How long does it take to lose postpartum weight? How to speed up postpartum weight loss? How can I lose weight fast after pregnancy? Will I lose weight after I stop breastfeeding?
Every woman recovers at a different pace after giving birth. If you are thinking about trying to lose weight after pregnancy, you must be rational about what to expect. After all, there is no right or wrong way to get your body back after childbirth. Here's everything you need to know about postpartum weight loss, plus some simple strategies for losing the baby weight.
Why Is It So Hard to Lose Weight Postpartum
We totally get it—losing weight postpartum can be quite the challenge. You might be wondering why shedding those extra pounds feels like an uphill battle despite your best efforts. Well, it turns out there are a few reasons behind this common struggle.
Firstly, your body goes through significant changes during pregnancy, and it takes time for things to normalise. Hormonal fluctuations, increased water retention, and the natural accumulation of fat reserves are all part of the package.
What causes this dramatic change?
Your body has undergone major changes during pregnancy, including:
- your uterus has grown by about 50%
- blood volume has increased by 40% (to accommodate your baby)
- you've had to support your growing baby's weight plus carry it around for nine months (which means you have extra muscle under your skin)
Additionally, sleep deprivation and the demands of caring for a newborn can make it tough to prioritise self-care and maintain a consistent exercise routine.
So, don't be too hard on yourself! Remember that your body just performed an incredible feat, and it needs time to recover. Take it one step at a time, listen to your body, and be patient. You've got this, mama!
Postpartum Weight Loss Timeline
The first thing to do is understand that postpartum weight loss will be a long process. Losing the extra pounds is not something that can happen overnight or in a week—it's likely to be a process that takes months or even years. You need to be realistic about your postpartum weight loss timeline.
If you're amid pregnancy, you may have heard that if you eat right and exercise, you can be back in shape in no time. In reality, it takes much longer than that. The most important thing is not to set your expectations too high, or you'll be disappointed when they aren't met.
What's a realistic timeline for weight loss?
When it comes to postpartum weight loss, it's important to set realistic expectations and give yourself time to adjust. While every individual is different, a general guideline for healthy weight loss after giving birth is around 1 to 2 pounds per week.
Keep in mind that this is a gradual process and losing weight too quickly may not be sustainable or healthy. Your body needs time to recover, especially if you're breastfeeding.
It's also important not to compare yourself with other women who are losing weight faster than you are (or slower). Everybody is different, and every woman experiences post-pregnancy differently—there's no one way to go around it!
Average Weight Loss 6 Weeks Postpartum
The average weight loss after six weeks postpartum is between 10 and 15 pounds, with most women losing closer to the high end of this range.
Of course, not all women lose that much weight. Some will lose more, and some will lose less—but overall, you can expect a significant drop in your weight after giving birth.
Does Breastfeeding Cause Postpartum Weight Loss
Curious about the connection between breastfeeding and postpartum weight loss? Well, good news! Breastfeeding can actually contribute to shedding those extra pounds. When you breastfeed, your body burns extra calories to produce milk for your baby. On average, breastfeeding can help you burn about 300 to 500 calories per day.
However, it's important to note that breastfeeding alone is not a guaranteed weight loss solution.
"Yes, breastfeeding can help you burn extra calories, as your body uses energy to produce milk. However, the extent of weight loss varies from person to person, and some women may find that breastfeeding alone is not enough to shed all the pregnancy weight," said Dr Peter Wang, MBBS, Anchor Doctor at Speedoc.
In terms of diet, it is important to nourish your body with a balanced diet, especially during the postpartum period when your body is recovering.
"Aim for a variety of nutritious foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid crash diets or extreme calorie restrictions, as they may negatively impact your energy levels and milk supply," added Dr Wang.
"While you may be eager to lose weight, it's crucial to ensure an adequate caloric intake to support your breastfeeding and overall health. Restricting calories too severely can potentially affect your milk supply and may leave you feeling fatigued," advised the doctor,
When Can You Start Exercising After Giving Birth?
If you're a new mum, you've probably been told that you need to get back into shape before you can even think about exercising. And while it's true that some women can go right back to their normal exercise routines, others aren't so lucky.
Risks of exercising too soon after giving birth
Exercising after giving birth is an excellent way to regain strength and promote overall well-being. However, it's crucial to give your body the time it needs to heal properly. Jumping back into intense workouts too soon can pose certain risks. Here's a brief list of potential risks of exercising too soon after giving birth:
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Delayed healing of perineal tears or cesarean incisions.
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Increased risk of muscle strains or injuries.
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Impact on milk supply, especially with intense or prolonged exercise.
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Fatigue and exhaustion, hindering the postpartum recovery process.
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Pelvic floor dysfunction, including urinary incontinence or prolapse.
Always consult with your healthcare provider before starting or resuming any exercise routine postpartum to ensure it's safe and appropriate for your individual circumstances. After giving birth, the timing for resuming exercise differs between a normal delivery and a cesarean section (C-section). Here's a general guideline:
For a normal delivery: Most healthcare providers suggest waiting until your postpartum check-up, which usually occurs around 6 weeks after delivery. However, light activities like gentle walking can typically be started earlier, as soon as you feel comfortable. It's essential to listen to your body and gradually increase the intensity and duration of your workouts.
For a cesarean section: Recovery from a C-section typically takes longer compared to a vaginal delivery. It's advisable to wait until you receive clearance from your healthcare provider, usually at your 6-week postpartum check-up. Gentle walking and light movements are usually encouraged before then, as long as you're not experiencing any complications or pain.
