Losing Weight After Pregnancy: Safe Tips for New Moms

Finally, your cute, lovely, snuggly and long awaited baby has arrived. Now, one of the first thoughts that may come to your mind is how to lose the extra pounds you gained during your pregnancy and how to get your old shape back.

Gaining weight during pregnancy is natural, and every woman is different. Some moms do not gain enough weight, while others may gain too much. How much you should gain depends on your weight before pregnancy. The CDC says women who start at a normal weight should gain 25 to 35 pounds. Women who are underweight should gain more, 28 to 40 pounds. Women who are overweight should gain less, 15 to 25 pounds, and women with obesity should gain 11 to 20 pounds.

Losing weight after childbirth is important. Keeping extra weight after pregnancy can raise your risk of being overweight later in life, which can lead to other health problems. However, this does not mean that you should hurry. In fact, it is important to go slow. MedlinePlus says to give yourself until your 6 week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply is steady before cutting calories a lot. Your body needs time to heal, and dieting too soon may make you feel tired all the time.

Right after birth, you lose the weight of the baby, the placenta, blood and fluid. Cleveland Clinic says you will lose most of this "delivery weight" in about the first week, as extra fluid and swelling go away. MedlinePlus says most women lose half of their baby weight by 6 weeks after birth. To lose the rest, you need to burn fat, and a good goal is to get back to your weight before pregnancy by 6 to 12 months after birth.

It is also important not to pay too much attention to glossy magazines and star moms, as their lives and goals are different from most mothers. For most moms, the formula for weight loss should have three parts: breastfeeding, exercise and a balanced diet.

Breastfeeding

Yes, we put it first on purpose. Breastfeeding makes your body burn calories, which helps you lose weight, says MedlinePlus. Women who only breastfeed need about 300 to 500 more calories a day than before pregnancy, according to Cleveland Clinic and MedlinePlus. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding. The American Academy of Pediatrics recommends breastfeeding only for about the first 6 months, then going on with breastfeeding along with baby foods for 2 years or more, as long as mom and baby want to.

Exercise and be active

If you had a healthy pregnancy and a normal vaginal birth, ACOG says it is usually safe to start exercising a few days after birth, or as soon as you feel ready. If you had a C section or problems during birth, ask your doctor when it is safe to start. Our tip is to start by walking more often. Walking is simple and gentle, and you can take your baby with you in a stroller. ACOG says to slowly build up to at least 150 minutes of moderate exercise each week, like 30 minutes on 5 days. Even 10 minutes at a time helps. Stop if you feel pain. Later, you can try exercises with your baby, which can be more fun.

Be choosy about your food

A good diet plan is key for losing weight, but if you are breastfeeding, your diet has to be full of nutrients. You want to lose the extra fat, not starve the baby. So eat lots of fruits and vegetables for a balanced diet. Stay away from fad diets. MedlinePlus says losing about a pound and a half a week should not affect your milk supply or your health. Listening to Let's Eat Healthy is a fun way to bring good food habits into your home as your baby grows. The song teaches that bananas have potassium, apples have fiber, spinach has iron and carrots have vitamin A. Do not cut out fats completely. Instead, choose healthy fats, as fats help you feel full. Finally, remember to drink plenty of water and stay well hydrated.

Be kind to yourself during this time. Rest when you can, and play some relaxing songs for you and your baby during quiet times. If you feel very sad or worried, read about postpartum depression and talk to your doctor. To learn more about how your body heals, read 1st Month After Giving Birth: You The Mom.

Questions About Losing Weight After Pregnancy

When can I start losing weight after giving birth?

MedlinePlus says to wait until your 6 week checkup. If you are breastfeeding, wait until your baby is at least 2 months old before cutting calories a lot.

How much weight do you lose right after birth?

You lose the weight of the baby, placenta, blood and fluid. Most of this "delivery weight" is gone in about a week. Most women lose half of their baby weight by 6 weeks.

Does breastfeeding help you lose weight?

Yes. Breastfeeding burns calories. Moms who only breastfeed need about 300 to 500 extra calories a day, so eat well and do not diet too hard.

How fast is it safe to lose weight while breastfeeding?

About a pound and a half a week should not affect your milk supply or your health.

How much should I exercise after having a baby?

Start slowly, like with walking. ACOG says to build up to at least 150 minutes of moderate exercise a week. Ask your doctor first if you had a C section.

This post is for general information only. It is not medical advice. If you have questions about your health or your baby's health, please talk to your doctor.