Healthy Weight Loss After Pregnancy – A Guide

Achieving healthy and normal weight loss after birth, while dealing with the changes that go hand in hand with a newborn, can be difficult. This is coupled with all the stresses and sleepless nights a baby brings to the table. But, there are ways healthy postpartum weight loss can be achieved, safely and effectively. Here’s a guide to weight loss after pregnancy.

Why do you gain weight during pregnancy?

While it varies widely, most pregnant people gain between 10kg and 12.5kg (22lb to 26lb), putting on most of the weight after week 20¹. This is due to a number of reasons, including:

• Your baby growing
• You’re eating more
• Your body storing fat, ready to make breast milk

Why is losing weight after a baby difficult?

Your body goes through a number of changes during pregnancy and when the child is born. This can be tough to deal with, especially when adjusting to a lack of sleep and energy and having less time to exercise.

Some of the main reasons that healthy postpartum weight loss can be tough include:

1. Your body has gained gestational weight (to accommodate the fetus). This doesn’t just ‘drop off’ when the baby arrives
2. Dehydration
3. It’s easy to eat the ‘wrong’ food, or not enough of it. Remember, simply eating less doesn’t mean you’ll lose weight, a healthy diet is essential!
4. Lack of sleep
5. Stress
6. Your body isn’t ready yet (e.g. for working out)²

It’s important to remember that your body is still healing, but that feeling uncomfortable in your own skin doesn’t have to last. Losing weight can be done, although postpartum weight loss isn’t always as simple as eating less and exercising more.

How to lose weight after pregnancy

It’s important to remember that ‘weight loss’ shouldn’t be the main goal when dealing with all the stresses that a newborn brings, rather, living healthily should be. Take care of your mind and body, fuelling it with good nutrition, and weight loss should follow.

1. Take it slow

You shouldn’t rush into anything after just having a baby, take this one step at a time. Perhaps start by making healthy choices that make sense, such as:

• Eating a healthy breakfast
• Eating at least 5 portions of fruit and veg every day
• Cutting back on sugary and fatty foods³

2. Set achievable goals

Think realistically – or you’ll demotivate yourself before you’ve properly started. Celebrities and certain magazines may have you believe the baby weight ‘drops off’ and you should lose it as quickly as possible, but that’s not always the case, and certainly not the healthiest option.

The safe, sustainable rate of weight loss (weekly) is between 0.5kg and 1kg. That’s between around 1lb and 2lb⁴ a week. However, combine this with juggling the multiple responsibilities of a newborn, and it’s normal for this to be a little slower. Setting anything unrealistic will make you less likely to succeed.

3. Count calories

Counting calories is a useful weight loss tool for many, as it helps make you more aware of exactly how much you’re putting in your body. While it’s not for everyone, and keeping a food diary isn’t always realistic when you have a new baby, monitoring your food intake can help you identify any problems in your eating habits that may be causing you to gain weight. Many have found calorie counting helps them make healthier choices.

4. Keep an eye on portions

Exercise portion control as much as possible. Some tips include:

• Using smaller plates
• Drinking water before meals
• Eating slowly
• Avoiding eating straight from the packet/container
• Following serving suggestions
• Using your hand as a serving guide (e.g. palm = size of protein for women)⁵

Remember, you’re not ‘eating for two’ anymore! Eating more calories than your body needs will cause you to gain weight.

5. Load up the vegetables

You can’t really go wrong when it comes to vegetables, so don’t be afraid to fill your plate. In fact, aim for around half your plate to be filled with vegetables, whatever your favourites are. Some portion examples include:

• 3 heaped tablespoons of pulses or beans
• 7 cherry tomatoes
• 3 heaped tablespoons of carrots/peas/sweetcorn
• 2 broccoli spears⁶

6. Eat healthy proteins

Protein is the number one most important macronutrient when it comes to the best diet for postpartum weight loss. This is for a number of reasons, including:

• Boosts metabolism
• Suppresses appetite
• Cuts cravings
• Prevents muscle loss⁷

Good sources include turkey, chicken, fish, tofu, chickpeas and edamame.

7. Don’t be too hard on yourself

You’ve just had a baby – so cut yourself some slack. This is a daunting role that requires a lot of work, without a lot of sleep. The key is to make small changes that will eventually become a healthy habit. Don’t beat yourself up for not shedding the pounds immediately!

In fact, crash diets can have adverse health effects and therefore should be avoided. These are diets geared to dramatically reducing the number of calories you consume⁸. Issues that can arise include:

• Weakened immune system
• Dehydration
• Dizziness
• Irregular bowel movements
• Fatigue
• Irritability
• Headaches
• Hair thinning⁹

8. Breastfeed (if you can)

Breastfeeding burns about 600 to 800 calories each day¹⁰, therefore it can support postpartum weight loss, while providing other benefits for both mother and baby. Of course, it’s not possible for everyone, and it’s often not enough for weight loss on its own. However, it can assist your long-term weight loss goals.

