Weight Loss after Childbirth  

(Jayne Freeland - Sept 2009)

You made it! There were probably times, especially during those last few months when you thought you couldn’t possibly get any bigger, yet your belly continued to expand. Folks probably told you how beautiful you were with your full hair and radiant skin. They probably patted your tummy (usually without asking) and made some sort of cute little clucking noise. Now the big day has come and gone and hopefully, you’re at home enjoying your little bundle of joy. 

Before I go any further, I want you to know I’ve been there. The party is over, you no longer feel cute or the centre of attention. Now everybody comments on the baby and asks “How are you feeling? You look tired, dear.” And as they proceed to share all their infinite wisdom on how to help your baby sleep through the night, you nod your head and wonder if anybody noticed the dried spit up on your shoulder or the fact that you are still wearing maternity jeans.  

First off, don’t beat yourself up. It took you 9 months to gain the weight, but contrary to popular belief, it will not take you 9 months to work it off, and you do not have to be a celebrity mom in order to achieve a killer body, mommy or not! 

If you are breastfeeding, you’ll burn fat more quickly, but you’ll also have to make sure you are taking in enough calories to produce milk. There are two keys to weight loss after childbirth. 

1. Make the very best food choices possible. 
2. Find creative ways of exercising. 

Food Choices 

Keep taking your prenatal vitamins, especially if you are nursing. The vitamins will keep your metabolism up and help with energy levels. In addition, use this time to teach yourself proper food choices and train your mind to want to eat healthy foods. Not only will it benefit you, but as your baby grows and begins to eat solid foods, you’ll know exactly how to start he or she out on the right foot.  

Graze throughout the day on small portions of the following types of food: (Bare minimum, aim for 1800 calories a day.) 

Vegetables & Fruit 

Take in a rainbow and try to eat 5 servings of veggies and 2 or 3 servings of fruit every day. Vegetables and fruit offer your body enormous nutritional value without the cost of calories. 

Whole grain carbohydrates, seeds and nuts: 

Skip the overly processed, refined carbs and head for the stuff Mother Nature gave us. The less we’ve tampered with the grain, the better. Quinoa, oats, bulgur, barley and whole wheat couscous are examples of excellent choices. Check labels for proper portions and aim for about 6 servings per day. Snack on almonds or sprinkle flax seed on yoghurt.  

Lean protein:  

Two - three servings (one serving = 3 ounces or a deck of cards) per day of one or more of the following chicken or turkey breast, fish* and shellfish, lean beef, eggs, lean pork, soy, beans, non-fat dairy 

*Women who are pregnant or nursing should avoid marlin, shark and swordfish due to mercury and limit consumption of other fish to no more than 3 times a week 

Good Fats: 

You receive some fat from the protein choices, whole grains and even some fruits such as avocado. In addition, use olive oil, canola oil or sunflower oil when cooking and avoid trans fats such as margarine or excessive amounts of saturated fat found in animal sources. 

Drink water, drink water, drink water!!!! Take it with you wherever you go and have some at your night table to ensure you replenish throughout the night, especially if you’re still nursing in the wee hours of morn! 

Exercise 

Your life has become a bit jumbled with added responsibility. Being creative is the key to finding ways to make exercise a part of your life. Make sure you’ve healed enough to exercise. It’s a good idea to ask your physician about your exercise plans after your first post delivery check up. Your paediatrician usually has great advice also. 

1. Find another mom willing to swap babysitting duties so you can get to the gym. 
2. Join a mommy and me exercise class. 
3. Buy a jogging stroller and take your baby with you. 
4. Add some moves to your cleaning routine (lunges while vacuuming, leg lifts while putting dishes away, exaggerated motions while cleaning windows etc.), turn up the tunes and get into your cleaning. 
5. Make extra trips up and down the steps. 
6. Designate “daddy time” so you can go for a brisk walk with a friend or a run with the dog. It’s important for him to have bonding time. 
7. If you work outside the home, use part of your lunch hour to go for a walk. 
8. Walk or bike to work/school. 

 
 Top of page