Weight Loss After Pregnancy: Tips, Pros, Cons, Home Remedies And Exercises

The journey of motherhood is a wondrous one, filled with snuggles, sleepless nights, and an undeniable shift in your physical form.  While the arrival of your precious little one is a time for celebration, it's also natural to desire to return to your pre-pregnancy weight. With everyone cherishing the new life, we often forget to talk about what happens to the mother’s body and mind afterwards.

Many mothers find themselves grappling with the desire to shed pregnancy weight and regain their pre-pregnancy fitness, often comparing the before and after physique. However, the postpartum period comes with its own set of challenges. Celebrity moms with seemingly effortless post-baby snaps might have you wondering, "How do they do it?" But remember, the path to postpartum weight loss is a marathon, not a sprint.  

This guide is here to be your trusty companion, offering the best tips for weight loss after pregnancy and explaining the pros and cons of rapid weight loss after pregnancy. It will also guide you through safe and effective home remedies and exercises to help you shed postpartum weight healthily and sustainably. So, ladies, grab a bottle, and let’s start this journey together! 

Table Of Contents

1. Why Is It Harder To Lose Weight After Pregnancy?

2. 9 Proven Tips For Weight Loss After Pregnancy

3. Rapid Weight Loss After Pregnancy: Good Or Bad?

4. 9 Home Remedies For Weight Loss After Delivery

5. 12 Best Weight Loss After Pregnancy Exercises

6. Dietitian’s Recommendations 

7. The Final Say

8. FAQs

9. References

Why Is It Harder To Lose Weight After Pregnancy?

Shedding baby weight can feel like an uphill battle after pregnancy. Pregnancy hormones - specifically estrogen and progesterone - may persist postpartum: they impact fat storage and metabolism. 

Breastfeeding burns significant calories, but it can also trigger hunger pangs. Your body prioritises producing milk for your baby, so feelings of hunger may be more intense. Another important factor is that newborns notoriously disrupt sleep. Chronic sleep deprivation disrupts appetite regulation by impacting leptin and ghrelin hormones. This disruption can intensify cravings, complicate calorie intake management, and potentially lead to weight gain.

During pregnancy, the overall body fat percentage notably increases, particularly around the organs in visceral fat. Visceral fat exhibits a lower metabolic activity than subcutaneous fat; thus, it burns fewer calories during rest periods. Lastly, the demands of caring for a newborn can be overwhelming, leading to stress and fatigue. These factors can elevate cortisol levels, a hormone linked to increased appetite and fat storage.

Navigating postpartum weight loss proves challenging for women yet there are tips and remedies along with manageable exercises that can integrate seamlessly into a new mom's daily routine, even amidst her busy schedule tending to her young child. Read on to know more! 

9 Proven Tips For Weight Loss After Pregnancy

Pregnancy causes the body to change, such as by increasing blood volume, changing body composition, and shifting hormone levels. Hence, it's important to know about these postpartum weight loss before and after changes. Let us now discuss some effective tips which you need to follow to supplement weight loss after pregnancy:  

1. Focus On The Nutritional Foundation

For reducing weight after childbirth, it is significant to consume a variety of lean protein sources, whole grain foods, and plenty of vegetables with fruits. It's better to focus on eating foods that offer you essential nutrients rather than decreasing your calorie intake excessively. Opt for consuming smaller portions of food more frequently to maintain consistent energy levels and stabilise glucose in the blood.

Also Read: A Guide To Healthy Diet During Pregnancy: Foods To Eat & Avoid 

2. Understand The Link Between Breastfeeding And Weight Loss

Breastfeeding and losing weight have a complex connection. A mother burns more calories to produce milk when she feeds her baby, which helps with weight loss after giving birth. Moreover, when a mother breastfeeds, it causes her body to produce the hormone oxytocin. This hormone helps make the uterus contract and retain its original size before pregnancy. It is advised that breastfeeding mothers should eat 300-500 more calories each day than normal. The extra food provides milk energy and ensures the mother gets enough nutrients.

3. Stay Physically Active

To lose weight after giving birth, it is important to start doing physical activities again slowly. Start with gentle activities like walking or doing yoga after childbirth, and slowly move on to harder workouts. Add exercises that focus on the core muscles, pelvic area, and main muscle groups step by step.

Change up your exercise plan as you get fitter to make it more interesting and beneficial. It is very good to do strength training because it helps you build more muscle and increase your metabolism. You should talk with a doctor before beginning any kind of workout plan. 

