Not Losing Weight Post Baby
But, for many new moms, it can be frustrating to face extra lingering pounds or deal with clothes that don’t fit right. The latest research details why.
Postpartum weight loss varies for each woman. Getting back into shape isn’t always as simple as eating less and working out more, especially when you’re adjusting to caring for your little one.
“Many women gain a large amount of gestational weight. And after the baby comes, you have less time to exercise, less sleep, and your body is still healing from pregnancy and delivery, ” explains Laura Arndt, a pre- and postnatal expert and the CEO of Matriarc.
Reasons You Can't Lose The Baby Weight
“Many moms don’t feel [that] they have support and time to focus on themselves. They have an infant to take care of, and they put their own health on the back burner. All of these things make it challenging to get into a healthy routine and lose the baby weight.”
“Your body was overloaded while growing your baby, and those things don’t just disappear, ” she continues. “This can cause everything to still be out of whack postpartum for a while. If you are breastfeeding, it can definitely take longer, as well.”
The solution? Patience, and if you need it, professional help. “Don’t compare yourself to anyone else and take baby steps, ” says trainer Jaime McFaden.
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“It is not a race. You just had a child. So give yourself time to get back to where you want your weight to be. And, if after months of being consistent with eating healthy and resting enough, nothing has changed, talk with your doctor to see if hormones need to be adjusted.”
Cutting calories in the hopes of losing baby weight might sound like the right approach. However, it’s actually not ideal, says Cunningham.
Your metabolism isn’t necessarily the same as it was pre-baby, and not eating slows it down. This can lead to not losing baby weight and even extra weight gain down the road.
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“There are many [misnomers] women [believe] will help them lose weight. Eating less does not mean [that] you will automatically lose weight, ” concurs McFaden.
“If you are not eating enough food, your body will store fat. Plan meals ahead [of time] and make sure [that] you are eating enough well-balanced foods, instead of convenient, packaged foods that are usually full of [unhealthy ingredients]. And, if you are breastfeeding, this is not the time to try any diet, because you must be sure [that] you have enough nutrients for both you and baby.”
Dr. David Diaz, a reproductive endocrinologist and fertility expert at MemorialCare Orange Coast Medical Center, notes that women who are breastfeeding experienced an increased metabolic rate, which naturally requires a higher calorie intake.
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But, for those concerned about excessive weight gain during nursing, he says making modest changes in food quantity and quality can help manage calorie intake without jeopardizing infant health. He recommends that new mothers aim to consume around 2, 500 calories per day.
In the meantime, watch portion sizes, read food labels, and stick to real, whole foods. You can also try to avoid high-calorie drinks in favor of water, tea, or coffee.
Even if you’re trying to lose weight, says Arndt, you still need the right balance of calories and nutrients to help your body heal and maintain energy levels.
Weight Loss Before And After Photos
“Make sure [that] you stay hydrated. Dehydration is a big problem with weight loss and most women aren’t getting enough water, ” says McFaden. “Be sure [that] you are drinking at least half your body weight in ounces per day.”
Think of it this way: staying hydrated makes you less likely to overeat. Additionally, it helps your body function properly in terms of gut health, metabolism, energy levels, and even mood regulation.
Trying to drink more through out the day? We like this water bottle. Its small size means it’s easy to throw in a diaper bag and take anywhere.
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“After the overwhelming joy of childbirth has passed, some women may turn their thoughts to reestablishing their fitness level and pre-pregnancy weight, ” says Dr. Diaz.
“After delivery, the family dynamic changes, due to the extra demands placed on parents by the new arrival. The extra duties can exert a physical and emotional stress, making it more tempting to seek comfort food in place of choosing healthful meals.”
Research indicates that lack of sleep leads to an increase in cortisol, which impacts metabolism negatively, and one study found that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain.
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“Lack of sleep causes your energy to be already low, ” says Cunningham. “Try to take a positive outlook on everything new in your life. It may be stressful, but try to enjoy it. Take breaks and rest. You have to take care of you, too.”
“Being exhausted during motherhood can make losing weight seem frustrating, ” says McFaden. “But, if you start slow, and create a plan, you will lose weight over time.”
Arndt says that many women return to high-impact exercise too quickly after having a baby, rather than focusing on low-intensity workouts for the first several months.
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But, doing too much too soon can lead to complications like diastasis recti, pelvic issues, or simply overexertion. Be sure to get cleared by your doctor before starting a postpartum exercise routine, and, on the whole, plan to give yourself at least six to eight weeks of rest and recovery first.
“Recognize [that] your body has changed, a lot, ” says Cunningham. “Don’t rush—the weight will come off. Slowly ease into exercise again, and eat healthy foods. Find someone qualified to help you get back into fitness postpartum to make sure [that] you don’t do anything you might regret down the road.”
McFaden agrees, acknowledging that losing baby weight may seem impossible, but it is totally doable. She also suggests hiring a postnatal trainer to create a holistic plan tailored to your individual needs.
Post Baby Weight Loss
“Low-impact cardiovascular exercise, [as well as] pelvic floor and core work can help heal your body from pregnancy and delivery, ” says Arndt.
“Make sure [that] you get as much sleep as you can, focus on the right exercises, and eat nutrient-dense snacks and meals regularly. If you find yourself gaining weight or lacking energy/appetite postpartum, speak to your doctor.”
Welcome to the guidebook to your healthiest life. delivers the highest quality fitness and health information from personal trainers and industry experts. Subscribe now for a weekly dose of inspiration and education.If you’ve been finding it hard to lose your baby weight, you’re not alone. Each week Sam and his crew receive hundreds of questions from mums with newborns and infants, asking how to get back to their pre-baby weight. So many mums tell us they didn’t expect it to be so hard because ‘everyone’ said the baby weight would just fall off during breastfeeding and their tummy would ‘snap back’ naturally.
Losing Weight After Pregnancy
If you’re struggling to get back to your pre-baby weight. It’s also fairly normal if you’re still wearing your maternity clothes several months after having your baby. The good news is that it’s never too late to make small, healthy changes to encourage your postnatal body to let that old baby weight go – your body just needs a gentle little nudge in the right direction.
Lots of mums worry that there might be something wrong with them if they can’t fit into their pre-baby clothes as soon as they’ve given birth – especially because all those yummy mummies on Instagram seem to ‘snap back’ so easily! The truth is that not everyone loses all their baby weight straight away.
We know it’s not always easy, but losing baby weight CAN be simple. From postnatal exercise to healthy eating, the best way to strengthen and flatten your post-baby tummy muscles, right through to free lose baby weight recipes and, of course, the number #1 way to ditch that extra baby weight once and for all, Sam Wood and 28’s resident postnatal physio, Chloe Lorback share their top tips to get you back on the road to feeling like your old self again.
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Everyone knows sleep plays an important role in losing weight, but we also know that sleep is often compromised when you have a young baby! If you find you are making nutritious food choices, you’ve cut out unhealthy snacks and you’re getting regular exercise, but you’re still not losing your extra baby weight, it might be time to look carefully at the quality of your sleep.
If your baby is still waking several times a night, it might be time to chat with the maternal child health nurse to help you with some sleep strategies.
Every baby is different, so don’t panic if your baby isn’t sleeping through the night but it seems like everyone else’s baby is. My cheeky boys woke once or twice a night for the first 9 months of their lives. Just when I was at my wit’s end, they suddenly slept through. Those extra hours of uninterrupted sleep each night made all the difference to my energy, and that’s when I noticed the last few kilos dropped
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