It is normal to retain at least half of your pregnancy weight after giving birth, and losing this weight can take up to six months or longer. Do not expect immediate results and do not attempt to speed up weight loss by skipping meals or depriving yourself of nutrition. Doing so will only delay your body's recovery from childbirth and it may interfere with breastfeeding, according to La Leche League International.
Give Body Time to Heal
The U.S. Department of Agriculture recommends waiting at least six weeks after giving birth before beginning any exercise or weight loss plan to give your body time to heal and rest. You may need to wait even longer if you had a cesarean section or are breastfeeding. BabyCenter suggests waiting at least two months before cutting calories to ensure your milk supply is not negatively affected. Consult your doctor before making changes to your diet. In most cases, your obstetrician will clear you for exercise after your postpartum checkup.
Breastfeed Baby
In addition to providing your new baby with optimum nutrition, breastfeeding can help you burn an extra 500 or more calories per day, according to La Leche League International. This can greatly assist in postpartum weight loss, and breastfeeding mothers typically return to their pre-pregnancy weight considerably sooner than non-nursing moms do.
While exercise does not interfere with milk production, an increase in the lactic acid content of breast milk has been seen in nursing mothers who exercise at maximal intensity, according to the Society of Obstetricians and Gynaecologists of Canada. This may negatively affect the taste of your breast milk and make your baby more reluctant to nurse. For this reason, you may want nurse just before exercising or stick with moderate-intensity workouts until you finish nursing.
Eat Less, But Eat Right
Proper nutrition is essential during the postpartum period to ensure healing and an abundant milk supply if you are nursing. If you want to reduce your caloric intake to lose pregnancy weight, make sure you continue to take in the recommended amounts of vitamins and minerals each day. This means reducing your calories by cutting out snacks and other foods low in nutritional value, and making sure the foods you eat are rich in vitamins. Increasing the amount of fiber in your diet can help you feel full for longer periods without increasing the number of calories you consume, according to MayoClinic.com. Whole grains, fruits, vegetables and legumes are good sources of fiber and other nutrients.
Exercise Regularly
Although you may need to wait six weeks or longer before returning to your pre-pregnancy exercise routine, you can begin increasing your activity level within days of giving birth, according to MayoClinic.com. Short walks around the block are a good way to start, and you can even bring your new baby with you. Once your obstetrician clears you for more intense exercise, aim for 30 minutes of moderate-intensity exercise most days of the week. Remember to drink plenty of water before, during and after exercise, especially if you are breastfeeding, to prevent dehydration.
References
- USDA: Postpartum Weight Loss Tips
- MayoClinic.com: Weight Loss After Pregnancy: Reclaiming Your Body
- La Leche League International: Postpartum Body Image and Weight Loss
- Babycenter: Diet for Healthy Post-Baby Weight Loss
- Society of Obstetricians and Gynaecologists of Canada: Exercise in Pregnancy and the Postpartum Period