Keep in mind that these are general recommendations, and each individual's recovery may vary. It's crucial to consult with your healthcare provider for personalized advice based on your specific situation.
- If your doctor has permitted you, then it's safe for you to start exercising again after giving birth.
- Exercise should be low-impact and easy on your joints and ligaments. Your body has undergone enormous stress during pregnancy and childbirth—it needs time to heal!
When Can I Run After Giving Birth?
Even if your pregnancy and delivery went smoothly, your muscles and ligaments were stretched beyond their typical range, resulting in instability and weakness. These tissues take a long time to strengthen and mend - at least 16 weeks, but many women require up to six months to fully recover.
There are a few indicators that you can use to assess your strength after 12 weeks. You should be able to do the following if you're ready to run:
- Effortlessly complete your pelvic floor strength circuit.
- Do a one-minute jog in place.
- Balance for 10 seconds on one leg (on each side).
- Without pain or loss of balance, hop on one leg (either side) 10 times.
- On each side, perform 10 single-leg "running man" motions (opposite arm and leg extension).
- Perform 20 of each of the following single-leg exercises on each side:
- Calf raises.
- Sit-to-stand movement.
- Bridge while lying on your back.
Can I Do Squats After Giving Birth?
The answer is, thankfully, yes. After giving delivery, you can squat as long as your body is ready. It is extremely customised how soon you can do squats after giving birth. After a vaginal delivery, most women should be ready to squat within 3-10 days.
You'd be able to squat sooner if you were active before and during pregnancy. You should take your time if you have never exercised before giving birth.
You'd have to wait a little longer if you had a cesarean section. Everyone heals at their own pace, so some ladies may need to wait several weeks before attempting a squat.
To be safe, you should wait until your 6-week postpartum visit to speak with your doctor about this. Listen to your body and take your time, like with most fitness-related things.
Aim for 20 to 30 minutes of physical activity each day. Try easy postpartum exercises that assist build important muscle groups, such as the stomach and back muscles, when you first begin exercising after childbirth.
Gradually increase the amount of moderate-intensity activity you do. You can work up to vigorous-intensity activity if you exercised vigorously before pregnancy or are a competitive athlete.
Keep in mind that even 10 minutes of exercise benefits your body. If you are in pain, you should stop exercising. If you have any concerns regarding your postpartum recovery, do not hesitate to talk to your doctor.
When Can You Start Dieting After Giving Birth
Wondering when you can kickstart your postpartum diet? It's important to give your body enough time to recover before diving into any major dietary changes.
Most healthcare providers recommend waiting until your postpartum check-up, which typically takes place around 6 weeks after delivery. This timeframe allows your body to heal, establish breastfeeding routines if applicable, and stabilise hormonally.
Once you get the green light from your healthcare provider, it's best to approach dieting with a balanced and nourishing mindset rather than focusing solely on restriction. Remember, your body needs proper nutrition to support both your recovery and the demands of caring for your little one.
Healthy Ways to Speed Up Postpartum Weight Loss
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Prioritise Nutrition
Focus on consuming a well-balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid crash diets or severe calorie restrictions, as they may negatively impact your energy levels and milk supply.
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Portion Control
Be mindful of portion sizes and listen to your body's hunger and fullness cues. Aim to eat smaller, frequent meals throughout the day to keep your metabolism active.
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Breastfeed if Possible
Breastfeeding can help burn extra calories and promote weight loss. It also provides numerous benefits for both you and your baby. Consult a lactation specialist for support and guidance.
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Engage in Physical Activity
Start with gentle exercises such as walking, pelvic floor exercises, and stretching. Gradually increase the intensity and duration of your workouts as your body heals. Consult your healthcare provider for guidance on when it's safe to resume exercise.
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Stay Hydrated
Drinking an adequate amount of water helps maintain hydration, supports metabolism, and aids digestion. It can also help curb unnecessary snacking.
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Get Sufficient Sleep
Aim for quality sleep whenever possible, as lack of sleep can impact your weight loss efforts. Prioritise rest and consider napping when your baby sleeps.
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Practice Mindful Eating
Pay attention to your body's hunger and fullness signals. Slow down and savour your meals, focusing on the taste, texture, and satisfaction of each bite.
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Involve Your Support System
Seek support from your partner, family, and friends to help with childcare or household tasks, allowing you to prioritise self-care and focus on your weight loss journey.
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Manage Stress
High stress levels can hinder weight loss progress. Find healthy ways to manage stress, such as practising relaxation techniques, engaging in hobbies, or seeking support from a therapist.
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Be Patient and Realistic
Remember that postpartum weight loss takes time. Aim for gradual, sustainable weight loss rather than quick fixes. Celebrate small victories along the way and focus on overall health and well-being.
Always consult with your healthcare provider before making any significant changes to your diet or exercise routine.
Remember, postpartum weight loss is a journey unique to each individual. It's essential to approach it with patience, kindness, and self-care. Celebrate every small milestone and focus on your overall health and well-being, rather than obsessing over the numbers on the scale.
Embrace the lifestyle changes that work for you, whether it's nourishing your body with healthy foods, staying active, or seeking support from your loved ones. You've got this! Take it one day at a time, trust in your body's ability to heal and adapt, and enjoy the precious moments with your little one.
This article was written by FabianKesler and republished with permission from theAsianparent Philippines.
Updates by Pheona Ilagan
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