Welcome to postpartum weight loss.
For some, the pounds fly off the scale. For others, it may take MONTHS to see that number change. Others yet, may see the number on the scale even INCREASE.
Personally, I’ve gone through what I call “postpartum” 3 times now. The first time was when I had a miscarriage and delivered my daughter at 17 weeks pregnant. The second time was after delivering my healthy baby boy. And currently, I am going through “postpartum” after having a miscarriage at 14 weeks. From personal experience, I can say that postpartum weight loss is NOT easy. Mentally or physically.
Postpartum weight loss is a unique journey for every individual. The process can be slow and challenging, requiring patience and self-compassion. Setting realistic goals is crucial to staying motivated and focused on the long-term benefits rather than the short-term frustrations.
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Table of Contents
The Mental Battle of Postpartum Weight Loss
The vast majority of women will have some type of body dysmorphia after having a baby. For those of us who have been pregnant and miscarried or had a stillbirth, it can be even worse. You won’t have your baby to cuddle and show the journey your body has gone through. Working through the mental aspect of your new, postpartum body can be especially difficult during the period when you are not yet healed and cannot begin exercising.
Emotional and psychological challenges are a significant part of postpartum weight loss. Coping with body image changes can be tough, and adopting strategies for maintaining a positive mindset is essential.
The first thing I recommend is to buy new clothes. You will not want to continue wearing your pregnancy clothes, but your pre-pregnancy clothes will not yet fit you again. Buying and wearing new clothes that fit your body will substantially help your confidence and self-love.
When starting your postpartum weight loss journey, set small, achievable goals. Practicing self-care and mindfulness and seeking support from friends, family, or support groups can make a substantial difference.
Eating a Healthy Diet for Postpartum Weight Loss
A balanced diet is crucial in postpartum recovery and weight loss. Key nutrients for postpartum health include lean protein, healthy fats, fiber, vitamins, and minerals. Protein helps in muscle repair and growth, healthy fats are essential for hormone production, fiber aids in digestion, and vitamins and minerals are vital for overall health. One quick way to get all of these nutrients is to create a breakfast smoothie with protein powder, fruits, veggies, and a source of fiber.
If you’re breastfeeding, you likely don’t want to be in a calorie deficit as you will want to keep up your milk supply. It’s recommended to continue consuming 1500-1800 calories per day. Breastfeeding itself will burn between 500-800 calories per day, and you may even start shedding a few pounds before you even try!
Tips for meal planning and preparation include creating quick and healthy meal ideas that are easy to incorporate into your busy schedule. It’s also important to stay hydrated, as proper hydration supports metabolism and overall health. Finding a water bottle that is large enough to meet your hydration goals, but small enough not to be a hassle to carry around is key.
When Can You Start Working Out Postpartum
When you can start working out postpartum largely depends on individual recovery and medical clearance. Generally, most women are advised to wait until their six-week postpartum check-up before resuming exercise, especially if they had a vaginal delivery without complications. However, if you had a C-section or experienced complications during delivery, your doctor might recommend waiting longer.
It’s crucial to get medical clearance from your healthcare provider before beginning any exercise routine. Starting with gentle activities like walking, pelvic floor exercises, and light stretching are often recommended initially. Once you receive the green light from your doctor, you can gradually increase the intensity and duration of your workouts, ensuring you listen to your body and avoid pushing too hard too soon. Remember, every postpartum journey is unique, and it’s essential to prioritize your health and recovery.
What You Can Do During the 6-Week Waiting Period Postpartum
The first six weeks postpartum are an important time for your body to rest and recover. It is also an important time for adjusting to your new life and bonding with your baby. Tune in to your body’s signals, and make sure you know when you are doing too much. Sleep when you can, and ask for help if you need extra rest. If you’re breastfeeding you may feel extra hungry and tired as you are using your energy to feed your baby.
During this time period, you may be able to start some gentle movements to help your body recover. Remember to always get medical clearance from your OB before starting any new routine postpartum.
Walking
Walking is one of the best things you can start doing during this time. It will help with your circulation, and your mental health, and will even help your baby, as they love the outdoors and going for walks.
Pelvic Floor Exercises
Another great thing to do during this recovery period is pelvic floor exercises, such as kegels. You will want to start strengthening your pelvic floor as soon as possible after giving birth to regain strength and control. Do so by laying flat on the floor, and really focusing on contracting and relaxing the muscles that control urine flow. Hold for 10 seconds, and release for 5. Repeat as many times as your body can tolerate.
Deep Breathing
Deep breathing exercises are also great postpartum. They can help you to regain a mind-muscle connection as well as strengthen your core and pelvic floor. Again, lay flat on the floor. Inhale deeply for 10 seconds, allowing your abdomen to expand. Then, slowly exhale for 10 seconds while gently engaging your pelvic floor and drawing your belly button to your spine. Pelvic tilts, heel slides, and side-lying abdominal contractions are also gentle core exercises great for during this period.
Exercises for Postpartum Weight Loss
So your 6 week period has passed and you have clearance from your medical provider to start hitting the gym. When starting to exercise postpartum, it’s important to build a fitness plan that gradually increases in intensity. Incorporate a mix of cardio and strength training to achieve a balanced approach.
Warning: Cardio is great for burning calories and losing weight but may not be good if you have a lot of breast tenderness. Cardio can cause a lot of up-and-down movement with your breasts and can cause a lot of discomfort or soreness. Make sure to get a well-fitted, highly supportive sports bra.
What Exercises to Perform
As previously mentioned, starting slow will help you in the long run. Starting with something such as yoga will allow your body to get used to moving again. Yoga is great for improving strength and mobility.
As you start to build up strength and mobility again, add strength training into your routine. Strength training will help to build your muscles back up after giving birth, as well as help you shed those extra pounds.
When it is time to start incorporating strength training into your routine, you can start with 3 days per week. The other days can be utilized for cardio and more pelvic floor exercises. Start by doing bodyweight workouts. These can include squats, lunges, pushups, and dips.
As your strength continues to improve, you can add lifting weights. A 3-day split could look like this with a day of rest/cardio/pelvic floor exercises in between each weight lifting session:
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Rest/Cardio
Day 3: Legs and Glutes
Day 4: Rets/Cardio
Day 5: Pull (Back and Biceps)
As you continue to progress, you can increase the frequency of your workouts to 4 or 5 days per week.
The Battle of Gaining Weight When You First Start Working Out
Gaining weight when you are eating healthy and working out can happen due to water retention. Continue onwards and the weight will start to shed after a few weeks. It may also occur due to the building of muscle. Understanding initial weight gain due to muscle gain and water retention is crucial. Stay consistent and don’t get discouraged. Track your progress through measurements and non-scale victories.
Conclusion
Postpartum weight loss is a journey that requires patience, self-compassion, and consistency. By focusing on the mental and physical aspects, eating a healthy diet, and gradually reintroducing exercise, you can achieve your postpartum weight loss goals. Remember, this journey is unique to every individual, and it’s important to embrace it fully.
By understanding the challenges and having a clear plan, you can navigate the postpartum weight loss journey with confidence and grace.
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