9. Drink more water

Hydration can be absolutely key to weight loss, for a number of reasons, including:

• Helps you feel fuller for longer
• Flushes out toxins
• Keeps you regular
• Speeds up metabolism

It can be hard to switch your habits and make water a priority, so start small. Swap at least one fizzy drink for water every day. Plus, ensure water is the first thing you drink.

10. Be more active

Finding time for the gym, or for a full workout, when nursing a newborn can be extremely difficult. But, you don’t have to carry out an organised sport to burn calories. The key is to simply move more. Try increasing your NEAT (non-exercise activity thermogenesis), which is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. This includes walking to work, typing, performing yard work, gardening and fidgeting¹¹.

You could, for example, try going to at least one walk every single day.

11. Avoid alcohol

Alcohol can provide a lot of calories but very little nutrition, and derail weight loss attempts. Other reasons for this include:

• Your body uses it as its primary source of energy (i.e. before carbs or fat)
• Can damage liver
• Can contribute to excess belly fat
• Can lead to poor decision-making when it comes to food
• Can negatively affect sleep¹²

So, while you may have had 9 months without it, avoid it if you can. If you are in the mood to celebrate with a drink, go for something lower-calorie, such as a gin and slimline tonic, over something like beer.

12. Cut back on refined carbs

Refined carbs have been linked to weight gain in some individuals, largely because they cause major swings in blood sugar levels, which can contribute to overeating. Essentially, blood sugar levels drop about an hour or two after eating a meal high in refined carbs, promoting hunger and stimulating parts of the brain associated with cravings¹³.

Examples of refined carbs include white bread and pasta. Instead of these, opt for foods that give you energy while keeping you fuller for longer. This includes potatoes and bananas, to name just two.

13. Reduce sugar intake

Thanks to the sleepless nights a new baby can bring, craving high-sugar foods is completely normal. However, consuming excess sugar has been linked to weight gain, partly because it can disrupt the body’s hunger regulating hormone leptin, causing you to eat more¹⁴.

High-sugar diets have also been linked to an increased risk of diabetes, tooth cavities and even heart disease. So, cutting back can be a good idea for overall health.

14. Build a support network

If you’re struggling, reach out and speak to others for help. This can be friends, families, or other new parents. Having a support bubble can relieve stress and make you more likely to achieve your goals. Don’t suffer in silence – never be afraid to speak up!

15. Bring healthy snacks with you

Make healthy eating the easiest option and you’re more likely to stick to it. Carry healthy snacks with you when you’re out and about to avoid you buying high-sugar, high-fat convenience foods. If you have the time, meal prepping in advance can also help ensure you eat as healthily as possible.

16. Eat more fibre

Soluble fibre has a number of benefits, including:

• Increasing fullness
• Reducing appetite
• Fighting inflammation
• Feeding friendly gut bacteria¹⁵

Good sources include: whole grains, fruits, vegetables, nuts and seeds, and potatoes with the skin on. Try to add more of these to your diet and reap the benefits!

17. Get enough sleep

You might scoff at the thought of getting enough sleep with a newborn. However, lack of sleep has been linked to weight gain. This is because sleeping too little can lead you to overeat, reduce impulse control (meaning you make poorer decisions when it comes to food)¹⁶, increase stress levels and generally have an adverse effect on overall health.

If you’re struggling to drift off, did you know food can help you sleep at night? Milk, plain yoghurt, turkey, and raw honey are all good examples.

18. Be more mindful

Many of us are guilty of rushing around too much and living at a fast pace, particularly those of us with children. However, this can cause weight gain in some individuals. Instead, try to be more mindful when it comes to food.

This means paying attention to hunger and fullness cues, sitting down to eat with no distractions, and eating more slowly.

19. Make yourself the priority

Remember, it’s not all about the baby, you deserve love and attention too! You can’t adequately care for someone else if you can’t for yourself. Ensuring you’re fuelling your body properly, have good nutrition and are managing stress levels as best as possible. Looking after both physical and mental health at all times is key!

Healthy postpartum weight loss – Put yourself first

While a new baby brings with it a wave of new responsibilities, but you don’t need to neglect your own health because of this. Rather than focusing on weight loss after pregnancy, prioritise creating healthy habits, and the weight loss will follow. Don’t take anything to the extreme in an attempt to drop the pounds quicker, you need to ensure you’re looking after yourself properly!