How to Lose Weight After Pregnancy


How to Lose Weight after Pregnancy

If you are a new mother, you will be surprised that having a baby can greatly change your body. Most moms noticed that they still look pregnant after giving birth and their belly, hips, and pelvic area is taking a long time to shift back to their pre-pregnancy shape. This slow process of getting back in shape is totally normal for women who just gave birth because weight gain during pregnancy is just natural. Losing weight after pregnancy can take time but it is possible.


Losing weight after pregnancy can be done by eating a healthy diet, engaging in daily physical activity, and a lot of patience. However, you have to be extra careful when trying to shed those extra pounds in your body. You need to do it slowly and steadily to be sure that you stay safe and injury-free. It is recommended to try to lose pregnancy weight because if not, it can be associated with obesity and overweight later in life, about 15 to 20 years. But it is very important that you try to lose weight gradually after giving birth. Also, if you are trying to lose weight too fast after pregnancy you run the risk of detoxing your breast milk. It is important to take time to recover after giving birth so that the body can find a healthy balance to get back to pre-pregnancy weight.


The rate of how quick the weight loss will be and the amount of extra pounds you need to shed will greatly depend on how much weight was gained during pregnancy, the mother’s metabolism, how frequent the mother exercises, and if she’s breastfeeding or not. Most moms regain their pre-pregnancy weight within 8-12 months.



How to Lose Weight after Pregnancy:


  • Your desire to lose weight after pregnancy must be strong.
  • Willingness to follow the necessary steps to lose weight.
  • Maintain your health.
  • Eat a diet low in fat, full of vitamins and minerals, and high in fiber.
  • Keep your diet free of trans fats.
  • Drink plenty of water throughout the day to prevent getting dehydrated.
  • Get some sleep and take naps during the day.
  • Listen to your body. If you think something is not feeling right, refrain from doing it.
  • Pay attention to irregular sensations or pains such as heavy bleeding, leg cramps, and abdominal discomfort.
  • Develop your own exercise plan. The best time to start exercising is about 6 weeks after birth.
  • Walk at least 30 minutes a day.
  • Limit television viewing.
  • Set realistic goals.
  • Follow a healthy weight loss plan.
  • Organize your routine with the baby.
  • Breastfeed. Hundreds of calories are burned by breastfeeding.
  • Be patient.
  • Be sure to avoid fad diets.
  • Ask for your doctor’s approval first before starting any diet or exercise.
  • Get all the help and support from your partner or by joining a local support group.



Once your doctor has approved that you are ready to start with a workout routine to help you lose weight, you might find that there are three major areas that you should focus on. These are cardio, core strength, and strength training.


1. Cardio – you might not be able to do the same activities you used to do before as your body recovers after pregnancy. However, incorporating cardio in your workout routine is important.


  • Remember to start slow and easy, adding more activity each day that you can comfortably handle
  • Do low-impact activities like walking, swimming, or other physical activities that won’t be too hard on the joints and body. In this way, it will be easier to deal with the transition to higher-impact activities.
  • Exercise at a moderate to high intensity. Let your energy levels direct you during your workouts and know when to quit when you are feeling tired already.


2. Core Strength – some areas in your abs are weakened during pregnancy, what with the baby being in there for nine months. You are confused what and how much exercises to do to get rid of the belly fat. The following are some of the basic workouts you can start with, but make sure you get your doctor’s approval first before doing these exercises:


  • Ball Crunches
  • Pelvic Tilts
  • Core Strength Exercises
  • Dead Bug
  • Modified Plank
  • Back Extensions


3. Strength Training – this workout routine helps you increase the metabolism, build lean muscle tissue, and boost your energy. Like with other exercises, it is important to start slowly and easily.


  • Assisted Lunges
  • Modified Pushups
  • Chair Squats
  • Overhead Presses
  • Back Extensions
  • Hip Lifts



Even if you are willing to lose weight by increasing your activities, doing exercises can be difficult especially on the first few months after pregnancy. Certain obstacles you might encounter while doing your workouts are:


  • Time Constraints – having a baby can give you a busy schedule throughout the day and you might only have few minutes to spare for exercise.
  • Erratic Schedule – it might be hard to follow a normal routine because the baby’s feeding time, etc. may change from time to time.
  • Exhaustion and Fatigue – this is natural after giving birth and while breastfeeding.
  • Mood Swings – you may experience some ups and downs as your hormones get back to normal after giving birth.
  • Guilt – most moms feel guilty when they spend time for themselves doing exercises.



Healthy Methods of Losing Weight after Pregnancy:


  • Eating a nutrient-dense and healthy diet
  • Engaging in steady yet gradual physical activities
  • Meditating to reduce stress
  • Getting adequate sleep
  • Taking care of your metabolic health
  • Consulting a healthcare practitioner and working with him/her in case of any hormonal imbalances or other health issues



Unhealthy Methods of Losing Weight after Pregnancy:


  • Going on a fad or extremely restrictive diet programs
  • Severe restriction on calorie intake which may be harmful if you are breastfeeding
  • Doing intense exercises
  • Ignoring emotional or physical stress
  • Not getting enough sleep





Learning how to lose weight after pregnancy can be quite a challenge to new mothers out there, but they should know that it is possible for them to do that although it takes time and a lot of patience to achieve it.


It is important that they eat healthy meals and snacks despite being busy and tired to plan for it. Another important factor when trying to lose weight after giving birth is to engage in light physical activities during the first few months then doing moderate to high intensity workouts as their body recovers from child birth. However, they should get their doctor’s approval first before doing any exercises and it is vital that they start slowly and easily. Getting enough sleep also matters in the weight loss plan. Sleep deprivation can make them stressful and hard to focus on what they are doing.


Keep in mind that it took nine months to gain weight during the pregnancy period and it will also take time to lose the weight. Do it slow and be patient in the process.