In a perfect world pregnancy would result in a 7-pound weight gain, followed by the birth of a 7-pound baby, and an instant return to pre-pregnancy weight. However, the development of a human baby is a very complex process involving a cascade of physiological changes including weight gain.
Under normal circumstances, weight gain can be very frustrating, however, when it comes to pregnancy, appropriate weight gain is necessary to ensure a healthy baby.
The recommended amount of weight a woman should gain during pregnancy ranges between 15-40 pounds depending on her pre-pregnancy weight. The weight is distributed throughout the body as follows:
Baby……………………7-8 pounds
Placenta…………………1-2 pounds
Amniotic Fluid……………2 pounds
Breasts……………………2 pounds
Blood……………………4 pounds
Fluids in Tissues…………4 pounds
Fat/Nutrient Stores………7 pounds
Immediately after giving birth, a woman can expect to lose about 8-10 pounds (baby, placenta, and amniotic fluid). In the week that follows, she will lose another 3-4 pounds mainly attributed to fluids. These losses will occur naturally, however, it will take a bit more effort to drop the remaining pregnancy pounds.
Along with the challenges of caring for a newborn, new moms must also face the challenge of shedding the excess pregnancy weight. Although traditional weight loss methods still apply to new moms, there are other unique strategies to aid in appropriate weight loss after pregnancy.
Strategy #1: Appropriate Weight Gain
The best time to start thinking about losing weight after pregnancy is during the first trimester. Gaining the proper amount of weight is the key to a healthy pregnancy and baby. Not gaining enough, or gaining too much weight can lead to complications compromising the health of both the mother and the baby. In addition, excess weight gain can make it very difficult to return to pre-pregnancy weight in a safe and timely manner.
So what is the appropriate amount of weight to gain? The answer depends on a woman’s pre-pregnancy weight status. Women who are underweight need to gain the most weight, while women who are overweight need to gain the least amount of weight. The recommendations are as follows:
On average, this is only an additional 100 calories per day during the first trimester and about 300 calories per day during the second and third trimester (more if you are underweight, and less if you are overweight). Staying on course and frequently tracking weight gain can help assure appropriate weight gain, which will make postpartum weight loss a much simpler task.
Strategy #2: Breastfeeding
At one time or another, we have heard of the multiple benefits that come from breastfeeding. These benefits include optimal infant health, convenience, and improved mother-infant bonding. And now add to these benefits post-partum weight loss. Studies have shown that women who breastfeed lose more post-pregnancy weight than those who do not. This is attributed to both the extra calories burned for milk production and to the food choices made by breastfeeding moms.
In order to produce milk, a woman will burn hundreds of extra calories each day. In fact, it is recommended that women who breastfeed consume an additional 500 calories a day just to support proper milk production. This is even more calories than are recommended during pregnancy, and still, these women tend to have great success in post-partum weight loss.
The other explanation for the successful weight loss in breastfeeding moms is the food choices they tend to make. Because women who breastfeed know the milk they produce will only be as healthful as the foods they eat, they tend to consume fewer empty calories (junk food) and more nutrient dense foods. The motivation to properly nourish their newborn helps ensure proper food choices that, in turn, promote a healthy weight loss.
Strategy #3: Proper Nutrition
Even if a new mom decides not to breastfeed, proper nutrition is still very important to her well-being and ability to return to her pre-pregnancy weight. This means cutting out “junk food” and eating regular, well-balanced meals. This can be a challenge for just about anyone, but can be especially challenging for a new mom.
An infant requires a lot of time and attention, usually leaving a new mom exhausted from sleep deprivation. Meal planning and preparation can also be time consuming, making it easy to turn to high-calorie convenience foods and/or meals away from home. This becomes an obstacle to post-partum weight loss, but can be avoided with appropriate planning and implementation of new cooking methods.
Pre-baby, there was probably more time to cook healthful, well-balanced meals for two. Post-baby, finding the time to cook individual meals may seem impossible. However, instead of relying on convenience foods made by others, you can make your own convenience foods by cooking in bulk just 2-3 times each week.
