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- 14 min
- 4.9M
- Joanna Soh Official
- Overview
- What is ‘baby weight?’
- Tips to help lose baby weight
- The bottom line
It’s important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
If there’s anything we know, it’s that achieving a healthy weight post-baby can be a struggle. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. It’s a lot.
Here’s some background on what “baby weight” is, why it happens during pregnancy, and why it won’t be needed after baby makes their appearance in the world.
The Centers for Disease Control and Prevention (CDC) recommends that women within a healthy weight range who are carrying one baby gain 25 to 35 pounds (11.5 to 16 kg) during pregnancy.
Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different. Check out the interactive calculators at the Institute of Medicine/National Academies to determine your individual recommended weight gain.
Your healthcare providers may also have a different recommendation based on your own needs.
According to research published in the American Journal of Obstetrics & Gynecology, pregnancy weight gain consists of:
•the baby
1. Keep your goals realistic
Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time. In one 2015 study, 75 percent of women were heavier 1 year after giving birth than they had been before pregnancy. Of these women, 47 percent were at least 10 pounds heavier at the 1-year mark, and 25 percent had kept on 20 more pounds. Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 10 pounds (4.5 kg). If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy. Of course, with a good eating plan and exercise, you should be able to achieve any healthy level of weight loss that your doctor gives the thumbs up.
2. Don’t crash diet
Crash diets are very low calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible. After delivering a baby, your body needs good nutrition to heal and recover. In addition, if you are breastfeeding, you require more calories than normal, according to the CDC. A low calorie diet is likely to be lacking in important nutrients and will probably leave you feeling tired. This is the opposite of what you need when taking care of a newborn, and when you’re likely sleep-deprived. Assuming your weight is currently stable, decreasing your calorie intake by about 500 calories per day will stimulate safe weight loss of about 1.1 pounds (0.5 kg) per week. This amount of weight loss is considered safe for breastfeeding women, according to the Academy of Nutrition and Dietetics. For example, a woman eating 2,000 calories per day could eat 300 fewer calories and burn an extra 200 calories through exercise, making a reduction of 500 calories in total.
3. Breastfeed if you can
The World Health Organization (WHO), the American Academy of Pediatrics (AAP), and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life (or much longer) has many benefits for both you and your baby: •Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the WHO. •Supports the baby’s immune system: Breast milk also contains important antibodies that help your baby fight viruses and bacteria. •Lowers the risk of disease in infants: Breastfed infants have a lower risk of asthma, obesity, type 1 diabetes, respiratory disease, ear infections, sudden infant death syndrome (SIDS), and gastrointestinal infections. •Reduces the mother’s risk of disease: People who breastfeed have lower risks of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer. Additionally, research has shown that breastfeeding can support your postpartum weight loss. However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.
Carrying some extra weight after pregnancy is very common and nothing to get down on yourself about. Your body did an amazing thing.
But getting back into a healthy weight range is beneficial for your health and any future pregnancies so it’s definitely worth working at.
Being healthy will allow you to enjoy time with your baby and get the most out of being a new parent.
The best and most achievable way to lose weight is through a healthy diet, breastfeeding, and exercise. Talk to your healthcare team for tips, advice, and support.
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Think oatmeal, whole wheat bread or pasta, brown rice or quinoa. Lean protein. Low-mercury fish and shellfish, poultry, lean red meat, eggs, tofu and beans or legumes are all good choices. Low-fat dairy. Try plain yogurt, milk, cheese or cottage cheese. Healthy fats. Think nuts, seeds, avocado or olive oil.
