Pregnancy & Postpartum Weight Loss

• The average weight gain during pregnancy is 25 to 35 pounds
• During the birth, new moms lose about 12.5 to 14 pounds
• This leaves about 12 to 21 pounds of excess weight to be lost in the post-natal period.

Is it possible to regain your figure after having a baby?

Having a baby does not mean you have to stay overweight. Lots of new moms regain their figure completely within 8-12 months.

If you are not breast-feeding, don't rush out and start dieting

• For the first 3 months afterwards, focus on healthy eating.
• At the same time, develop a realistic exercise plan.
• As you recover and when your period has returned to normal, follow a healthy, balanced diet
• You will gradually lose weight and regain your figure.

How long will it take to regain your pre-pregnancy weight?

If you gained no more than the recommended 22- 30 pounds, it should take you about 4-6 months. For extra weight gained, aim to lose an average of 1.5-2 pounds per week

Does breast-feeding assist postpartum weight loss?

Yes. Breast-feeding may help weight loss during the 12 months after giving birth. But don't depend on breast-feeding for your weight loss. Make sure you eat sensibly and take exercise.

Dietary guidelines when breast-feeding

When breast-feeding, your calorie intake should not fall below 1800 calories per day.

Note: On a standard low fat diet, this may mean adding an extra 500 calories per day to the normal menu. As a rough guide, you can obtain these extra 500 calories by eating: 1 serving of dairy foods, 1 serving of grain, 1 serving of fruit and 1 serving of green vegetables.

A nutritious diet is best for postpartum weight loss

• Don't rely on junk food for your calories.
• Follow a nutritious diet: i.e. a diet lower in fat, nutrient-dense (i.e. full of vitamins and minerals) and high in fiber.

As soon as you feel the time is right, have a word with your doctor about exercise.

Mistakes to avoid

The two biggest mistakes you can make is (a) Start eating junk food, or (b) Go on a crash diet. Either action is guaranteed to make you fat and unhealthy.

The importance of exercise

• Exercise brings physical and psychological benefits.
• Ideally, aim to achieve a regular 30 minutes exercise, per day.
• Set little goals, like doing 10-minutes of exercise each day and then gradually increase it.
• The best time to start exercising is about 5-6 weeks after the birth.
• Always consult your doctor before starting exercise.