4. Make Mental Health A Priority

Establish a support system and seek counselling if needed. Lack of sleep, hormonal changes, and the demands of motherhood can contribute to stress and anxiety. 

The postpartum period is about physical recovery and mental well-being, and self-care is vital to a holistic approach to weight loss.

5. Set Realistic Goals

Aim for a gradual and steady rate of weight loss, typically 500-800gm per week. Do not try to lose weight rapidly, as it can negatively impact your health, so it is vital to set realistic goals rather than rushing over things to get desired results in a short period on a postpartum weight loss journey.

6. Manage Sleep And Stress

Prioritise good sleep hygiene to support your weight loss efforts. Not getting enough sleep might make you hungrier and upset your hormone balance. On the other hand, getting enough sleep is necessary for controlling weight and maintaining good health; this can also make you more willing to exercise.

Persistent stress might slow down your efforts to lose weight and cause you to eat because of feelings. Try adding calming methods like deep breathing, mindfulness, and meditation exercises.

7. Plan And Prep Meals 

Busy schedules and the demands of motherhood often leave little time for cooking which makes mothers settle for readily available food options that can cause unusual weight gain. 

So, Planning and preparing meals in advance can be a game-changer for postpartum weight loss. Batch cooking, meal prepping, and readily available healthy snacks can help you make nutritious choices even on hectic days.

8. Hydration And Eating Mindfully

Mindful eating means noticing when you are hungry or full, enjoying every mouthful slowly, and not doing other things while you eat. This method helps you stop eating too much and encourages you to choose better foods for your health. Staying hydrated, as has always been advised, is crucial for overall health and can help control appetite.

9. Celebrate Non-Scale Victories

It is empowering to build a positive relationship with your body and recognise its accomplishments beyond weight loss. It's essential to celebrate non-scale victories as well. The scale can help track progress, focus on your feelings, improve energy levels, increase strength, and enhance mood. 

Also Read: Top 8 Tips For Post Pregnancy Weight Loss With A 7-Day Diet Plan 

Rapid Weight Loss After Pregnancy: Good Or Bad?

Like every other thing, rapid weight loss postpartum has its pros as well as cons; read on to know what these are:

Benefits Of Postpartum Weight Loss

Risks Of Rapid Postpartum Weight Loss

Also Read: The Top 9 Pregnancy Benefits Of Pomegranate Seeds & The Best Ways Of Eating Them  

9 Home Remedies For Weight Loss After Delivery

Here are some at-home tips for weight loss after pregnancy:

1. Hydration With Lemon Water

Provide a refreshing start to your morning routine; start drinking warm water infused with lemon juice which can boost metabolism and aid digestion. Having 1 glass of lemon water regularly helps in weight loss.

2. Herbal Teas For Weight Loss

Include peppermint tea and herbal teas like tulsi, cinnamon, or green tea, which support metabolism and contain antioxidants that boost digestion. Including these herbal teas in your diet helps you see better results in weight loss.

Also Read: 10 Herbal Teas For Weight Loss And Detoxification! 

3. Healthy Snacking With Nuts

These nuts, like walnuts, almonds, and pistachios, are rich in healthy fats and protein and are nutrient-dense, energy-boosting, and satisfying.

4. Fiber-Rich Foods

To control cravings and provide satiety, incorporate fruits, green vegetables, whole grains, and legumes that control cravings and aid digestion.

5. Coconut Oil For Cooking

Coconut oil contains medium-chain triglycerides (MCTs) that may support weight loss, replace conventional cooking oils with coconut oil to increase feelings of fullness and boost metabolism.

6. Homemade Smoothies

To pack in essential nutrients while managing portion sizes, smoothies can be the most delicious way to incorporate into daily life. You can make smoothies from fresh fruits, nuts, Greek yoghurt, berries, and vegetables.

7. Cinnamon And Honey

These ingredients have been linked to potential metabolic benefits and can add natural sweetness to your meals. Incorporate cinnamon and honey into your diet. 

8. Postpartum Yoga And Meditation

These practices can reduce stress which is crucial for weight loss, and can contribute to a positive mindset which can improve flexibility. Engage in postpartum yoga and meditation to promote both physical and mental well-being.

9. Incorporate Spices Like Turmeric

Turmeric contains curcumin, which may support weight loss and overall health because of its anti-inflammatory properties. You can easily use turmeric in your diet as a spice to make sabzi, curries, etc.

