Susan is a new mother to her beautiful baby. After delivery, she contemplated shedding that extra baby weight. She can’t wait to return to her pre-pregnancy figure so that she can fit into her usual wardrobe again. However, she wonders if her body can handle the stress of losing weight, on top of recovering to her old self and providing for her new baby.
Pregnancy is a miracle of birthing to a new life. The body gains 10 to 15 kg while making a human being. A portion of that extra weight goes to the baby, placenta, amniotic fluid, as well as stored fat for delivery and breastfeeding.
After delivery, weight gained during pregnancy that is not shed can put someone into the overweight range. Being overweight increases the risk for complications in the next pregnancy, such as pre-eclampsia, gestational diabetes and difficult labour. Losing weight helps to avoid these health risks and ensure that you are healthy to care for your child as he/she grows.
Although you are eager to reclaim your body to normal, don’t be in haste, make wise choices. We bring these 6 tips to help mothers shed some baby weight safely:
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Take it slow
The body needs time to recover from childbirth. Losing weight too soon after childbirth may delay recovery instead. Hence, it is advisable to wait until the 6-week check-up before trying to slim down. For breastfeeding women, it is best to put off weight loss until your baby is at least 2 months old and your milk supply has normalised before drastically cutting down on calories.
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Breastfeed
It seems that breastfeeding can help shed the baby weight faster when combined with a healthy diet and moderate exercise. Regardless, breastfeeding is still beneficial for both mother and baby. Breastfeeding nourishes your baby by utilising the fat gained during pregnancy. Producing milk during breastfeeding ‘burn” both the calories from your diet, as well as the fat stored in your body. Besides, it slims down post-baby belly by encouraging the womb to shrink down after birth.
However, be careful not to eat too much during breastfeeding, the excess calories can get stored as more fat, cancelling any weight loss. Studies have shown speeding up weight loss without compromising baby’s milk supply is possible through strict calorie restriction of 2000 calories a day and regular exercise of 45 minutes 4 times a week.
Breastfeeding women planning to lose weight should aim at reducing 0.5 kg per week. Losing weight too rapidly can reduce milk supply, which may deprive your baby of nutrients.
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Eat healthily
The body needs rest and nutrition to recover from delivery, fight infection and feed your baby. Therefore, dieting should be withheld until your baby is at least 6 weeks or older. However, you can still follow these tips to ensure healthy eating habits:
- Remember to feed yourself, do not skip meals
- Eat 5 to 6 small meals a day, with snacks in between
- Choose healthy snacks that are high in fibre and protein to keep you full
- Eat slowly, so that its easier to tell when you are full
- Drink enough water by keeping a water bottle near where you usually feed your baby
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Exercise gently
Regular exercise coupled with a healthy diet is the best way to shed the baby weight. Usually, good timing to start exercising would be six weeks after birth for women who underwent a normal, spontaneous vaginal delivery.
On the other hand, those who had a Caesarean section would have to wait longer, as they require a longer time to heal. Remember to get clearance from your doctor before you start exercising. The recommended exercises include:
- Pelvic floor exercises (Kegels)
- Simple stretches
- Walking with your baby in the stroller around the block
- Aerobic and strength training
It is recommended to exercise 150 minutes a week. However, finding a 30-minute stretch in a row might be impossible with a demanding new baby. Breaking up the time into 10-minute increments, then working your way up to 20- or 30-minute sessions may be helpful instead. It is also a good idea to include your baby in your exercise regime.
For breastfeeding mothers, it is best to breastfeed before exercising as engorged breasts may cause discomfort. Wearing supportive bras would be helpful. Start slow and gradual. Begin with simple exercises that strengthen major muscle groups, including your abdominal and back muscles. Gradually add exercises of moderate intensity.
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Sleep enough
Most new parents would find that eight hours of sleep becomes a luxury when their baby arrives. Nevertheless, being sleep deprived can make it harder to lose weight. When the body is tired, the body releases cortisol and other stress hormones that promote weight gain. Thus, every nap time becomes precious. Catch as many naps as you can during the day and go to bed early, at least until your baby can sleep through the night.
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Be realistic
The body had endured tremendous change to grow a human being. It would be understandable if it becomes difficult to return to your exact pre-pregnancy shape. Instead, you may be left with softer belly, wider hips and a larger waistline. Hence, make your goals about your new body realistic.
Conclusion
Mothers may be anxious to shed the baby weight immediately. Nonetheless, wait until your body is ready before embarking on your weight loss journey. Although it may take a while to return to your pre-pregnancy figure, it is more important to be able to enjoy a healthy lifestyle and be proud of what your body has achieved.
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by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
