Weight loss after pregnancy:
Postpartum Weight Loss
The average weight gain during pregnancy is
between 25 to 35 pounds. During the birth, new moms
shed about 12.5 to 14 pounds, leaving about 12 to 21
pounds of excess weight to be lost during the postpartum
period. In addition, some new moms may gain an extra
10-12 pounds during pregnancy, due to various medical
conditions, in which case there will be more postpartum
weight for them to lose in order to regain their pre-pregnancy
figure.
How much weight to lose after giving birth?
If you have gained the average amount of 25-35
pounds during your pregnancy, you will have about 12-21
pounds of excess weight to lose after the birth of the
baby.
Postpartum weight loss tips :
Always consult your doctor before starting any diet
or exercise program.
- If you are not breast-feeding, don't rush out and
start dieting. If you're breast-feeding your daily
calorie-intake should not fall below 1800 calories
(1500 calories if not breast-feeding).
- For the first 3 months after the birth, concentrate
on healthy eating. Follow a nutritious diet: i.e.
a diet lower in fat, nutrient-dense (i.e. full of
vitamins
and minerals) and high in fiber.
- Follow a gradual, realistic exercise plan. Gradually
work up to 30 minutes of light exercise per day. The
best time to start exercising is about 6 weeks after
the birth.
- After 3 months, follow a healthy, low fat diet.
On a standard low fat diet, this may mean adding an
extra 500 calories per day to the normal menu. This
is roughly equivalent to 1 serving of dairy products,
1 serving of grain, 1 serving of fruit and 1 serving
of green leafy vegetables.
- Allow yourself at least 8 months to regain your
pre-pregnancy weight. Under no circumstances try to
starve yourself thinner.
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.
If you gained no more than the average 25-35 pounds,
it should take you between 18 and 26 weeks. For extra
weight gained, aim to lose 1-2 pounds per week. |
