Pregnancy lasts approximately 40 weeks or nine months. Over that time you gradually gain weight so that your baby can grow and develop in a proper, healthy manner. Average weight gain is 25 to 37 lbs. if you were a healthy weight when you became pregnant. However, the weight does not come off as soon as the baby is born. Extreme weight loss after pregnancy is not advised as it can put your health at risk.
Dangers of Extreme Weight Loss
Extreme or rapid weight loss takes a toll on the body. It usually requires drastic changes to your diet and large amounts of exercise that are not sustainable, according to the MayoClinic.com. Losing weight too quickly can leave you feeling a lack of energy and motivation. You can dehydrate and actually decrease your lean body mass which includes muscle and bone. If it continues your thyroid function can become compromised and you can slow your metabolism which will ultimately derail your weight loss efforts.
Weight Loss Recommendations
New mothers are advised to lose weight gradually. Aim for approximately 1 to 2 lbs. per week for healthy, sustainable weight loss. It can take an average of nine to 12 months to get back to your pre-pregnancy weight due to the high demands on your time and body with a newborn. Your energy levels will be lower due to a disrupted sleep pattern and your new responsibilities. Your body needs time to heal and slow, consistent weight loss is more realistic.
Exercise and Diet Recommendations
Due to the demands on your time it is often easier to eat readily available foods that may not be the best choices. Buy fresh fruits and vegetables, whole grains and lean sources of protein when you are at the grocery store. Avoid having foods that tempt you in the house so you don't overeat. Once you are given clearance by your doctor re-introduce exercise to your day. Start slowly and don't expect to do what you did before pregnancy right away. Walking for 20 to 30 minutes each day is a gentle way to exercise and can include your baby.
Considerations
If you are having trouble losing weight after a reasonable amount of time speak with your doctor to rule out any physical issues. Also consider what your body was like pre-pregnancy. If it was not easy to lose weight before it won't be now. Consult a dietitian and a personal trainer to help you lose weight in a safe, effective manner that fits in with your new lifestyle.
References
- American Pregnancy: Eating for Two When Over or Under-Weight
- MayoClinic.com: Fast Weight Loss: What's wrong with it?
- MayoClinic.com: Weight Loss After Pregnancy: Reclaiming Your Body
- Lucile Packard Children's Hospital at Stanford: The New Mother - Taking Care of Yourself after Birth
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebooke"; Nancy Clark, MS, RD; 2008
