Losing weight after pregnancy is complicated. Our culture creates an obsession for a woman to return her body back to her normal appearance soon after she has her baby. However, that obsession can cause problems for both mothers and their infants. Let’s look at some options a new mother can take for weight loss that won’t harm herself or her baby.

Personal Story

I understand the dilemma women have about losing weight post pregnancy! After my second child was born, I couldn’t fit into anything! My clothes didn’t fit. My boys were only 15 months apart and I had been pregnant and/or nursing constantly, requiring a larger calorie intake. We were in college and didn’t have money for larger clothes. I had to wear sweats and loose sweatshirts for what seemed like a long time until I could fit into my blue jeans.

Steps to Take While Breast Feeding

A woman often expects herself to get back to her pre-pregnancy weight quickly after giving birth. However, it realistically takes a new mother’s body many months of breast feeding her infant to use up the fat stores it prepared for the infant before birth. The woman’s weight loss naturally occurs in a slow, persistent way over the first year she feeds her infant.

It is best to delay getting aggressive on weight loss until after weaning an infant, but here are some things a new mamma can do.

• The new mom’s body need plenty of calories to make nourishing milk for her child. While breast feeding, it takes a 500 extra calories per day to produce milk. A woman should not go under that amount.
• It’s not just calories that makes the best milk. It’s the nutrients that a woman eats from protein, vegetables, fruit, and whole grains that makes a difference in her milk and the baby’s nourishment.
• Choose baked or broiled rather than fried foods.
• Limit the number of sweets, sugar, and unhealthy fats.
• It is important for mom to eat good food, have adequate fluid intake, take a quality multi-vitamin/mineral supplement designed for lactating women, b-complex, and be sure to get essential fatty acids (EFAs) in food and fish oil.
• Drink adequate fluid intake- probably 8 to 12 cups of fluid every day.
• Choose good food and lower carb foods, while still eating a great variety of foods.
• Do not skip meals or go on a crash diet.
• Eat slowly.
• Walk and stay active. Your baby will love getting outside for a walk with you.

When a woman is done breastfeeding, she can set some weight loss goals. Most women return to their pre-pregnancy weight by six to twelve months after childbirth. Even if they reach their pre-pregnancy weight, a woman’s body shape may reflect lasting changes from the pregnancy. They may have a larger waistline, wider hips, and a softer belly.

Steps to Take After Weaning

You can begin to take steps for losing weight shape when the baby is no longer nursing. Here are some things you can do to get to a good weight.

• Eat a little less but be careful to eat enough calories from healthy foods, making sure to choose a variety of foods, minimizing carbs. Choose resistant starches like sweet potatoes instead of processed foods.
• Step up your daily exercise by taking longer walks or riding a bike. Do not push yourself too hard. Rapid weight loss is not good for your body.
• Add weightlifting to your routine three times a week. You might purchase some exercise bands to use.

 Remember to include your baby in your exercise routine. Babies make great weights for weightlifting. Take a brisk walk with the baby in a stroller.

Action

The key to losing or maintaining a healthy weight is eating good food and exercising. We can eat good food and exercise every day.

May God bless your wellness journey!

Joni

P.S. What did you do to lose your extra pregnancy weight.