If you step on the scale several days after you give birth, you will likely have one of two reactions. Disappointment or complete horror. The weight loss is either not as much as you had hoped, or in some cases, your weight might not have changed much.
Why didn't I lose more weight?
If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot of IV fluids during your labor. The good news is that you should lose that fluid weight in about 2-3 weeks by urinating and perspiring more frequently.
What about all of the other unwanted weight after baby?
Here are some techniques to help you lose post-pregnancy weight.
- Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.
- Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.
- Eat lean meats such as boneless chicken and the leanest cuts of beef.
- Eat whole grains (breads, cereals, pastas) instead of the "white" versions
- Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!
- Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.
- As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.
- Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.
- Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.
- Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.
Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am not a fan of completely avoiding or drastically reducing food groups such as the popular diets of limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you will crave it.
It is consistent exercise, making healthy food choices and changing your lifestyle (if that includes a poor diet) that is the answer to losing weight and keeping it off.
Do you have any weight loss ideas for after pregnancy that worked for you? Share them with us on the discussion forum.
Brenda Lane - Brenda Lane is a published author, Lamaze certified childbirth educator, DONA certified birth doula and approved birth doula trainer.
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