How To Lose Weight After Pregnancy: Expert Advice

Introduction:

Picture this: you just welcomed your newest bundle of joy into this world and you are entering this period of your life filled with more uncertainties than you could have ever imagined. We may ask ourselves: “Is my baby eating enough? Is that poop color normal? When will they have a normal sleep schedule? Is it possible to live off of coffee and adrenaline? When will I feel like myself again?”

Postpartum is a time filled with so many ups and downs mainly due to a dramatic shift in our hormones. The truth is, every single woman experiences different challenges physically, mentally, and emotionally. It is important to know that what you are experiencing is absolutely valid and often felt by so many other new moms. 

One of the concerns many women experience postpartum is when, and how, they will manage to lose the weight that they gained over the course of their pregnancy. While there are general recommendations of how much weight a pregnant woman should gain during their pregnancy, per their pre-pregnancy body mass index (BMI), we generally find that staying within these parameters can be incredibly difficult. It can be disheartening to hear during one of your prenatal visits that you are “gaining more than the recommended amount of weight” in your pregnancy, since you may already be facing the challenges of  juggling family, work, sleep, and so many other priorities!

As mothers-to-be or as mothers welcoming additional children to this world, we may feel a lot of pressure from both others and ourselves. We do our absolute best to have a positive mindset, move our bodies as comfortably as possible, eat what feels right given our symptoms, and so on. Weight gain is inevitable during this incredibly dynamic and sensitive part of our lives. However, our relationship with the number on the scale can turn what is supposed to be a beautiful and miraculous experience into something that causes us stress and anxiety.

Weight gain is normal and natural, and it’s important to be kind to ourselves in the postpartum days, weeks, and months that follow. Your body went through an astounding transformation that created that sweet baby of yours! It can take some time to be cleared to engage in what may have been your “typical” activities pre-pregnancy. During this time, whether you are recovering from a vaginal or cesarean delivery, it is crucial to give yourself grace. 

Once your baby is born, you may feel the desire to get back to “yourself” again, perhaps a desire for a familiar sense of self that may have been lost during those months of pregnancy. Postpartum weight loss may be a part of this desire, or maybe you just want to feel more confident in your body. Here at No Diet Dietitian, we are here to support your journey.

Control What is Within Your Control

When it comes to achieving postpartum weight loss, we recommend taking a step back and looking at your life through a lens that is both realistic and sustainable, so that you can properly define what changes you can make today. It is normal to feel overwhelmed with so many uncertainties of motherhood, our baby’s health, and of course our health as well. With that said, always remember that we can only control what is within our control. There are so many things that we want to have control over because it can make us feel safer when we are in the driver’s seat; however, there are some things that deserve more flexibility. A perfect example of this is our postpartum mental health.

For example, if meal prepping for the entirety of the week feels equivalent to running a marathon without proper training, expecting yourself to jump into that role with 100% success can often set us up for failure, which is the last feeling we want or need during such a transitional time in our lives. 

Instead, focus on what is manageable for yourself that day or week. Does prepping breakfast options 1-2 days ahead of time feel more realistic? Amazing! Lean into that. Do your best to limit any negative self-talk by assuming that what you are doing is not enough, because believe us, you doing your best IS enough.

Another example may involve exercise. Are you feeling pressure to return to the gym 4 times per because that is what you did with ease prior to having a baby? Are you perhaps still recovering from a cesarean delivery and have been encouraged by your doctors to not lift heavy weights, also something you loved doing before having a baby? Or perhaps your baby has been experiencing sleep regression and the thought of exercising at all is incredibly exhausting? Again remember: only control what is within your control.

Start slow and create mindfulness centered around your goals. Starting with low-impact movements such as walking, stretching, or some pelvic-floor exercises for even 10 minutes a few days per week may soon feel more manageable. Any movement and progress deserves to be celebrated, even if it feels “small”.

Focus on Protein

Protein has been making its way across most weight loss platforms, especially on social media. While it may seem like an overstated recommendation, there is so much truth and merit behind why we recommend focusing on adequate protein intake for postpartum weight loss.

Protein has the ability within our bodies to burn more energy (calories) than any other macronutrient (carbohydrates and dietary fat) due to its high “thermic effect” during both digestion and absorption states. This means that it takes a lot of energy to break down the protein that we consume, while also helping us to feel more satiated during mealtimes. 

The satiating effect of protein in combination with also being incredibly beneficial for blood sugar control, allows it to be a powerhouse macronutrient that can aid with weight loss efforts postpartum. Consider adding some of the following options to your day-to-day routine:

• Greek yogurt
• Cottage cheese 
• Eggs
• Chicken breast/ground chicken
• Ground turkey
• Lean ground beef
• Fish such as salmon or tuna 
• Soy such as tofu or edamame 
• Nuts and seeds such as walnuts and pumpkin seeds

Incorporate Movement That You Enjoy

When it comes to movement, focus on what you truly enjoy, because the movement that you enjoy the most is the movement you are most likely to stick with!

If you are someone who is not keen on going to the gym or taking a class, that is 100% okay. Entering the postpartum weight loss journey can feel very intimidating, so starting with manageable expectations is key. There is absolutely nothing wrong with going for a leisurely walk or bike ride or participating in an at-home Zumba or yoga class in the comfort of your own home. 

Whatever it is that you enjoy the most, focus on those types of movements because it will be those that not only benefit your physical health, but your mental health as well. When you find the movements that feel the best and most realistic for you and your busy schedule, keep in mind that consistency trumps perfection. The consistency of sticking to a movement routine goes farther than expecting yourself to engage in long exercise sessions that do not feel good for your body.

Don’t Do It Alone

For so many women, the postpartum period can feel very isolating. You may often wonder, “Am I the only woman who has felt this way?” Although social media can be a positive influence and source of information for so many of us, it also can be quite taxing as we compare ourselves to what we see while we scroll. A key thing to remember is that comparison is the thief of joy, and it is incredibly important to note that everyone has their own journey and not everyone has to do it alone. 

Here at No Diet Dietitian, we have an abundance of incredibly caring and empathetic dietitians who specialize in postpartum nutrition and weight loss, most of whom are moms themselves! Connecting yourself with one of our amazing providers can allow you to enter this journey with both a coach and a teammate. You can rest assured knowing you are in the hands of an individual who cares deeply about your success both physically and mentally. 

Having someone there for you to provide you with the guidance, support, and care that you so deserve is what can help you maneuver through what we know can be an overwhelming and uncertain time. We are here to give you our expert advice and guidance in a judgement-free environment by allowing you the time and space you need to achieve your goals. We are so excited to be here for you, new momma!