The Ultimate Weight Loss Guide For New Mums

Weight loss after childbirth is a major concern for a lot of new mums. Often, so many new mums go into depression because of weight gained during pregnancy. They try different yo-yo diets in a bid to lose weight gained during pregnancy.

It’s really frustrating when you can’t fit into your old clothes months after child birth. I totally understand that feeling that is why I’ve put together the ultimate weight loss guide for new mums.

I had the same experience after childbirth, I was 20kg overweight, couldn’t fit into my old clothes for almost a year. My stomach was big and even after childbirth, my stomach felt like I was still 5 months pregnant. I didn’t like the way clothes fit on my body especially gowns.

Also, I was always losing strength as well, I knew I needed to do something about my weight gain as quickly as possible. Aside from looking good, there are also a couple of health issues linked to being overweight.

Some health-related problems linking to being overweight include:

• high blood pressure.
• heart disease.
• stroke.
• type 2 diabetes.
• some types of cancer.
• osteoarthritis.
• back pain.

So, if you want to lose that postpartum fat, gain your confidence then this guide is for you, it will help new mums snap back to their pre-pregnancy shape and teach them all they need to do to achieve it within the shortest possible time.

Le’ts dive straight in without further ado.

Table of Content

• Reasons for weight gain after pregnancy

• causes postpartum weight loss plateau

• average time to lose baby weight/postpartum weight loss timeline

• 5 stages of losing baby weight

• how to lose baby weight without exercise

5 Reasons You Are Not Losing Weight After Childbirth And Recommendations

I know you’ve heard the saying that “Nine months on, nine months off”

I know the frustration a lot of new mums face with the extra kilos and the nightmare of clothes that don’t fit well.

Postpartum weight loss varies from person to person. It is also not as simple as eating less and exercising more especially with the extra burden of caring for a little one.

Here are some reasons why you are not losing weight after child birth:

1. You’re stressed and exhausted

After delivery, the family behaviour pattern changes, due to the extra demands placed on parents by the newborn. The extra duties can put a lot of physical and emotional stress on mothers, making it more tempting to look for food as comfort in place of choosing healthier meals.”

Lack of sleep and stress are two common problems during the postpartum period, it’s only normal to struggle with weight maintenance during this period

From research, lack of sleep leads to an increase in cortisol, which impacts metabolism negatively, also a study found that women who sleep five hours or fewer per night are 32 per cent more likely to experience major weight gain.

Lack of sleep can lead to low energy. Always wear a positive outlook, take a break and rest. You need to take care of you first.

Motherhood can be very exhausting which makes weight loss seem frustrating , just take your time, start slow, create a plan and surely those kilos will melt away. lol

2. You’re dehydrated

Staying hydrated makes you less likely to overeat. In addition, it helps your body function properly in terms of gut health, metabolism, increases energy levels, and even good for mood regulation. Drinking water helps you burn off fat rather than storing it within the body.

Make sure you stay hydrated, most new mums don’t get enough water. Dehydrated is a big problem during weight loss. Always drink half your body size in litres per day.

3. You’re choosing the wrong food type- or not eating enough

Eating less will not automatically make you lose weight, it could even lead to fat accumulation because your metabolism slows down, your body is not necessarily the same as it was pre-baby.

 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.

Women who are breastfeeding experience an increased metabolic rate, which naturally requires a higher calorie intake. Your body can burn fat by eating enough fat to burn fat. New mothers should aim to consume around 2,500 calories per day. Watch portion sizes, read food labels, and stick to real, whole foods, avoid high-calorie drinks.

Even if you’re trying to lose weight, you still need the right balance of calories and nutrients to help your body heal and maintain energy levels.

4. Your body is healing

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.

Also know that it takes time for your body to recalibrate as a whole, due to hormone fluctuation. Besides, your body was overloaded while growing your baby, and those things don’t just disappear. 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.

Be patience, don’t compare yourself to anyone else and take baby steps. 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, then it’s advisable to get professional help, visit a doctor.

5. Wrong postpartum workout

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. Focus on low-intensity workouts for the first several months rather than high-impact exercise.