12 Best Weight Loss After Pregnancy Exercises

The following are some forms of exercise that you can consider going for during your postpartum period:

1. Postpartum Walking Routine

Walking not only aids weight loss but also provides an excellent opportunity for bonding with your baby; start with short walks and gradually increase the duration and intensity. Begin with a gentle walking routine to gradually reintroduce physical activity.

2. Pelvic Floor Exercises (Kegels)

Strengthening the pelvic floor is crucial after childbirth, and Kegel exercises can aid in postpartum recovery and contribute to core strength. Perform Kegel exercises by contracting and releasing the pelvic muscles. 

3. Diaphragmatic Breathing

This technique supports core stability and helps in relaxation and stress management. Practice diaphragmatic breathing to engage the deep abdominal muscles. 

4. Postpartum Yoga

Yoga can also aid in toning muscles and improving posture. Focus on gentle poses that promote flexibility, balance, and relaxation. Incorporate postpartum yoga into your routine.

5. Bodyweight Exercises

These exercises target major muscle groups by aiding in weight loss and promoting overall strength, so gradually introduce bodyweight exercises such as squats, lunges, and modified push-ups

6. Pelvic Tilts And Bridges

These exercises contribute to core stability and can be beneficial for postpartum recovery. Perform pelvic tilts and bridges to strengthen the lower back and abdominal muscles. 

7. Low-Impact Cardio

Making them ideal for the postpartum period, these activities provide cardiovascular benefits without placing excessive strain on the joints and engage in low-impact cardio exercises such as swimming or cycling.

8. Resistance Training With Light Weights

Focus on full-body exercises like bicep curls, triceps dips, and shoulder presses. Incorporating resistance training using light weights to build muscle and boost metabolism in post-pregnancy weight loss.

9. Pilates For Core Strength

Making it an excellent choice for postpartum fitness, Pilates emphasises core strength, flexibility, and overall body awareness, so consider including Pilates in your exercise routine.

10. Stability Ball Exercises

Simple movements like seated bounces or pelvic tilts on the ball can be effective, as can incorporating stability ball exercises to challenge and engage core muscles and balance.

11. Postpartum Abdominal Exercises

Focus on maintaining proper form and avoiding excessive strain on the abdominal muscles. Gradually introduce gentle abdominal exercises such as leg raises and heel slides.

12. Dancing For Fun And Fitness

Elevate your heart rate while enjoying the benefits of movement, and have fun with postpartum dancing. Put on your favourite music and engage in simple dance routines too.

Dietitian’s Recommendations 

Emphasise hydration, practice portion control, and avoid restrictive diets. Gradually incorporate exercise, considering individual recovery. 

Prioritise self-care and rest, and consult healthcare professionals for personalised guidance on postpartum weight loss. 

As a dietitian, I advise postpartum mothers to prioritise a balanced diet with whole foods, including fruits, vegetables, lean proteins, and whole grains.

-Dt. Akshata Gandevikar 

The Final Say

By prioritising your physical and mental health, you can achieve sustainable weight loss and embark on a journey to a healthier, happier you. 

Embracing a holistic approach and being patient with yourself are key components of a successful postpartum weight loss journey, The journey to weight loss after pregnancy is multifaceted, encompassing nutrition, physical activity, mental well-being, and self-care. 

Remember, every mother's experience is unique, and there is no one-size-fits-all approach. 

FAQs

1. Why is it harder to lose weight after pregnancy?

Post-pregnancy comes with lots and lots of hormonal imbalances, which makes it difficult to lose weight.

2. How long does it take to lose weight after having a baby?

It takes almost 6-7 weeks to lose weight after having a baby, which is considered safe and healthy for both the mother and the baby.

3. How much weight gain is normal after pregnancy?

3-4 kg postpartum weight gain is normal.

4. Is it hard to lose belly fat after pregnancy?

Yes, it is arduous to lose belly fat postpartum. You need patience and a proper diet to boost fat burn in the belly.

5. Is it safe to go for rapid weight loss after giving birth?

No, it is not considered safe for rapid weight loss after pregnancy, as it can cause nutritional deficiencies in both the mother and the baby.

References

• https://medlineplus.gov/ency/patientinstructions/000586.html 

• https://www.houstonmethodist.org/blog/articles/2022/aug/postpartum-weight-loss-when-can-you-to-start-dieting-after-pregnancy/ 

• https://www.webmd.com/baby/features/8-tips-for-losing-weight-after-pregnancy

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