How to Lose Weight After Pregnancy? (Introducing 15 Best Ways)
Gaining weight is an inseparable part of pregnancy that all ladies experience after getting pregnant. Whenever the baby arrives, most ladies search for the fastest ways to lose weight after pregnancy and get into their pre-pregnancy shape. Some of them wish to magically lose their extra pregnancy weight right after labor, but reality is more different from their thought.
Do you want to know how to lose weight after pregnancy while breastfeeding? Read on this article of Hipregnancy, to figure out applicable and useful tips to losing weight after baby as soon as possible, like celebrities!
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What is baby weight?
Baby weight is common among pregnant ladies and refers to excess weight gain during pregnancy. Extra weight that you gain during pregnancy consists of; the baby, amniotic fluid, blood, placenta, breast tissue, uterus enlargement, and also extra fat stores.
According to the Centers for Disease and Prevention or CDC, the normal pregnancy weight gain for ladies who are in healthy weight range and carrying one baby is about 25-35 pounds or 11.5-16 kg.
As we mentioned, this is the amount for those who has normal weight, but ladies who are overweight, underweight, or carrying more than one baby, should consult a doctor or health care provider to determine their individual recommended pregnancy weight gain based on their needs.
Getting fat during pregnancy is normal, but if you don’t try to lose weight after pregnancy, you will put yourself at the risk of being overweight, heart disease, diabetes, etc. So, you should do your best and follow your doctor’s guidelines to return to your pre-pregnancy weight and shape. The following parts will show you all you need to know about losing weight after beby. Let’s continue.
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What is the safe time to losing weight after baby?
The answer to this question highly depends on your circumstance after pregnancy and giving birth. But in general, it is recommended to start exercising gently, in order to lose weight, within days of giving birth, if you didn’t have complicated labor, or cesarean section.
Keep in mind that, having normal weight before pregnancy, not only can decrease the risk of pregnancy complications, but also makes it easier to lose excess weight gain after pregnancy. It is important to have healthy diet before conception, while you are pregnant, and also after giving birth. So, you need to have a healthy, balanced diet to lose weight after pregnancy, which is explained in details in the following parts.
It is more advisable to ask your doctor about the safe time to lose weight based on your needs, because he knows all about you and your pregnancy period, which can change the weight loss start up.
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How much weight do you need to lose after giving birth?
Certainly, all of you know that ladies gain weight about 25-35 pounds during pregnancy, but do you know where does the weight you gain after getting pregnant go? Look at the table below to find out the answer to this question;
|Amniotic fluid||2 pounds|
|Breast tissue||2 pounds|
|Maternal fat stores||7 pounds|
Those women who want to always be in shape, may be afraid of weight loss after pregnancy, because most of them think that they require a long time to lose the weight gained during pregnancy. But the good news is that you don’t need to lose as much weight as you think.
In fact, you will lose 13 pounds right after giving birth which is related to baby, placenta and amniotic fluid as well. It is not the end of the story! You will lose some more weight you gained during pregnancy by getting rid of extra fluids in peeing and sweating.
The only weight you need to lose is related to the maternal fat stores, which does not go away on its own like the weight of the baby and placenta. Therefore, if you want to get rid of extra weight gain, you need to do something to losing weight after baby and return to your normal weight.
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Does breastfeeding help you lose weight after pregnancy?
Yes, why not!
Breastfeeding can be a big help for rapid weight loss after pregnancy, because the woman’s body burns about 400-500 Cal each day to make breast milk. The point is that, the amount of calorie comes from foods you consume and your maternal Fat stores. In this way, you can get rid of the fat you stored during pregnancy by breastfeeding daily.
Some of you may think that breastfeeding can increase your appetite, which is followed by excess weight gain. Of course, it is true, but increased appetite is a sign of need for extra calories to fuel breast milk production. Don’t be worry. It is proved that, your appetite and weight return to normal stage when you stop breastfeeding and nursing.
The only important point that you need to keep in mind is that, you should not eat more than 400-500 calories a day after breastfeeding.
If you think that, just breastfeeding isn’t enough to lose weight after pregnancy, keep reading the following part which shows you other ways for weight loss, like exercise and diet.
