When Can I Start Exercising After Birth
If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor and tummy exercises.
It’s usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running.
If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. Talk to your midwife, health visitor or GP.
If you had a more complicated delivery or a caesarean, your recovery time will be longer. Talk to your midwife, health visitor or GP before starting anything strenuous.
Why Weight Gain Matters
After the first trimester, however, gradual weight gain becomes vital for the health of the baby as well as for building up essential fat stores to prepare a women’s body for supporting a growing baby, labor, delivery, and breastfeeding.
It’s typically not wise to follow a heavily restrictive diet or to drastically cut calories or food groups while expecting. Your growing baby’s optimal development will increasingly rely on you consuming adequate calories and nutrients. However, to some extent, your baby is able to use your body’s fat stores if needed.
Pregnancy can trigger morning sickness as well as encourage women to shift to healthier eating styles, both of which can result in early pregnancy weight loss. In some cases, a small amount of doctor-supervised weight loss may also be recommended for pregnant women who have a body mass index of 30 or higher.
How I Lost My Pregnancy Weight:
balanced my hormones
Two months after giving birth I was in Pilates, complaining about my weight when a woman overheard me & said you have to go see my hormone doctor.
It was so life-changing that Ive done a whole podcast episode on it, so be sure to listen to that if you really want the nitty-gritty of hormones. It was the very first step to shedding the pregnancy weight. Its important you do your research & make sure you find someone who can really test you for everything. I mean, we took so much blood, tested minerals, vitamins, everything really, we looked a the whole big picture. I went to Dr. Shirley Elzinga in Beverly Hills & we found out that no matter what I did, I couldve starved myself, taken diet pills, Adderall, exercised 2 hours a day & I still wouldnt have lost any weight. For me it was my thryoid & it was working against me BIG TIME.
So that is the #1 & most important tip because women can do everything they should be doing but its still not working. Just be sure to go to a good hormone or naturopathic doctor who will do a full scope of work. This isnt something that GP can just draw a few vials of blood for.
started walking
held myself accountable with food.
He laid it all out for me, told me what to eat each day & if I went out to a restaurant we just amde it work. I didnt feel deprived, had so much fiber, protein & greens & it wasnt super rigid. Its the perfect diet if you like to eat intuitively.
started weightlifting.
+ sLeep.
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Weight Loss: How Much Can You Lose In A Month
In todays world, we all prefer instant results, but more often than not, we fail to achieve them. Consistently losing weight and enjoying the journey is the trick to losing weight efficiently. In this article, we will highlight some simple techniques for weight loss so that you can achieve realistic weight loss targets in one month.
How To Stick To Your Postpartum Nutrition Goals
Adjusting to life with a baby can be chaotic, and it can be easy to let things fall by the wayside. But there are some things you can do to make eating healthy easier.
- Dont skip meals: There are plenty of reasons why you might find yourself skipping a meal or two right now. But your core meals account for a lot of necessary fuel, so going without them could result in cravings and unhealthy choices later on.
- Stick to a routine: If you feel too tired to prepare meals and find yourself snacking throughout the day, the calories can add up quickly. Stick to routine mealtimes and portions, and set aside designated healthy snacks that you know fit your nutrient and calorie needs.
- Take shortcuts: Consider purchasing a meal kit subscription service to take the stress off meal planning and grocery shopping. Many grocery stores also offer pre-cut vegetables and pre-cooked meats that make it easy to whip up a quick recipe.
- Ask for help: Having a baby is a huge life change, so dont be afraid to reach out to friends and family for help. They can help you prepare meals ahead of time or go grocery shopping for you.
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Breastfeed If You Can
The World Health Organization , the American Academy of Pediatrics , and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life has many benefits for both you and your baby:
- Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the
- of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.
Additionally, research has shown that breastfeeding can support your postpartum weight loss.
However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.
