Losing Weight After Pregnancy

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For many women, their post-pregnancy bodies are difficult to handle emotionally.

• Most were already overweight or obese before they conceived, so the eating habits that got them that way were hard to break (and most don’t even try) during pregnancy and they gained so much more.

• Others were at a healthy weight prior to pregnancy, but for some reason thought pregnancy was their time to “live a little” (boy, do I hear that often) and strayed off the good eating regimen that was their norm. So, after spending 9 months living large, they find themselves unable to get back to the good eating habits they had pre-pregnancy.

Ladies let’s talk.

First of all, understand that a gain of 15-30 pounds is the wide range of what is considered reasonable during pregnancy. Of course, this may vary according to how heavy a woman is before she becomes pregnant. A heavier woman may be advised to try to stay within the lower end of the weight gain range during pregnancy.

Weight gains of 50, 60, 70 pounds or more are absolutely within a woman’s control to avoid!

If you are currently very overweight and are contemplating a pregnancy, it is in your best interest to start focusing on losing weight now. As I wrote in Fat Moms, Fat Babies, there are so many potentially harmful changes to a fetus of an over-fat mother as well as, of course, potential serious medical issues for the mother. The more fit you are, the easier, in most cases, to conceive; the easier to carry to term; the lower the risk of gestational diabetes; the healthier the baby; the easier the delivery.

Additionally, the better shape you are in going into a pregnancy, the less difficult it is to stay focused on a healthy eating lifestyle all throughout your pregnancy. Overweight women are more apt to throw caution to the wind when pregnant: Their mindset is, “I’m already overweight, I’m pregnant, I may as well indulge and enjoy it” and they promise themselves to go on a diet after they give birth!

Second, it’s a myth that weight loss after pregnancy can only be successful if it occurs rapidly. When you give birth, you lose around 10-13 pounds immediately. When you return home again, you continue to lose water, and once your uterus returns to its original size, you will lose another 4-7 pounds. If you are nursing, you will get back to your normal weight more quickly; nursing “costs” about 1,000 calories per day and is one of the most efficient ways to make sure that the extra fat and water added during pregnancy are transferred to the rightful owner.

The rate of weight loss after pregnancy depends on several factors, such as whether there were complications with the pregnancy or delivery. Pregnancy complications can make a woman feel weak and/or interfere with her mobility, and less mobility means less calories burned. Certain diseases like postpartum inflammation of the thyroid gland, which is a common complication that shows itself soon after delivery, can cause weight struggles if they are severe. Other factors include whether the woman has other medical illnesses or takes medications that make weight loss difficult in the first place.

Ladies, have realistic expectations about how long it takes to lose weight. Just as for anyone else, about 1-2 pounds per week is healthy.

Rapid weight loss won’t stay off. 
Rational weight loss can stay off. 

Although there are vastly different approaches to weight control, your weight loss and maintenance will be most successful if a program is personalized for you. Individualized plans are the only way to get around the specific food preferences or limitations, eating triggers, and time constraints that each woman has. Your body needs some additional energy and nutrients to meet the extra requirements of feeding and generally looking after your baby, and a healthy program will ask you to:

• Eat a wide variety of foods (from all of the food groups).
• Drink plenty of water. (Avoid empty calories of soda and juice.)
• Avoid skipping meals, especially breakfast.
• Take the time to have a nutritious lunch and dinner.
• Have your meals at regular intervals.
• Have balanced meals and snacks, without too much fat or sugar.
• Exercise (stationary bike, walking) even for a short time every day.

Radical diets may get quicker results, but you then run the risk of feeling ill from depriving yourself of certain nutrients. In addition, if you are nursing, do you really want to risk harming your baby’s nutrition by a potentially dangerous or severely restrictive diet?

If you’re a woman who was in good shape before pregnancy, all of the above factors, combined with a guided, structured eating-well program will give you the best chance to get your figure back 6-8 months after delivery. That’s a very do-able and healthy pace for you and your baby.