Weight Reduction After Pregnancy

Post-Partum Weight Reduction

During pregnancy, you will gain weight and might see small or drastic differences in your body. Lots of mothers are ready to get back to their former bodies as soon as possible after delivery. This a very reasonable goal that you can begin to work towards after delivery by making dietary modifications. Exercise interventions to reduce baby fat might need to be put off for a while, depending on the method you delivered.

Comparing Weight Loss in Breast vs. Bottle Feeding Mothers

Weight reduction after pregnancy occurs in two different ways and depend on the type of feeding you’ve chosen for the baby. Breastfeeding moms lose weight faster than bottle feeding moms eating the same number of calories.  Breastfeeding moms need about 2700 daily calories, approximately 500 more calories than a bottle feeding mother. The good news is that breastfeeding burns about 800 to 1,000 calories each day which means you can still lose more fat despite the increased need for calories. The extra 300 to 500 calorie deficit each day should produce 3/4 to 1 pound weight reduction each week.

How Soon After Pregnancy Can I Start a Weight Reduction Plan?

If you had a vaginal delivery with no complications, you may begin to lose body fat as fast as a few days after birth. If you had a C-section or if you had a vaginal birth with complications, you definitely should get an okay from your OB/GYN before you resume workouts. Once your baby is two weeks old, you should start a workout and diet program to encourage a one to two pound weight reduction each week. Fortunately, you’ll lose lots of weight right after delivery automatically. This is especially true for mother’s that had a C-section who lose IV fluids quickly. This helps to reduce swelling and water weight.

 

How to Begin the Weight Reduction Process After Delivery

Limit daily calories and do cardiovascular exercise every day to get the best weight loss results in the shortest amount of time. Eat lean proteins, low-fat dairy, lots of fiber from whole grains and fresh fruits and vegetables and drink plenty of water. Start with 20 to 30 minutes of daily cardio and set a goal of 60 minutes per day. If you can’t do 60 minutes in one bout, break exercise sessions up into shorter sessions that are at least 10 minutes long.

Things to Consider

Don’t feel stressed about beginning the weight reduction process right after delivery. You’ll be very tired from having to get up with the baby. Your body will require extra rest because it’s working to repair itself, also. Most moms are home for 6 to 8 weeks after delivery, so be intentional about what you eat. Resist the urge to snack on unhealthy foods due to boredom and increased access to food all day. Avoid the temptation to order out and choose home-cooked meals instead. You probably won’t feel like cooking each day so cook double what you usually do and freeze the rest for another day. If you have trouble fitting exercise into your schedule, then look for ways to exercise with your baby. Have someone at home take over some of your duties so that you can take a nap and/or get in a quick exercise session.