Low-impact cardiovascular exercise, as well as pelvic floor and core work, can help heal your body from pregnancy and delivery.

Don’t rush—the weight will come off. Slowly ease into exercise and eat healthy foods. Just make sure you get as much sleep as you can, focus on the right exercises, and eat nutrient-dense snacks and meals regularly.

Causes of Postpartum Weight loss Plateau And How To Get Past It.

Typically, most weight loss plateaus occur because your metabolism naturally slows down, in turn, burning fewer calories as you begin to lose fat!

This then leads to you needing to either reevaluate and decrease your caloric intake based on your CURRENT WEIGHT or increase your exercise to burn more calories.

If you’re not sure how many calories you should be consuming to lose weight, you can try using a calorie calculator.

For many postpartum moms — hitting the postpartum weight loss plateau is probably all too common.

Some moms lose all the weight without effort, others may have started a new diet to shed off the baby weight and then some are on the struggle bus unable to lose a single kilo.

I do have a lot of experience as a new mom on my own weight-loss journey that I’d love to share with you!

If you stick around to the end of the post, I will gladly provide some of my all-time favourite and reliable resources to help you get back on track to lose the baby weight so you can feel confident in your own skin again!

Please, one thing to keep in mind, especially if you’re a breastfeeding mom, is that you shouldn’t be so obsessed with losing weight that you’re cutting your calories to a point where it’s affecting your breastmilk supply.

At the end of the day, our bodies need nutrients and energy — even more so as we breastfeed our babies. It gets those nutrients through our food consumption.

Average Time To Lose Baby Weight / Postpartum Weight loss Timeline

Wondering how much weight you can expect to lose right after labour and delivery?

While many of us wish we could magically lose all those extra pregnancy pounds the moment baby finally arrives, the fact is no one — not even celebs! — snaps right back to her pre-baby body so quickly.

However, depending on the size of your newborn, which is usually between 3.5 and 4.0 kilos, and the precise weight of your amniotic fluid and placenta, which you deliver at birth, most pregnant women can lose up to 6 kilos during delivery. Considering that women of average weight should gain between 10 and 15 kilos in pregnancy, that’s a healthy start!

So where do the rest of those pounds come from? Your breast tissue, blood supply, fat stores and enlarged uterus. In fact, giving birth might not shrink your baby belly very much at all — at least for the first six weeks, until your uterus shrinks back to around its pre-pregnancy size.

There are lots of things you can do to get into shape again. But it’s really important to give yourself a break: Your body just birthed another being. Things moved around, stretched and grew to make that happen. Don’t focus on “getting your body back” (it actually didn’t go anywhere!) but on creating a healthy, happy, and — possibly slightly differently shaped — you.

How long does it usually take to lose weight after having a baby?

You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months.

On average, if you‘re taking in the recommended amount of calories each day and breastfeeding exclusively, you should lose about a half kilo every week or two.

Tips to help lose baby weight

1. Keep your goals realistic.
2. Don’t crash diet.
3. Breastfeed if you can.
4. Monitor your calorie intake.
5. Eat foods high in fibre.
6. Stock up on healthy proteins and fat.
7. Keep healthy snacks handy.
8. Avoid added sugar and refined carbs.
9. Avoid alcohol
10. Seek support

5 Stages Of Losing Baby Weight

Pregnancy weight can take a lot longer to lose than gain. Very few new mums snap back into shape straight away and it really is better to divide the loss into stages, so that you can set goals and see progress.

Don’t rush into it, or try crash dieting. Slow and steady is the name of the game now. And remember, if you ate more than usual during pregnancy, it might take that bit longer to shed now. Be patient and persevere.

1. Early days:

You shouldn’t stress about losing weight at all during the babymoon. Enjoy your time with the new arrival and if someone buys you a box of chocolates, enjoy them. But be mindful of what is going into your body, particularly if you are breastfeeding. Before giving birth, stock your shelves with healthy snacks like nuts and seeds and your freezer with healthy nutritious meals that can be cooked in advance easily defrosted (e.g. a chilli, vegetables, curry or casserole). Even during the exhausting, bewildering early days, you can sow the seeds for a healthy new mum.

