Just as each pregnancy and delivery is different, so too is the aftermath. How quickly you lose your baby weight will depend on whether or not you were active during your pregnancy, how complicated your delivery was and how much weight you gained in the first place. Approach your weight loss just as if you weren't pregnant, focusing on increasing your activity level and eating the proper amount of calories for your body.
Delivery
In the past, doctors recommended waiting six weeks to begin physical activity after labor. According to MayoClinic.com, waiting that long may not be necessary. If you had a relatively easy vaginal birth, you may be cleared to exercise shortly after delivery. If you had a more complicated delivery or C-Section, you will need clearance from you doctor before embarking on your fitness journey. The quicker you can begin exercising, though, the sooner you will see results.
Pre-Baby Activity
Working out during your pregnancy will help you maintain a healthy weight while pregnant and improve your chances of bouncing back quickly after you give birth. If you were active while pregnant, you will likely have an easier time losing the baby weight. MayoClinic.com says that it may take six months to lose your baby weight, however, it could be quicker than that if your body has had less time off from working out.
Weight Gain
Americanpregnancy.org explains that an average amount of weight for a woman to gain during pregnancy ranges from 25 to 35 lbs. If you gained more during your pregnancy, it will be harder to lose the weight and will take longer. During birth, it is typical to lose 10 pounds, including the weight of your baby, placenta, and amniotic fluid. In the week following, you will continue to lose weight as your body rids itself of fluids.
Setting Goals
When bouncing back after pregnancy, it is important to start slowly and realize that it may take six months or longer to lose the weight. Set small goals, such as losing 1 lb. per week, and focus on strength training to increase your muscle mass, as well as abdominal exercises and kegels to build your core and pelvic floor muscles, which often become weak during pregnancy. For support and encouragement, join a postnatal exercise class or unite with other moms in your area. Remember that in addition to exercising, eating a nutrient-rich diet full of fruits, vegetables, lean protein, and whole grains will be just as important in making your way to your pre-baby weight.
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