Losing the Baby Weight

During Pregnancy Gaining Weight is essential, but after giving birth most moms’ main goal becomes losing that extra weight. But losing weight after pregnancy is not the same as before, especially if you are also breastfeeding.

How long should it take to lose the baby weight?

First you should focus on eating healthy and forget about losing weight for about six weeks after giving birth.
Most women are tired, sleep-deprived, and do not have the energy to workout, organize healthy meals, and do whatever it takes to lose the weight during this stressful time.
Losing the baby weight can take up to a year. Preferably, you should lose weight gradually, aiming for 1-2 kg per week.

What’s wrong with getting in shape right away like the celebrities?

Looking good is celebrities’ business so they will do whatever it takes to lose weight quickly and their financial resources enable them to hire baby sitters and personal trainers which can help them go back into shape quickly. But we are still not sure how they are losing weight so quickly, it might not be in a safe way.
Going on a crash Diet and Calorie restriction in order to lose weight is not going to help. Good nutrition, sleep and physical activity are essential but it can be hard to control your sleep and physical activity when you have a newborn. Following a healthy diet might help you overcome the fatigue related with your newborn care.
One of the consequences of following a low-calorie diet is that it can lead to the loss of lean muscle tissue and decrease in your energy level. Losing muscle can lead to decrease in your calorie needs which can make it harder for you to lose weight. New moms require a diet that gives them energy to deal with her newborn demands.
In addition, if you are breastfeeding, you can’t restrict calories because it will have an effect on the quality of your breast milk.

What is the best diet plan for losing the baby weight if you are not breastfeeding?

Calories count throughout pregnancy until 3 months after giving birth, because your body needs good nutrition for the growth of the baby. Six weeks after your baby is born, you can start dieting and decreasing your daily calorie intake by 500 calories but make sure that you are getting at least 1600 calories per day. Keep in mind: When you decrease calories, make sure you are having a nutrient-rich diet.
In addition, you should have balanced meals at least 3-4 times a day for your energy. Fill your kitchen with healthy foods so sweet temptations and junk food won’t ruin your healthy diet. Snack on vegetables, fruits, high-fiber foods and lean protein that will fill you up without filling you out. Drink lots of water and be careful of alcoholic beverages which are very high in calories.

Is exercising good to lose the baby weight?

Physical activity is a safe and healthy way to lose the baby weight. But you have to take it slowly and gradually to go back to your pre pregnancy fitness level. Most moms can go back to exercising within few weeks after normal vaginal delivery. In case of C-section deliveries additional rest is required.
After six weeks, you can start taking your baby to two 15 minutes walks each day and step by step increasing your activity level to help you burn calories. You can also sign up to a fitness program planned for mothers and their babies.

Does lack of sleep affect weight loss?

Studies explain that after six months of giving birth, mothers who slept less than six hours per night had more trouble losing weight than mothers who slept more than six hours.Getting rest is very important for mothers so they can be able to focus on eating healthy and exercising.. Moms should do their best to get enough sleep and energy, because weight control takes a lot of energy.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon