Losing Weight After Pregnancy: What You Need To Know

We all know it - pregnancy increases your body weight. But after childbirth, we want to get in shape – fast! Losing weight after pregnancy or returning to your previous body weight can be challenging, but it is possible.

postpartum mom holding her baby

A healthy body weight is beneficial especially if you wants to get pregnant again in the future.

In this article, you will explain everything you need to know about healthy postpartum weight.

Why Can’t I Lose All The Weight After Childbirth?

Carrying some extra weight after delivering your baby is common and to be expected..

According to studies, women carrying a healthy baby can gain 25 to 35 pounds of weight which counts for 11.5 to 16kg during pregnancy.

The recommended weight gains for pregnant women can be vary dependent upon various factors such as being underweight, overweight, or carrying multiple babies.

Your healthcare provider might also have a different recommendation based on your health and body needs.

woman holding her postpartum belly fat

 

Experts say that women gain extra body weight during pregnancy because of the following additions to their body:

  • The baby
  • Placenta
  • Amniotic fluid
  • Breast tissue
  • Blood
  • Uterus enlargement 
  • Extra fats


The extra fats provide energy for baby’s delivery and breastfeeding. Too many fats result in a large increase in weight which people refer to as baby weight.

How Much weight should I Lose After Birth?

Generally you lose about 13 pounds (or 5.9 kilograms) during childbirth. During the first few weeks after delivery, you also loses additional weight due to fluid loss. But the stored fats in your body don’t go as easily on their own.

This is where diet and exercise come in. A healthy diet and regular exercise can help you to lose up to 1 pound a week. It might take from 6 months to 1 year to get you to your previous body weight.

So how do you lose this extra weight? Keep on reading and learn about post-natal weight loss.

When Do I Lose Weight after Pregnancy?

After the delivery of your baby your body even weaker than it was during pregnancy. You’ll need a sufficient amount of nutrients to recover and to heal.

body under construction scrabble blocks

If you start to lose weight too soon after childbirth, your body will need even more time to recover. Therefore, give yourself a break until 6 weeks after delivery before, you start trying to lose weight.

If you are a breastfeeding mom wait until your baby turns 2 months. Over this period, you will need the fats and energy for your milk supply to normalize.
The time between six to 12 months after childbirth is recommended to start losing weight but also depends on the mode of your delivery. You should contact your health care provider to guide you based on your overall health conditions.

Is It Harder To Lose Weight After Pregnancy?

Weight loss after pregnancy is time-consuming and challenging but it is possible. You might not go back to your pre-baby weight but can achieve a slim physique and healthy weight.

A healthy diet along with regular physical activity will help you shed the pounds from your body.

During the initial months of breastfeeding, you might see no weight loss or even gain some extra weight. This is because of the increased calories that your body needs for milk production. Being less physically activity also contributes to the weight gain.

Is It Normal To Lose Weight Fast After Pregnancy?

Yes, it is completely normal to lose weight rapidly after delivery. Pregnant women can lose up to 13 pounds of weight just after childbirth.

Losing Weight After Pregnancy - Caesarian Section Delivery

After giving birth to your child, the areas surrounding your pelvis and stomach need time to heal especially if you have had a cesarean delivery.

Several women think that weight loss after pregnancy can be harmful or not possible after a caesarian section. But it is not true.

Losing weight after c -section is possible but the key is to be patient. It can take you a few more months to achieve your.

Tips For Losing Weight After Childbirth

Following are some useful tips to lose weight after a regular or c-section delivery:

plate with letter blocks spelling weight loss

• Breastfeed Regularly:

Breastfeeding is considered a great tip for losing post-delivery weight. Breastfeeding uses lots of energy and thus result in burning a large number of calories.

Therefore, it is good to continue breastfeeding to lose lots of fats.

• Eat More Micronutrients:

Another tip is to add whole foods to your diet. The following guideline on healthy whole foods will help in weight loss:

  • Foods low in calories
  • Foods with lots of nutrients
  • Food rich in fiber

Fiber can be very effective in losing weight. It is an indigestible carbohydrate that helps regulate the digestive process.

Some sources of fiber include:

  • Fresh fruits
  • Vegetables
  • Whole grains

• Focus On Macronutrients:

Protein is another essential nutrient to help with weight loss. It helps your body build and maintain lean muscles.

Protein helps you lose more fats from your body by utilizing energy in bulking the lean muscles. It also helps to delay appétite. Some of the best protein-rich foods include:

  • Lean meat
  • Salmon
  • Turkey.
  • Greek yogurt
  • Tempeh

• Minimize Your Liquid Calories:

You should minimize your fluid calorie intake as the calorie tend to be higher in liquid source. Soda and juices are rich sources of calories therefore you should reduce or cut them from your diet completely.

• Drink More Water:

Drinking water is the best option for losing weight for after childbirth. Water helps to keep your body hydrated and energized and also helps in burning fats.

You should drink at least 3 glasses of water daily. Do your best to drink at least 3 tall glasses of water every single day.

How much water you need to drink can also be determined by looking at the color of your urine. If your urine is dark and not pale yellow then it means you need to drink more water.

Other useful tips to lose weight after a c-section are:

  • Chew your food slowly
  • Use smaller plates

How Much Weight Do You Lose After A C-Section?

According to studies, a woman’s average weight loss after a cesarean section would be approximately 10 – 15 lbs.

How Long Does It Take To Lose Weight After C- Section?

How long does it take to lose weight after c section depends on the amount of weight that you carry?

For instance, if you gained 20-30 lbs during your pregnancy then the expected period to lose weight is over 3 months. It can even take longer if you gained more than 20-30 lbs,

Why Do I Still Look Pregnant After My C-Section Delivery?

Having a tummy after a c-section is common which makes you feel like you are still pregnant. This is because your uterus is still really big and can grow even bigger.

But you don't need to worry because it will return to normal. size in 4 - 6 weeks.

Does A C-Section Make You Fat?

In some cases a cesarean can increase your risk of gaining and storing fat But it is not always true and can be a common misconception.

This happens because many women become are less active after surgery and need to eat more nutrients to get recover.

What Should I Avoid After The C-Section?

During the 6th week, avoid any exercise such as planks and heavy lifting that can apply direct pressure on your abdomen. You should also avoid jumping, twisting, and sprinting.

Does The C-Section Pouch Go Away?

Yes, c-section pouch can be gone but you need to put in the effort to lose the excess baby fat.

 

Related: Exercise Routines To Get Fit After Childbirth

 

Final thoughts:

A healthy weight means enjoying a healthy life. Carrying some extra weight after pregnancy is common and there is nothing wrong with it. But getting back into your previous weight is both necessary and beneficial.

A healthy diet along with regular exercise is the best way to lose weight after delivery. For further details, tips, and advice you should talk to your health care provider.

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