A lot of women struggle with weight loss after having a baby. It can be difficult to lose the extra pounds while caring for your new infant and adjusting to life as a parent.
The post is about why it’s so hard to lose weight after having a baby, How soon after delivery should women attempt weight loss? and what you can do about it, and how to get started.
Why is it so hard to lose weight after having a baby?
One of the biggest reasons why it may be hard to lose weight after having a baby is that your hormones are out of whack.
This can make it difficult for you to shed extra pounds quickly and safely. Your hormones are responsible for more than just your mood; they also regulate your metabolic rate, appetite, and energy levels.
After having a baby, your hormone levels are all over the place. Your estrogen and progesterone levels drop suddenly after delivery (especially if you had an emergency C-section), which can cause weight gain by slowing down your metabolism.
At the same time, cortisol (the stress hormone) rises to help your body deal with all of the changes it’s going through after childbirth. High cortisol levels can make you feel hungry and tired — both of which lead to overeating and weight gain.
Post-pregnancy, your body is less efficient at storing fat, and more prone to depositing extra weight in your midsection, hips, thighs, and breasts (known as abdominal or “visceral” fat). The good news is that visceral fat tends to disappear more quickly after you have your baby.
Women’s bodies are also affected by the physical effects of pregnancy, which can make it difficult to get back into shape right away. Your weight may not return to its pre-pregnancy state for several weeks or months, and it may even fluctuate as much as 10 pounds before stabilizing.
In the meantime, it’s also normal for your uterus to remain enlarged after childbirth, which can make it difficult to comfortably exercise or fit into regular clothes. The good news is that you’ll likely lose those last few pounds several weeks after delivery and should return to your pre-pregnancy weight by the end of your first year.
What’s the best way to start losing?
According to Julie Revelant, a registered dietitian nutritionist and certified diabetes educator at Mercy Medical Center in Baltimore, Maryland, The best thing that you can do when it comes to weight loss is to do it slowly.
She also suggests starting from small steps. It may sound simple, but getting 10,000 steps a day is an attainable goal even if you have a new baby and other family responsibilities. Also, Set achievable goals so that you can be successful early on and maintain motivation to keep going.
Doing too much too soon can result in burnout and failure.
You should also take time to get medical clearance from your doctor before you begin any exercise program.
In order to assist you in getting started, I have broken down the steps below:
1. Appreciate yourself and your body for what it has been through – This is a good time to think about all the things that your body went through to bring your baby into the world. Consider hiring a professional photographer to do an artistic photoshoot of you and your child, this is a great way for you to capture yourself at this special time in your life.
2. Discover what activity YOU enjoy – Even if it’s simple things like doing yard work or going for a walk, do the things that you ENJOY. The more you enjoy an activity, the better your chances are at sticking with it.
3. Commit to moving every day (20 minutes minimum) – Just like brushing your teeth every day, remember to commit to moving every day! It can be something as simple as walking around doing chores or making time for a daily walk/jog.
4. Stay hydrated – Make sure you are drinking enough water! You should drink half your body weight in ounces of water every day. For example, if you weigh 200 lbs, you should be drinking 100 oz of water each day (just an example).
5. Set achievable goals – It’s important to set achievable goals. Start with one goal at a time and work towards meeting that goal. If you try to do too many things at once, it will be overwhelming and lead to failure.
6. Track your progress – Keep track of your steps so you can stay on track! There are lots of apps/devices available where you can keep track of your steps. Keep track of your weight, water intake, and how you are feeling physically and mentally after completing these simple steps!
7. Remember why you are starting this journey – It’s important to remember WHY you are starting this journey. You have a beautiful new baby who is being so well taken care of by you. What an incredible gift you are giving your baby!
8. Don’t beat yourself up if you mess up – It’s important to remember that we’re not perfect and it is okay if you mess up along the way. Just keep going and stay motivated towards achieving your goals!
9. Celebrate each success, no matter how small – You may think success is losing 5 lbs or walking 10,000 steps a day, but it’s important to celebrate even the smallest of successes. It can be something as simple as walking around your block or being able to fit into your favorite pair of jeans!
10. Spread the word – TELL SOMEONE YOUR GOALS! You have to tell people what you plan on achieving. You are sharing your goals to keep yourself accountable. Not only that, but you will eventually start seeing results and might feel the need to share them with someone!
There you have it… some easy steps to help kick off your weight loss journey while taking care of a baby! I hope this helps get you started on your journey towards a happier, healthier you.
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