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How to lose weight after pregnancy? “15 tips for rapid weight loss”
Losing weight after giving birth may seem difficult, because new moms need to take care of a newborn baby which can be a stressful job, recover from childbirth, as well as return to their pre-pregnancy weight. It is better to know that, returning to healthy and normal weight after delivering a baby is essential for those who want to get pregnant and have another child in the future.
We are here to tell you important tips that can help you achieve a normal postpartum weight;
- Don’t go on a crash diet.
This kind of diet is not recommended by most health experts, because it is a low calorie diet which leads to lose a large amount of weight rapidly. Crash diet is not a healthy diet and doesn’t contain foods with high nutritional values.
You know that after pregnancy and during breastfeeding you need high nutritious foods and more calories to recover and improve your body’s ability to produce milk for the baby. Therefore, forget crash diet and stick to a healthy, balance diet after pregnancy.
In addition, decrease your calorie intake by about 500 pounds a day, in order to weight loss of about 1.1 pounds or 0.5 kg per week. This amount is enough for you to return to your pre-pregnancy weight and shape, and also wearing your beautiful jeans!
Also Read: Do Your Breasts Get Bigger After Pregnancy?
- Eat fiber rich foods.
Grains and veggies are good sources of fiber and can help you get in shape after delivery. But how? According to a 2019 study of Trusted Source of the 345participant, increasing 4 gr of fiber can lead to lose 3 ¼ pounds of weight over 6 months.
Consuming high fiber foods slows down digestion, helps you feel fuller for a longer time, and lessens levels of hunger hormone, which are followed by lower calorie intake after pregnancy.
- Don’t rush for losing weight.
You should keep your goals realistic and be patient to lose weight after pregnancy, because weight loss takes time. So, don’t forget magazines and celebrity stories and follow your doctor’s guidelines step by step to be able to achieve a healthy weight. Keep in mind that, at least, it takes 1-2 years to return your weight before pregnancy.
- Try to breastfeed your baby.
According to CDC, AAP, and WHO, breast milk is the best gift that moms can give to their baby. Breastfeeding newborns during the first 6 months of their life or even more, not only is beneficial for mom and helps her losing weight after pregnancy, but also is good for the baby.
It can provide nutrients a newborn needed to grow, support the baby’s immune system to fight against viruses and bacteria, and lower the risk of health issues in a baby, such as, asthma, type 1 diabetes, SIDS, obesity, and ear infection as well.
Although breastfeeding help in losing weight, but at the first 3 months, it may increase your weight, because your calorie intake increase during this period.
- Add healthy proteins to your diet.
Eggs, legumes, dairy products, lean meats, low mercury fish, nuts and seeds are good source of healthy proteins, but how can they help you lose weight after pregnancy?
Studies proved that having protein in your diet after pregnancy, can boost metabolism, reduce calorie intake, and decrease appetite as well. In other words, the digestion of protein requires more energy than other types of foods, which leads to burn more calories. In addition, healthy proteins decrease levels of the hunger hormone ghrelin and increase levels of the fullness hormone GLP and GLP-1.
- Keep healthy snacks close at hand.
The foods you consume have plays an important role in losing weight. If you have healthy food options in your meal plan, you will be healthier and have a better chance to lose weight.
Mixed nuts, dried fruits, cut vegetables, seaweed snack, sting cheese, and air-popped popcorn are the best examples of healthy snacks, that you can keep in hand after pregnancy and other times of your life.
- Avoid highly processed foods.
Processed foods are high in salt, sugar, calories, and unhealthy fats as well. So, not only they can help you for losing weight after baby, but also they can increase your weight and lead to obesity.
Ready meals, fast foods, chips, cookies, and processed cheeses are common types of these unhealthy foods. You can consume healthy, nutrient-dense foods instead of processed foods to control your weight.
- Omit added sugar and refined carbs from your diet.
These kinds of food are high in calories, but low in nutrients, therefore, they can increase the risk of obesity, cancers, diabetes, and heart disease. Cakes, white flour, sugary drinks, biscuits, sweat spreads, and pastries are common sources of added sugar, which should be avoided after pregnancy, in order to lose weight sooner.
You can check the food label whenever you want to buy something. If you find sugar on the of the food’s ingredient list, it is better to avoid it and choose another safe option. Fruits, vegetables, nuts, eggs, fish and yogurt are other safe options that you can consume after pregnancy.