Losing The Baby Weight Takes Time
The reality is that after taking almost 10 months to grow a baby, it will take time to lose postpartum weight. A recent study found that only 20% of women return to their pre-pregnancy weight within the first three months postpartum and that 24% of women retain at least 10 pounds one year postpartum.
This means, on average, 80% of women take more than three months to return to their pre-pregnancy weight. I was not a failure because I did not immediately return to my skinny jeans. I was normal! We would all love to lose weight quickly, as the recommended weight loss goal is to lose around 1 pound a week.
For a little help, see these progressive post-pregnancy exercises for weight loss.
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Try To Get Enough Sleep
Sleeping well with a new baby can be tricky. However, sleep deprivation can negatively impact your weight loss efforts. Studies have shown that new mothers who get less than seven hours of sleep per night are more likely to retain their pregnancy weight.
This happens because when youre tired, your body releases certain hormones to keep you going. These hormones can slow your metabolism and make you crave unhealthy, sugar-loaded foods. Try napping while the baby sleeps, or ask friends and family for help if necessary.
Set Realistic Postpartum Weight Loss Goals
The most important tip to keep in mind for losing weight after baby? Set realistic goals, and be patient with yourself and your postpartum weight loss timeline. Growing a baby takes nine+ months, so itll take time for your body to recover, lose weight after pregnancy and reclaim a new normal. Its not beneficial from a physical or emotional standpoint to try to lose the weight too fast, Flynn says. Its so much more important to be healthy and to enjoy the first year with the baby. Take a walk, do an exercise video and just keep going. There is no set timeline.
About the experts:
Cynthia Flynn, MD, is a board-certified ob-gyn based in Florida with over 20 years of experience. She is also an expert with the online platform JustAnswer. She received her degree from the Michigan State University College of Human Medicine.
Alan Lindemann, MD, is an ob-gyn based in North Dakota with over 40 years of experience. He is a member of the American College of Obstetricians and Gynecologists and the American Medical Association, and is co-author of Modern Medicine: What Youre Dying to Know. He received his medical degree from the University of North Dakota.
Sarah Bradford, CPT, CNC, is a certified pre- and postnatal trainer, as well as a diastasis recti and core rehabilitation specialist. She received her certifications from Fit For Birth in 2016. In 2020, Bradford launched LUNA Mother Collective, a virtual fitness platform and mobile app, and serves as the companys CEO.
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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
| 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 dont 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.
How To Lose Weight While Pregnant
Understand that trying to lose weight while pregnant is risky and the growth of your baby can in jeopardy.
While I do not recommend intentional weight loss during pregnancy, I do recommend focusing on not gaining excessive weight.
Because lets face it, obesity during pregnancy increases your risk of every single major peri-and postpartum complication.
Lets go over a few ways to do that.
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Ready For Sam & Chloes Guide On What To Do If You Cant Lose Your Baby Weight
We know its not always easy, but losing baby weight CAN be simple. From postnatal exercise to healthy eating, the best way to strengthen and flatten your post-baby tummy muscles, right through to free lose baby weight recipes and, of course, the number #1 way to ditch that extra baby weight once and for all, Sam Wood and 28s resident postnatal physio, Chloe Lorback share their top tips to get you back on the road to feeling like your old self again.
Contents
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 didnt 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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Why Am I Losing Weight During Pregnancy Without Morning Sickness
The second reason that some women may lose weight during the first trimester is due to a healthier diet and lifestyle. Many expectant mothers consciously make healthier choices when it comes to diet and exercise when they discover they are pregnant. Therefore, their overall calorie intake is often lower than the calories they are burning during exercise and growing their baby.
While it is healthy for mother and baby to make these healthier lifestyle choices, when it comes to exercise and nutrition, it is important to remember that your body is growing a new life and you may need to add some extra healthy snacks into your daily intake as the pregnancy progresses.
Tips For Losing Baby Weight Safely
If you are concerned about losing weight after having a baby, keep in mind that in order to lose weight safely, you’ll need to give it time. Losing baby weight takes months, not weeks. “You can not give your baby what it needs if you are running low on fuel, fighting off headaches, and hungry all the time. So go slow and give yourself six to nine months,” advises Shapiro.
