Congratulations on your new arrival! Now that you have a little one to take care of, it can feel daunting to think about taking care of yourself too. Not only do you have to worry about breastfeeding, sleep, talking about poop more than you ever thought possible – but the baby weight is sticking. Don’t worry mama – I’ve got you covered. In this guide, I will discuss how to lose weight after pregnancy in a healthy and safe way. So, let’s get started!
1. Get Clearance from Your Doctor
The first thing you need to do before beginning any kind of weight loss plan is to get the go-ahead from your doctor. This is important because you want to make sure that you are cleared for physical activity and that you are not putting yourself or your baby at risk.
Your doctor will be able to tell you what kind of exercise is safe for you to do. Better yet, get a referral to a pelvic floor physical therapist to help you ensure your whole body has support! Either way, knowing you can do more than breastfeed and eat will help you start to feel like yourself again.
2. Set Realistic Goals
Once you have the green light from your doctor, it’s time to set some weight loss goals. It is important to be realistic about what you can achieve in a given timeframe. And remember, everything just changed, whether this is your first child or your fourth. A good rule of thumb I am using in my postpartum journey is to lose no more than one pound per week. This may not seem like much, but it adds up to ten or more pounds over the course of a few months.
Please, don’t put too much pressure on your body to be back to your pre-baby weight before the baby’s first birthday. It took you nine months to make that baby; it will take time to get back to where you were a year ago. There are four trimesters in a pregnancy, but we always forget to count that last one.
3. Join a Holistic Weight Loss Program
Losing weight is not just about cutting calories and hitting the gym. It’s also about making sure you are getting the right nutrients for your new mom’s body, managing stress levels from introducing a new life into your family, and getting enough sleep (haha, that was a joke). I recommend joining a holistic women’s weight loss program in Spokane that will give you the support you need to make lasting changes. Any program that focuses on women is likely to understand the unique demands made on your amazing body. Yes, amazing because you just made life and gave it to this world. Wow, I am in awe of you.
4. Make Movement a Priority
I know it can be hard to find time to move when you have a new baby, but it is so important to make it a priority. Just ten or more minutes of light movement one to three times a week can help you turn back on your metabolism. In addition, if you are worried or struggling with postpartum depression (feeling like it all too much) or anxiety (worried about your baby all the time), activity can help combat those ever-changing pregnancy hormones leaving your body.
If you are reading this during the winter, try a mall or indoor arena (soccer, tract, etc.). Fall, spring, and summer babies can usually just get outdoors, but don’t forget to plan out your breaks on a walk for breastfeeding. If you don’t feel like walking? Maybe just some fun music to practice your mom sway. Including family or friends to walk with you and then do your dishes or take out the trash afterward is always a great option!
It’s true when they say weight loss is harder for women than men, but it doesn’t have to be as difficult as it seems. Maybe consider waiting until the baby is 3 months old before you worry about your weight too much. It takes that much time for your body to adjust, hence why we call it the fourth trimester. With some grace for yourself and support from your family and friends, you can reach your weight loss goals and have fun too! Choose an activity and social support that you enjoy so that you are more likely to stick with moving regularly.
Wrapping Up
I hope this guide has given you some helpful tips on losing weight after pregnancy. You may even consult with me directly if you need support on weight loss. Remember, you are not alone on this journey – I am here to help you every step of the way!
