Pregnancy & Postpartum Weight Loss
- The average weight gain during pregnancy is 25 to 35 pounds
- During the birth, new moms lose about 12.5 to 14 pounds
- This leaves about 12 to 21 pounds of excess weight to be lost
in the post-natal period.
Is it possible to regain your figure after having a baby?
Having a baby does not mean you have to stay fat. Lots of new moms regain their figure completely within 8-12 months.
If you are not breastfeeding, don’t rush out and start dieting
- For the first 3 months afterward, focus on healthy eating.
- At the same time, develop a realistic exercise plan.
- As you recover and when your period has returned to normal, follow a healthy, balanced diet
- You will gradually lose weight and regain your figure.
How long will it take to regain your pre-pregnancy weight?
If you gained no more than the recommended 22- 30 pounds, it should take you about 4-6 months. For extra weight gained, aim to lose an average of 1.5-2 pounds per week
Does breastfeeding assist postpartum weight loss?
Yes. Breastfeeding may help weight loss during the 12 months after giving birth. But don’t depend on breastfeeding for your weight loss. Make sure you eat sensibly and take exercise.
Dietary guidelines when breastfeeding
When breastfeeding, your calorie intake should not fall below 1800 calories per day.
Note: On a standard low-fat diet, this may mean adding an extra 500 calories per day to the normal menu. As a rough guide, you can obtain these extra 500 calories by eating: 1 serving of dairy foods, 1 serving of grain, 1 serving of fruit and 1 serving of green vegetables.
A nutritious diet is best for postpartum weight loss
- Don’t rely on junk food for your calories.
- Follow a nutritious diet: i.e. a diet lower in fat, nutrient-dense(i.e. full of vitamins and minerals) and high in fiber.
As soon as you feel the time is right, have a word with your doctor about exercise.
Mistakes to avoid
The two biggest mistakes you can make is (a) Start eating junk food, or (b) Go on a crash diet. Either action is guaranteed to make you fat and unhealthy.
The importance of exercise
- Exercise brings physical and psychological benefits.
- Ideally, aim to achieve a regular 30 minutes exercise, per day.
- Set little goals, like doing 10-minutes of exercise each day and then gradually increase it.
- The best time to start exercising is about 5-6 weeks after the birth.
- Always consult your doctor before starting exercise.
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