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Weight gain is essential during pregnancy. Once the baby is born, it will take some time – possibly a year or more – to return to your pre-pregnancy weight.
Having a baby changes everything – including weight loss. After birth it is different than during other periods, especially if you are breastfeeding your baby.
When you are ready to lose weight baby, how can you do it in a healthy way while taking care of yourself and your young child? Here is advice from Elizabeth Ward, MS, RD, expert on pregnancy, breastfeeding and child nutrition, and author of Expect the best.
How much weight is it permissible to gain during pregnancy?
It takes a lot of calories and good nutrition to support growth and the development of new life, so it is very important to eat healthy when you are pregnant. But you should also be careful not to gain too much or too little weight.
Most doctors base their recommendations on weight gain on the mother’s weight before pregnancy. Women with a normal BMI (body mass index) should gain between 25 and 35 pounds and up to 45 for twins. Overweight women can safely gain between 15 and 25 pounds, but they should no use pregnancy as time for diet or weight loss before pregnancy.
Consult your doctor to determine if it is safe to get less or more than the recommended range. Pregnancy is a very personal journey and the most important thing is to take care of yourself, eat a healthy diet and make sure you take your prenatal vitamins to make sure you get all the nutrients you need for yourself and your baby.
Does being overweight lead to an older baby?
This is a myth. Gaining too much weight does not necessarily lead to an older baby. Just because you eat for two doesn’t mean you have to eat twice as much. Rising more than 25-35 pounds for a single birth only makes it harder to lose after the baby is born.
How long does it take to lose weight baby?
Forget about dieting for at least 6 weeks after birth and focus on healthy eating. Most women are sleep deprived, tired and lack the energy to exercise, prepare healthy meals and do whatever it takes to lose weight during this stressful period.
Losing weight on a baby can take more than a year. Ideally, you should lose weight gradually, aiming for 1-2 pounds a week.
Celebrities seem to lose baby weight quickly. What’s wrong with that?
I’m not sure how to lose weight so fast and it may not be the safest way. Most likely, the financial resources of celebrities allow them to hire help with the baby and personal trainers to get them back in shape quickly, because looking good is their job.
Limiting calories and switching to a fast diet … will not help. Good nutrition is essential, as are sleep and physical activity – but these problems are harder to control than dieting when you have a newborn. A healthy diet can help you overcome some of the fatigue associated with caring for a newborn.
Maintaining a low calorie diet can help you lose weight fast, but it can lead to loss of lean muscle tissue and reduce your energy levels. Losing muscle mass reduces your calorie needs and can make losing weight even harder. New mothers need diets that give them energy to cope with the needs of the newborn and all other children at home.
And if you are a breastfeeding mother, you can not limit calories – otherwise it will affect the quality of breast milk.
What is the best diet plan for your baby to lose weight if you are not breastfeeding?
Calories are counted throughout pregnancy until the fourth trimester (or 3 months after birth) because your body needs good nutrition for the baby’s growth. Six weeks after the baby is born, you can start limiting a few hundred calories a day. Consult [the U.S. Department of Agriculture’s myplate.gov website] to determine the right number of calories for you and shave up to 500 calories, making sure you get a minimum of 1600 calories a day. Keep in mind: When cutting calories, it’s important to make sure every calorie counts by eating a nutrient-rich diet.
You need a balanced diet at least 3-4 times a day for your endurance and energy. Stock up on your kitchen with healthy foods so that junk food, sweet temptations and trigger foods don’t ruin your healthy diet. Reduce extra fats and oils where calories can increase. Eat fruits, vegetables, lean protein and high-fiber foods that will help you get full without satiety. Drink plenty of water and nutritious drinks.
What is the best diet plan for your baby to lose weight if you are breastfeeding?
Breastfeeding mothers should not go on a weight loss diet because they need a lot of calories to lactate and provide the only source of nutrition for their babies. Even if you are not losing weight as fast as if you are not breastfeeding, calm down, knowing that you are doing the best thing for your baby. Breast milk [gives]your baby everything he needs for growth and development in the first few months of life.
Good nutrition is a must. Your diet affects quality of breast milk while quantity based on how much you breastfeed.
Does Breastfeeding Promote Weight Loss?
Breastfeeding should not be used as a weight loss method, because you could actually gain weight while breastfeeding if you do not pay much attention to your diet. The myth is that breastfeeding burns a lot of calories to produce milk. You will burn some accumulated body fat, but your body protects a little fat for breastfeeding. Many women do not lose all of their baby’s weight until they have stopped breastfeeding completely.
Do you recommend exercises to help your baby lose weight?
When it comes to exercise, think “slowly and gradually” to return to pre-pregnancy fitness levels. Physical activity is a huge component of safe and healthy weight loss, and most mothers can return to exercise within weeks of a normal vaginal birth. Cesarean delivery requires extra rest and wound healing before regular physical activity. Consult your doctor before starting any exercise program.
By 6 weeks, most mothers are ready to walk. Taking your baby for two 15-minute walks each day and gradually increasing your activity level is a great way to increase your endurance and burn calories. If walking doesn’t work, use your baby’s sleep time to include a video, or sign up for a fitness program designed for mothers and babies.
Does lack of sleep affect weight loss?
Studies show that at 6 months after birth, mothers who slept less than six hours a night had more difficulty losing weight than mothers who slept more than 6 hours. There are many adjustments when you bring a baby home and even more if there are other little people who need you.
Rest is important so that you can focus on healthy eating and find time to be physically active. Do your best to get enough sleep. And try not to be a superwoman until you regain your energy, because weight control takes a lot of energy.
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