As a healthy pregnancy dietitian and weight loss expert, I often get asked a question like, should I and can I start losing weight the week after I give birth?
During the postpartum phase of pregnancy, the body is in recovery both physically and mentally. Healing from giving birth, hormonal shifts, and the demands of caring for yourself and an infant, are challenging to manage.
People want to talk about weight loss, but the emphasis should really be on restoring balance.
We want to help the body do the work of repair, while reducing short term risks such as bone loss or excess hair thinning that result from deficiencies. A nutrient-dense diet is key for day-to-day stamina and rebuilding metabolism – so you can lose weight when your body is ready.
What are nutrient-dense foods? These are foods that are high in vitamins, minerals, protein, fiber, or healthy fats, and tend to be less refined and processed than what’s usually found in the center aisles of the supermarket. Think, fresh fruit and vegetables, nuts and seeds, lean protein like chicken, fish, tofu, or beans, and nourishing fats like ghee, coconut oil, olive oil, and avocado.
When can I start exercising?
In terms of exercise, the body needs at least 6 weeks to heal after giving birth, longer depending on your health before pregnancy or labor experience. The American College of Obstetricians and Gynecologists recommends waiting 3-4 months before getting into an intense workout routine with cardio or weight training. Waiting also lowers chances of hernias, muscle tears, and urinary incontinence, just to name a few of the health risks.
Intense exercise or a restrictive diet can be shocking to the system, so much so that the stress can reduce milk supply. Even if not breastfeeding, you might need the energy from an extra small meal or snack more than you think. Healing your body at the same time as caring for an infant is no small feat.
For most women, it’s safe and smart to begin a gentle activity habit soon after giving birth. The goal here is to boost energy, relieve stress, and keep muscles toned. Try 30 minute walks or use the web to find a free on-demand yoga class!
So, what is a healthy timeline for weight loss after pregnancy?
It is typical to return to your pre-pregnancy weight by 6 to 12 months after giving birth. Some of this weight loss will happen in the first 2 months, but the rest may take longer. Keep in mind that:
- Rapid weight loss may slow down your recovery and reduce your milk supply, so give yourself time to lose weight. Be kind to your body – it’s done so much this last year!
- It’s important to not diet or restrict calories, if at all, for at least 2-3 months. Skipping meals may cause fatigue, mood swings, and make it harder to be active or exercise!
- To help manage food cravings, eat some protein in the morning — like two hard-boiled eggs, a couple spoonfuls of natural peanut butter, or some dinner leftovers — and stay hydrated through the day. Calm the mind with stretching, deep breathing, or yoga — mental stress often triggers cravings.
- If you are losing weight too fast, add a healthy snack each day, use more healthy fats, and increase portions at meals.
Be realistic AND PATIENT with yourself. Your body may not return to its exact pre-pregnancy shape. But it is totally possible to lose weight, become stronger or more fit, and maintain body confidence soon after pregnancy.
OKAY TO EAT 