby weight harder to lose than regular weight?
Other questions asked were:
- Why is it so hard to lose weight after having a baby?
- Why is it harder to lose weight after baby?
- How do I lose weight naturally after pregnancy?
Once you’ve given birth, the baby, water weight, amniotic fluid and placenta weight will shed quickly, but the rest will take time and commitment. You may not see results straight away but eventually the hard work you put in will pay off.
How can a breastfeeding mother lose weight?
Other questions asked were:
- How to lose weight after having a baby while breastfeeding?
- How to lose weight with a baby while breastfeeding?
Look above for tips to help lose baby weight with breastfeeding.
Will walking help lose baby weight?
A brisk walk of at least 30 minutes a day is a great way to exercise slowly and healthily while incorporating your baby too. Walking also has mental health benefits because it helps to clear the cobwebs in the mind, often symptomatic of so-called cabin fever, (from staying at home more) and the fresh air and nature will help you to regulate your sleep too.
How to lose baby weight without exercise?
Other questions asked were:
- Can you lose baby weight without exercise?
You can lose the baby weight through your diet but it’s more optimal to pair this with exercise, whether it’s a brisk walk or high intensity training.
How to lose weight after having a baby c-section?
Yes, it is possible but you have to be more careful. Do not target your midsection only when it comes to weight loss and make sure you have fully healed before you start. Your body can take up to 12 weeks to recover from a c-section, because it is major surgery, so caution is key here. Avoid pregnancy belts and girdles and allow your core muscles to strengthen in their own time while healing. Focus on stability exercises like planks and squats which work your whole body and not just your core for safer weight loss.
How to lose weight after baby number 2?
It can be more difficult with another baby around. You’re more tired, your time is split between two babies, you may sleep less and your body has gone through the birth wringer again. As with any form of weight loss, don’t restrict your diet and take your time. Hard work pays off.
How to lose weight with a newborn?
You will lose initial weight straight away but the rest may take more time. You have time. You’ve just had a baby which means you need to recover from birth first. Give yourself the recommended six weeks (post-birth recovery permitting) and check with your doctor if it’s safe to start a weight loss program. Always check with a medical professional before you start something new, such as compounded semaglutide, regarding weight loss.
*Collaborative feature post*
