How to Manage Your Expectations for Losing the Baby Weight
With a new baby at home, worrying about losing baby weight should not be a concern at the top of your list. However, you may be wondering when you might feel (and look) like yourself again.
According to the American Pregnancy Association, on average, a woman should gain 25 to 35 pounds during pregnancy. When considering your time frame for losing the baby weight, keep in mind that it took you nine months to grow an entire human being! In general, losing the baby weight could take anywhere from 10 weeks to a year, depending upon your pre-pregnancy weight. And women who were overweight before pregnancy may encounter a longer time frame to returning to their pre-pregnancy weight.
Set Realistic Goals
Weight loss should be slow and steady. Women that lose 1-2 pounds per week typically are more successful at keeping the weight off. Considering most moms lose 7 to 8 pounds after the baby is delivered, plan a realistic goal to lose the rest. For example, if you decide to shed 20 pounds, set up a 10-week plan to lose 2 pounds per week.
While it’s crucial to lose baby weight, ideally within 6 to 12 months to prevent further issues with obesity, new moms must mindful of what their body can handle. Returning to pre-pregnancy vigorous workouts too soon could be harmful to your body. Instead, opt for a gradual increase of exercise activity, giving your body the proper time to heal.
To reach your goal weight, consider the following tactics:
- Exercise: Instead of heading back the gym or fitness classes right away, start with brisk stroller walks. In addition to the benefits of fresh air and sunlight, brisk walks will get your blood pumping. Aim for at least 150 minutes per week (about 20-25 minutes per day). When possible, add in short yoga or stretching videos/apps to help your muscles adapt to the new routine. Try to include 10 to 15 minutes of stretching per day, switching up targeted muscle groups throughout the week.
- Eat healthy foods: Rather than crash dieting, which can increase stress, consider eating more whole foods (eggs, veggies, fruits, meat, whole grains, etc.). While new babies will leave you with little time to cook and prepare healthy meals, it’s imperative to pass on ready-made and processed foods. As opposed to snacking on convenience foods, set aside time to meal prep while the baby is sleeping or with a loved one. Cut up fruits, roast meat/veggies, and pre-cook eggs for fast snacks on the go. Stocking your fridge and pantry with healthy meals with make the choice easier.
- Hydrate: Drink plenty of water to prevent dehydration, keep your metabolism moving, and help your stomach to feel full. A good rule of thumb is to aim for 64 ounces (8 glasses of 8 ounces each) of water per day.
- Sleep: Yes, sleep. While a full nights rest may seem difficult during the first few months, follow the old rule to sleep when the baby sleeps. Try to reach a combination of naps and night sleep to achieve seven hours. Once your baby is sleeping through the night, it will be much easier to achieve a good night’s rest.
Overall, enjoy your newborn and move around when you can. Your body and baby will thank you!
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