- Avoid alcohol.
As alcohol provides extra calorie, drinking it can have negative effect on weight loss after pregnancy. Hipregnancy recommends new moms not to drink alcohol at all, enjoy drinking healthy drinks such as sparkling water during pregnancy.
If you want to lose weight after pregnancy in a short time possible, putting aside alcohol is one of the top things you should follow in the way of losing weight. Consult your doctor or healthcare provider to know more about drinking alcohol after pregnancy and its harmful effects on you and your breastfed baby.
- Drink enough water daily.
Moms need to stay hydrated, especially during breastfeeding, as they lose fluids while milk production. Drinking enough water keeps you stay hydrated and have a positive effect on losing weight. If you drink plenty of water, about 8 glasses, the sense of fullness increases and as a result you will lose more weight and in a shorter time.
Not only drinking water is vital after pregnancy, it is important to drink water while pregnant. Do you want to know more about it? Read our article about how much water should i drink while pregnant.
- Monitor your calorie intake.
Do you want to know whether you are getting enough calorie or not? If yes, it is good to monitor your calorie intake. This will help you know how much calorie you get, which has a direct effect on weight loss after pregnancy.
There are many ways to help you monitor your calorie intake after pregnancy, like mobile calorie tracking app, which enables you choose better food options and not over eat. If you eat low calorie foods in moderation, you will lose weight is a shorter time and will get back to your pre-pregnancy shape as soon as possible.
- Don’t forget exercise.
Ladies who plan for exercising beside having a good nutrition will lose weight sooner than others. Why? Because exercise helps them burn more calories, and improves their overall health. Cycling, walking, jogging, and running are common exercises that can help you weight loss after pregnancy.
It is more advisable to consult your doctor about the time to start exercising after pregnancy, and which of them works on you better.
- Don’t miss strength training.
Hipregnancy recommends you have strength training beside your diet, as this method is much more effective than just changing your diet. Hence, if you want to lose weight and retain muscle mass, have a combination of diet and strength training. Mobile apps, or YouTube videos can help you exercise at home, even with your babies.
- Join weight loss groups.
Engaging in group-based weight loss can be beneficial for some of you. There are face-to-face weight loss groups and online communities that can support you to lose weight after pregnancy. It depends on you to lose weight alone or engage in groups. The only important point is to choose the option suits your lifestyle. No matter join groups or not, just do what you like more.
- Sleep enough.
Hipregnancy recommends you pay extra attention to the quality of your sleep after pregnancy. It might seem challenging to get adequate sleep with a newborn, but you should know that a lack of sleep can have negative impact on weight loss after birth.
It is better to ask for help from your husband or other family member to get sleep, and limit your caffeine intake to improve your sleep time and quality. Remember that you should be healthy to take of your lovely baby!
How long does it take to lose weight after pregnancy?
As each pregnancy is unique, there is no exact timeline to lose weight after pregnancy. But most of the time, pregnant ladies who gained normal amount of the weight during pregnancy, return to their pre-pregnancy weight within six months to a year after delivery.
Those ladies gained extra and abnormal weight during pregnancy, require extra time to lose weight. It might take 10 months to two years to get back to their pre-pregnancy weight and shape. Be patient and follow your doctor’s guidelines to return your old weight in the shortest time.
Excess weight gain is normal during pregnancy, but the extra weight after pregnancy and delivery can put you at the risk of diabetes, obesity, and heart disease. Hence, it is important to lose weight after pregnancy and return to your pre pregnancy weight.
There are many tips that can help you on the way of weight loss, like exercising, having a balanced diet, breastfeeding the newborn, sleeping enough, etc.
In this article, we did our best to provide you vital tips and advices you needed to learn about weight loss after pregnancy.
Is there any missed pints or tips you want to mention? If yes, do share your ideas with us and other moms-to-be.
1. What is the fastest way to lose weight after pregnancy?
There is not a single way as the fastest way to lose weight after pregnancy. If you want to lose weight as early as possible, you should try a comination of ways. In other words, you need to have a healthy diet, rich in fiber and protein, combined with regular exersice, avoiding alcohol, highly processed food, etc.