2. After the six-week check:

Once you’ve had the all-clear from the doctor at your six-week check, it’s a great time to get out and about and walk with the baby. Walking at a brisk pace is one of the best exercises you can do in the first few months, and the fact that you can bring baby along is a bonus. Walk tall, take deep breaths, and enjoy the fresh air.

3. Three months in: 

If you feel up to it, you can raise your game at this stage. Getting value from your gym membership may not be an option, but you could sign up to an aerobics or Zumba class maybe? Or a mother and baby swim session? Or simply stick with walking but increase your distance and pace and go uphill. The options are endless. You will still be feeling tired, depending on how the little one is sleeping, so start off gently and work up to a more strenuous workout. Keep doing your pelvic floor exercises, especially if you are going to be more energetic!

4. Nine months on/nine months off:

By now, you should see the ‘old’ you returning. Your body has changed, however, since giving birth and that’s normal too. Don’t get too hung up on the bits you don’t like and focus on improving what you have. 

5. Baby’s first birthday: 

It’s a milestone, for both you and the little one might be on their way to walking, starting to talk and is just one big bundle of cuteness. And you should feel proud of how far you’ve come. If you are not happy with your weight at this stage, it may be an idea to speak to your doctor or go to a dietician or nutritionist for advice.

The bottom line is that your body shape will be different and many mothers reach a weight loss plateau. In fact, some studies suggest that women retain an average of 5 kilos for good. Remember that’s OK! You have created a beautiful being who loves the whole of you and that’s what matters most.

How To Lose Baby Weight Without Exercise

Although exercise is an essential part of your overall health, finding time to exercise with a newborn in tow can be a challenge. Before you toss the weight loss out with the bathwater, discover five ways to ditch the baby weight without exercise, from breastfeeding to cutting out soft drinks and alcohol — completely.

1. Learn how to lose weight with portion control

Diet” can seem like a dirty four-letter word, but when you cut down instead of cutting out your favourite foods, you can begin to melt away the baby weight. Even when you can’t get out and exercise, exercising portion control will put you on the right path to weight loss.

2. Discover weight loss tips through breastfeeding

During the time you’re breastfeeding your baby, HealthyChildren.org warns that “a less-than-ideal diet will probably not affect your breastfeeding child, but it may leave your body at nutritional risk.” They also report that women who breastfed typically experienced weight loss at a rate of about half to one kilo per month, so instead of working on shedding baby weight through dieting, focus on the extra calories you’re burning simply by nourishing and bonding with your little one.

3. Lose baby weight with organic foods

The additives and chemicals contained in many processed foods tend to build up in your body over time, beefing up your body’s ability to store fat. When you consume foods just as nature intended, your body receives the nutrients that are usually stripped away, helping you protect your body against a variety of diseases like cancer, heart disease and obesity, as well as keep up with the demands of your newborn.

4. Shed baby weight by cutting out soft drinks and alcohol

According to a report by the American Journal of Clinical Nutrition, a mere one soda per day could lead to a weight gain of 15 pounds in one year! Sadly, this also applies to fruit drinks, fruitades and alcoholic beverages, all of which are packed with pound-packing sugar.

5. Avoid skipping meals

You may think that eating less often is doing your diet a favour, but skipping meals can be a roadblock when discovering how to lose weight. When your body goes hungry, your metabolism slows, triggering your body to store fat to protect you from starving. Instead, eat five small meals a day to keep your metabolism working evenly.

Although maintaining a consistent and healthy diet may seem nearly impossible when caring for a newborn, small changes to your eating habits can help you make big strides in your weight loss goal when you try these different ways to ditch the baby weight without exercise. Once you get the hang of how to diet to lose weight, maintaining a healthy diet once you’ve bid your baby weight adieu will seem more like a lifestyle than a chore!

In summary, this guide will help know the reasons why you are not losing weight after childbirth, helpful tips to avoid weight loss plateau, the different stages of postpartum weight loss. In order words, don’t be too hard on yourself, reward yourself when you hit each milestone. Gradually you will get your pre-body weight back.

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