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Post-Partum Weight Loss

Jun 14, 2011 | By Angela Lang
Post-Partum Weight Loss
Photo Credit David Aaron Troy/Digital Vision/Getty Images

As your pregnancy nears its final days, you may feel eager to reclaim your pre-pregnancy body. Problems such as heartburn and back pain will end shortly after childbirth, but pregnancy weight will take some time to go away. Immediately after the birth of your baby, you will lose about 10 to 12 pounds. With diet and exercise, the rest of the weight will gradually be shed.

Identification

The first six weeks after the birth of your baby are a time for your body to recover, according to the South Carolina Department of Health and Environmental Control. During this time, your body needs ample rest and proper nutrition to generate adequate milk production, regain energy and replenish nutrition stores lost during pregnancy.

Breastfeeding

You may have heard that breastfeeding helps pregnancy weight to melt away. While breastfeeding is the most optimal form of nutrition for your baby, research shows that lactation does not influence the rate of weight loss in the first nine months according to the March-April 2001 edition of the 'The Journal of the American Board of Family Medicine'. The journal states, "Although breast-feeding should be promoted for its own substantial benefits (for the mother and child), it should not be relied on as a way for well-nourished women to compensate for excessive pregnancy weight gain or to increase post-partum weight loss."

Diet

Adequate nutrition is essential in the post-partum period, especially if you are breastfeeding. A well balanced diet that includes plenty of fruits and vegetables, whole grains, lean sources of protein and low-fat dairy products will provide adequate nutrition and help you to stay full longer to promote weight loss, according to the Mayo Clinic. It also recommends keeping junk foods out of the house to avoid temptation and to eat only when you are hungry. Including several small, healthy snacks during the day also will prevent overeating during mealtime.

Exercise

If you have had an uncomplicated vaginal delivery, you may be able to begin some light exercise within days after delivery, according to the Mayo Clinic. Women who have had a C-section should wait for the doctor's approval before starting to work out. Ideally, you should wait to exercise until you feel comfortable and begin slowly. You can include your baby in your workouts. Put your baby into the stroller and take a long walk or jog. You can even lie your baby next to you on the floor as you do yoga or stretching exercises. Gradually increase the time and intensity and be sure to drink plenty of water.

Considerations

Just as the weight didn't accumulate overnight, the weight will not disappear overnight. You should plan for a gentle and gradual weight loss which is best for your body and most likely to be maintained. With the proper diet and adequate amounts of exercise, you can expect to lose about one pound per week, with the average new mom returning to her pre-pregnancy weight about six months after childbirth.

References

Article reviewed by GlennK Last updated on: Jun 14, 2011

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