5 Post-Pregnancy Weight Loss Tips

Hello lovely mums,

Gaining weight during pregnancy is completely normal and essential for a healthy pregnancy. But shedding those extra pounds afterwards can sometimes be a bit of a challenge. Let's explore what foods can help you achieve a healthy and sustainable weight loss after having your baby.

What is Baby Weight?

During pregnancy, many of us gain extra weight due to the growing baby, placenta, amniotic fluid, and increased breast tissue. Additionally, our bodies store fat to provide energy for childbirth and the months following. This extra weight, known as baby weight, is perfectly normal. However, healthcare providers often recommend increasing activity and making dietary changes post-pregnancy to avoid potential health issues.

What Foods are Helpful After Giving Birth?

When trying to lose weight after giving birth, avoid crash diets. A balanced diet supports your health, breastfeeding, and recovery from delivery. Here are some foods that can help:

• Whole-grain cereals
• Fruits and vegetables
• Dark leafy greens
• Low-fat dairy or soy products
• Eggs
• Legumes
• Water

Fill half your plate with vegetables or fruit and add whole grains to promote healthy, sustainable weight loss. Low-fat dairy like milk, cheese, and yogurt provide essential vitamins and calcium. If dairy upsets your baby’s tummy, opt for pasteurized products and watch for any changes in your baby's nappies.

Whole grains like brown rice and oatmeal are rich in fibre and help you feel full longer. If you're breastfeeding, you’ll need an extra 450 to 500 calories a day compared to your pre-pregnancy intake. Snacking on fruits and vegetables offers vitamins and minerals that benefit both you and your baby. Foods like eggs and legumes provide protein and vitamin D, supporting healthy skin and eyesight. Omega-3 rich foods like fish, flaxseed, and walnuts support your baby’s brain development.

Lastly, drink plenty of water to stay hydrated, flush out waste, and maintain a healthy metabolism.

What Foods Should be Avoided After Delivery?

If you're breastfeeding, your appetite will naturally increase to support milk production. This is normal, but try to avoid or limit the following:

• Alcohol
• Coffee
• Fried or greasy foods
• Fizzy soft drinks
• High-mercury seafood

Alcohol can pass into breast milk and affect your baby's sleep and development. Limit your caffeine intake to two or three cups of coffee per day to avoid making your baby irritable or fussy. Fried and greasy foods are high in fat and can slow down weight loss and interfere with healing after a caesarean. Fizzy drinks can cause bloating and add unnecessary calories. Avoid seafood high in mercury; instead, choose safer options like salmon or shrimp.

Does Breastfeeding Make You Lose Weight Faster?

Breastfeeding does help with weight loss. Your body uses stored fat and calories from your diet to produce milk, which helps shed those extra pounds. A balanced diet with low-calorie, high-fibre foods can aid in this process and establish healthy habits for both you and your baby.

Avoid crash diets and intense exercise right after delivery, as rapid fat loss can release toxins into breast milk. Aim to lose about 500 grams a week through healthy eating and regular exercise. Most mums return to their pre-pregnancy weight within six months to a year, but this varies for everyone.

How Soon Will I Lose Weight After Having a Baby?

Most people gain between 5 to 18 kilos during pregnancy. After giving birth, you lose some of this weight immediately, with the rest coming off gradually. Factors like activity level, hormone changes, and stress affect your weight loss timeline.

Remember, there’s no single "right" weight after pregnancy. With a balanced diet and moderate exercise, you’ll be on your way to sustainable, achievable weight loss.

If you have concerns about your diet or weight, don't hesitate to speak to your healthcare provider.

Take care of yourselves, mums, and enjoy this precious time with your little ones!

References : 

“Weight loss after pregnancy: Reclaiming your body.” Mayo Clinic, Mayo Foundation for Medical Education and Research, Accessed July 31, 2020, www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/weight-loss-after-pregnancy/art-20047813.

“Weight Gain During Pregnancy.” Centers for Disease Control and Prevention, Accessed January 17, 2019, www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm.

“Vitamin B12.” Centers for Disease Control and Prevention, Accessed December 14, 2019, www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-b12.html.

“Risks from Unpasteurized Dairy Products.” Centers for Disease Control and Prevention, Accessed February 9, 2019, www.cdc.gov/brucellosis/exposure/unpasteurized-dairy-products.html.

“Nutrition During Pregnancy.” ACOG, Accessed June 2020, www.acog.org/womens-health/faqs/nutrition-during-pregnancy.

“Healthy Pregnant or Postpartum Women.” Centers for Disease Control and Prevention, Accessed September 17, 2020, www.cdc.gov/physicalactivity/basics/pregnancy/.

“Maternal Diet.” Centers for Disease Control and Prevention, Accessed October 8, 2020, www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html.

“What Causes Stretch Marks during Pregnancy?” ACOG, Accessed January 18, 2021, www.acog.org/womens-health/experts-and-stories/ask-acog/what-causes-stretch-marks-during-pregnancy.

“Alcohol.” Centers for Disease Control and Prevention, Accessed January 18, 2021, www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/vaccinations-medications-drugs/alcohol.html.

Disclaimer: All content, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. The information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.