Losing Weight After Pregnancy

It is natural for a mother to want to get back her pre pregnancy body or even to improve on it. Be it for losing weight, confidence, or personal health reasons, it is crucial that postpartum weight loss is gradual and should concentrate more on resilience. Here are a few thoughts and planning to keep in mind when getting back into shape.^{1, 4}

Be Realistic with Yourself

With social media dictating an ideal, it may be difficult for a mother to accept her own body. Biological changes during pregnancy will last well into six weeks after birth, so be patient and have reasonable expectations. Aim first for health and consider losing weight as the bonus. Abrupt weight loss can trigger nutritional (eg. Docosahexaenoic (DHA), vitamin B, D, Choline, calcium) deficiencies and those deficiencies can affect the quality of breastmilk.^{1, 2, 3, 4}

Timing and Planning are Important

The aim is to adequately keep the body replenished and have a chance to repair itself. Dedicated day of the week to plan your meals, shopping, and workout sessions. As for workouts, start slow with low impact exercise like power walking and belly muscle routines. As always, get medical direction before starting on a program to prevent potential side effects.^{1, 2, 4}

Consistency is the play of the game

Consistency is what will get you back to your pre-pregnancy body more efficiently. Of the specific suggestions after delivery, aim for 30 minutes of exercise per session three times a week of the listed suggestions below. Do not work out more than your body can normally take. Add 5 to 10 minutes of light stretches to warm up. Cool down after workouts with plenty of hydration and nutrient dense fruit to prevent muscle aches and fatigue.^{1, 2, 4}

First 6 weeks after delivery: Light walking, Abdominal Contraction exercises, or Kegel exercise

The next 6 weeks: Power walking, Aqua aerobics, Pilates or Yoga, or Abdominal Curl-Ups (half sit ups with arms across the front)

Remaining months within the year after delivery: Moderate to high impact aerobics, Jogging and Running

Postpartum recovery is as important as taking care of oneself during it. Restrictive diets are more harmful than the results promised so make necessary adjustments to suit your unique needs. Never forget about proper nutrition in bouncing back, but if you ever need a little help, Similac MUM, a maternal milk scientifically formulated for pregnancy and postpartum, can help. Enriched with DHA, vitamin B, D, Choline, calcium, it gives your child a head start before and after birth, while keeping you the mother well-nourished as well. With enough determination, slowly but surely you will get back in shape.^{1, 3, 4}

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References:

1. https://abbottfamily.com.sg/articles/nutrition/losing-weight-after-pregnancy#
2. https://www.crystalkarges.com/blog/how-nutrition-can-help-you-combat-postpartum-depression
3. https://abbottfamily.com.sg/products/page/similac-mum
4. Huynh DTT et al. J Matern Fetal Neonatal Med. 2017 May 7: 1-9 – https://www.tandfonline.com/doi/full/10.1080/14767058.2017.1320984