In the nine months leading up to the birth of your child, you have likely put on a healthy amount of weight to support growing the baby. Once you have gotten home and settled into a routine, you may begin to concern yourself with the extra weight that you no longer need. Achieving a healthy amount of weight-loss after pregnancy is possible, but it does take time.
The Facts
While you may be anxious to return to your post-pregnancy weight, resist temptation to go on a restrictive diet or exercise excessively. Until your doctor gives you clearance to begin exercise, take time to let your body heal from the childbirth experience. The Mayo Clinic points out that there is no magic solution to weight loss after pregnancy. As with anyone trying to lose weight, a healthy, nutrient-rich diet and regular, moderate exercise is recommended. One to two pounds per week is a healthy rate for of loss, so patience is key.
Immediately Post-Partum
The amount of weight you lose during the actual birth of your child varies depending on the size of your baby. The American Pregnancy Association estimates that the average placenta weighs one to two pounds at delivery. The average baby weighs seven to eight pounds. Add to that total the approximate one to two pounds of of amniotic fluid, and the total weight a woman giving birth to an average sized baby will lose upon deliver is 10 to 12 pounds.
Nursing Mothers
There is scientific evidence that mothers who nurse their children as directed will not retain weight as readily as those who do not nurse, or give up nursing early. While breast-feeding, it is important to take in a minimum of 2,000 calories per day. Unless you are malnourished, your child's nutrition will not suffer, but taking in less calories while nursing regularly will make you feel depleted of energy. In a study published by the "US National Library of Medicine", J.L. Baker, et al found that regardless of a mother's pre-pregnancy body mass index, nursing contributed significantly to lower post-partum weight retention. Women in this study generally reached their pre-pregnancy weight approximately six months post-partum.
Exercise
To increase your likelihood of losing weight, begin exercising as soon as your doctor tells you it is safe. According to the American Congress of Obstetricians and Gynecologists, even if you exercised during your pregnancy you should take caution to not push yourself to hard when starting your post-partum exercise program. Begin by walking, then try some strengthening exercises for your abdomen, which will have stretched during pregnancy. Work up to exercising for 20 to 30 minutes at a moderately difficult level of effort, taking care to warm-up and cool down at each workout.
References
- MayoClinic.com; Labor and Delivery, Postpartum Care; Weight Loss After Pregnancy: Reclaiming Your Body; June 2010
- American Pregnancy Association; Eating for Two When Over or Under Weight; June 2011
- BabyCenter.com; Diet For a Healthy Breastfeeding Mom; April 2010
- US National Library of Medicine; Breastfeeding Reduces Postpartum Weight Retention; J.L. Baker, et al; December 2008
- The American Congress of Obstetricians and Gynecologists; Getting in Shape After Your Baby Is Born; July 2009