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Drink Plenty Of Water
Water is important for anyone who is trying to lose weight. Drinking enough water will keep you hydrated, satiate cravings, and boost your metabolism. Water is particularly important for breastfeeding moms, since your body will spend extra water producing milk.
Drinking 1 to 2 liters a day is a good baseline, but you should also use the color of your urine to guide you. If youre properly hydrated, your urine be light yellow and youll need to urinate every 3 to 4 hours.
How To Safely Lose Weight During Pregnancy Final Thoughts
Weight gain is a normal part of pregnancy and unless it puts your pregnancy at risk, theres no need to follow any weight-loss plan. If you were at a healthy weight prior to pregnancy, all youll have to do is manage your weight gain during the entirety of your pregnancy to make sure you dont gain too much. But if you do have too many excess pounds during pregnancy, you should take steps to lose weight for your health as well as your babys.
A combination of healthy eating and regular, moderate exercise should be enough to help you safely lose weight without compromising the nutrient needs of you and your baby and without putting too much strain on your already delicate condition.
Always seek and follow your doctors advice with regards to what you can and cannot do to achieve a healthy pregnancy weight. Its just as important not to stress too much over your weight as stress can also negatively impact your pregnancy.
For a fitter and healthier you post-pregnancy, Modern Fits 16-week course can help you reach your goals and become the best version of yourself for life.
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Complications Of Being Overweight During Pregnancy
Preeclampsia This condition is becoming more common, increasing 25% over the last two decades. Preeclampsia symptoms usually occur after the 20th week of pregnancy up until your due date and can up until six weeks postpartum.
Preeclampsia can range from an elevation in blood pressure up to maternal seizures called eclampsia.
Gestational diabetes If the body is not able to make and use all the insulin it needs for pregnancy, glucose cannot leave the blood and provide energy. As glucose builds up, the result is gestational diabetes.
Pregnant patients with gestational diabetes are more likely to develop Type 2 diabetes later in life, and high blood sugar can cause rapid fetus growth and delivery complications.
What If I Lose Weight In Early Pregnancy
It can be normal to lose weight in early pregnancy, due to:
- Morning sickness. In the first trimester, it’s common to lose weight as the result of morning sickness. The nausea can diminish your appetite, and the vomiting can cause you to miss out on calories. Don’t worry, your baby will get all the necessary calories and nutrients they need at this point.
- Fat reserves. Overweight women have an extra reserve of calories in stored fat, so as your baby grows, it’s not harmful to maintain or even lose a little weight at first.
- Improved lifestyle. You might lose weight early on if you’ve started exercising or eating healthier foods when you became pregnant.
In most cases, this weight loss isn’t dangerous. If you’re losing a lot of weight, though, or if you think you may be suffering from hyperemesis gravidarum , tell your provider right away.
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Weight Loss For Mothers
How can I lose weight safely while breastfeeding?
You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after childbirth. Do try to remember that your pregnancy weight wasnt gained overnight so it wont disappear that quickly, either.
While breastfeeding burns about 500-700 calories extra per day to fuel milk making, this may not always contribute to weight loss postpartum many factors like pre-pregnancy weight, diet, physical activity level, etc will impact weight loss after birth . On average, exclusively breastfeeding mothers may see a loss of 1-2 pounds a month and over time, breastfeeding moms tend to lose more weight than mothers who do not breastfeed .
When can I start losing weight?
It is recommended that you wait at least 6-8 weeks postpartum to start to lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a well-balanced diet and eating to hunger.
What are the recommended guidelines for weight loss?
Breastfeeding mothers should consume at least 1800 calories a day and can safely lose around 1 lb/week . Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food. For some, consuming 1800 calories/day does not allow much room for weight loss via cutting calories however, you can pair dieting with exercise to promote weight loss at a safe pace.