Cooking in a slow-cooker or making casseroles can allow you to make a large amount of food with little time spent in the kitchen. Freezing the leftovers in individual portions can provide quick and healthful meals to be enjoyed throughout the entire week without all the fat and calories associated with commercial quick meals.
Strategy #4: Exercise
In addition to a proper, well-balanced diet, exercise is vital in returning to pre-pregnancy weight. However, this does not mean immediately going back to a pre-pregnancy workout routine. Exercise should be restarted and advanced gradually. Pregnancy and the act of giving birth can be very taxing on a woman’s body, and appropriate time should be taken to heal adequately before initiating vigorous exercise.
The amount of exercise your body can handle will greatly depend on how physically active you were prior to, and during pregnancy. Women who exercise regularly prior to pregnancy are more likely to exercise regularly during pregnancy. These women are then able to return to exercise sooner after pregnancy than those who were not physically active. This can aid in dropping the post-partum pounds. It is important to keep in mind that the amount of exercise done both during and after pregnancy should always be discussed with your doctor.
Finding the time to exercise can also be difficult with a new baby. Breaking away to go to the gym may not be feasible at first. However, this does not mean that exercise should be put on the back burner. Studies have shown that mothers who take scheduled walks, even for short amounts of time, generally have great success with weight loss after pregnancy. The mothers who scheduled their walks reported this was the most convenient form of exercise because they could take the baby along in a stroller. Also, women who had a walking partner (aside from the baby) reported even greater success in returning to their pre-pregnancy weight.
Strategy #5: Sleep
Being a new parent means saying goodbye to nights of 8 hours sleep. No matter how good a newborn is, sleep deprivation is unavoidable. However, taking the opportunity to maximize on the time for sleep is a key to feeling rested and losing weight.
Continuing with life as normal and caring for a newborn baby is unrealistic and can lead to complete exhaustion. Napping in the past may have seemed like a luxury reserved for time when all the chores were done, however, napping with a newborn is much more a necessity than a luxury.
Since 8 hours of sleep will not be achieved at night, it is crucial to get in daytime sleep whenever possible. This may mean leaving a few dirty dishes in the sink or some dust on the bureau, but the benefits will be well worth the sacrifice. Getting adequate sleep will help you to have more energy for your family and aid in dropping unwanted pounds (see Sleep Yourself Thin).
Conclusion
The most important thing when it comes to losing pregnancy weight is to be patient and realistic. Again, most women will lose about 8-10 pounds during birth, then another 3-4 pounds in the week following. It is then reasonable to lose about 1 pound per week. This means it may take 4-5 months to return to your pre-pregnancy weight. So be patient.
Last, it is important to remember that the weight gained during pregnancy occurred over 9 months and was absolutely necessary to the healthy development of your new baby. Be proud that your body supported and nourished the miracle that is now your baby, and respect your body by returning to a healthy weight in a healthful way.
References
Mayo Clinic Staff. Weight loss after pregnancy: Reclaiming your body. 19 June 2008 Mayoclinic.com. 9 June 2009. http://www.mayoclinic.com/health/weight-loss-after-pregnancy/PR00147
Larson-Meyer DE. Effect of postpartum exercise on mothers and their offspring: a review of the literature. Obes Res. 2002 Aug;10(8):841-853.
Groth SW, David T. New mothers’s views of weight loss and exercise. MCN Am J Matern child Nurs. 2008 Nov-Dec;33(6):364-370.
Baker JL, Gamborg M, Heitmann BL. Breastfeeding reduces postpartum weight retention. Am J Clin Nutr. 2008 Dec;88(6):1543-1551.
Eating for Two When Over/or Under Weight. 2000-2008. AmericanPregnancy.org. 4 Janurary 2009. http://www.americanpregnancy.org/pregnancyhealth/eatingfortwo.html.
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