You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months.
A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.
Take Your Time
Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.
- Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.
- Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.
- Do not drop below the minimum number of calories you need.
Breastfeeding
If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health.
Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding.
Eat to Lose Weight
These healthy eating tips will help you lose weight safely.
- Do not skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.
- Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).
- Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.
- Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.
- When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.
- Keep a water bottle near the spot where you usually feed the baby, that way you'll remember to drink when they do.
- Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificially sweeteners.
- Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.
- Choose broiled or baked rather than fried foods.
- Limit sweets, sugar, saturated fat and trans-fats.
Do Not Crash and Burn
Do not go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back.
Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.
Be Realistic
You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.
Exercise
A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle.
Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body.
Do not overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
References
Berger AA, Peragallo-Urrutia R, Nicholson WK. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control. BMC Pregnancy and Childbirth. 2014;14:319. PMID: 25208549 pubmed.ncbi.nlm.nih.gov/25208549/.
Isley MM, Katz VL. Postpartum care and long-term health considerations. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021:chap 24.
Lawrence RA, Lawrence RM. Maternal nutrition and supplements for mother and infant. In: Lawrence RA, Lawrence RM, eds. Breastfeeding: A Guide for the Medical Profession. 8th ed. Philadelphia, PA: Elsevier; 2016:chap 9.
Newton ER, Stuebe AM. Lactation and breastfeeding. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021:chap 25.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials. Accessed March 31, 2022.
Review Date 10/17/2021
Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
Related MedlinePlus Health Topics
- Postpartum Care
- Weight Control
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Now, let's discuss the concepts mentioned in the article you provided.
Postpartum Weight Loss
Returning to pre-pregnancy weight after delivery is a common goal for many women. According to experts, most women lose about half of their baby weight by 6 weeks after childbirth. The remaining weight is typically lost over the next several months.
Timeframe for Weight Loss
It is important to give your body time to recover from childbirth before actively trying to lose weight. Experts recommend waiting until your 6-week checkup before attempting to slim down. If you are breastfeeding, it is generally advised to wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.
Healthy Diet and Exercise
A combination of a healthy diet and regular exercise is key to postpartum weight loss. Aim for a weight loss of about a pound and a half per week. This can be achieved by consuming healthy foods and adding exercise to your routine once you are cleared by your healthcare provider for physical activity. It is important not to drop below the minimum number of calories you need, especially if you are breastfeeding.
Breastfeeding and Weight Loss
Breastfeeding can also aid in postpartum weight loss. Women who are exclusively breastfeeding may need about 500 more calories per day than they did before pregnancy. It is important to get these additional calories from healthy choices such as fruits, vegetables, whole grains, and lean protein. Breastfeeding itself helps burn calories, which can contribute to weight loss. However, it is important to lose weight slowly if you are breastfeeding to avoid negatively impacting milk supply.
Healthy Eating Tips
Here are some healthy eating tips that can help with postpartum weight loss:
- Do not skip meals, as it can lead to decreased energy levels.
- Eat 5 to 6 small meals a day with healthy snacks in between, rather than 3 larger meals.
- Make sure to have breakfast to provide energy for the day.
- Slow down while eating to better recognize when you are full and avoid overeating.
- Choose snacks that include fiber and protein to help keep you full.
- Stay hydrated by drinking at least 12 cups of fluid a day, preferably water.
- Limit drinks with added sugar and calories, such as sodas and juices.
- Opt for whole fruit over fruit juice to get more nutrients and fiber.
- Choose broiled or baked foods over fried ones.
- Limit consumption of sweets, sugar, saturated fat, and trans fats.
Avoid Crash Diets and Be Realistic
It is important to avoid crash diets or fad diets that restrict certain types of foods and nutrients. These diets may lead to initial weight loss, but the lost weight is often fluid and can come back once normal eating resumes. Rapid weight loss is not healthy and can be hard on the body. It is important to be realistic about your goals and understand that your body may undergo lasting changes after pregnancy.
Exercise
Regular exercise, combined with a healthy diet, is the best way to achieve postpartum weight loss. Exercise helps in losing fat instead of muscle. Start with gentle exercises and gradually increase intensity as you feel ready. Even a quick walk around the block with your baby in a stroller can be a great way to incorporate exercise into your daily routine .
Please note that the information provided is based on general knowledge and should not replace personalized advice from a healthcare professional. It's always a good idea to consult with your healthcare provider before starting any weight loss or exercise program, especially during the postpartum period.
I hope this information is helpful! Let me know if you have any other questions.
