{"id":5078,"date":"2024-06-20T02:03:13","date_gmt":"2024-06-20T10:03:13","guid":{"rendered":"https:\/\/mana.org\/?post_type=informational_posts&#038;p=5078"},"modified":"2024-06-20T02:03:18","modified_gmt":"2024-06-20T10:03:18","slug":"how-to-lose-weight-after-pregnancy","status":"publish","type":"informational_posts","link":"https:\/\/mana.org\/pregnancy\/how-to-lose-weight-after-pregnancy","title":{"rendered":"How To Lose Weight After Pregnancy? Exercise &amp; Nutrition Tips"},"content":{"rendered":"\n<p>Many women wonder how to lose weight after pregnancy. A balanced diet similar to the one followed for good<a href=\"https:\/\/mana.org\/pregnancy\/keto-while-pregnant\"> nutrition during pregnancy<\/a> can be used for post-partum weight loss for calorie goals of 1600 and over. Using the <a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Dietary Guidelines,<\/a>\u00a0 choose the appropriate number of servings from the food groups that match your caloric goal and status as lactating or not.<\/p>\n\n\n\n<p>Your calorie goal is calculated by determining how many calories you need to maintain your current weight and <a href=\"https:\/\/karger.com\/ofa\/article\/8\/6\/402\/240100\/European-Guidelines-for-Obesity-Management-in\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">subtracting 500-1,000 calories <\/a>daily to lose 1 to 2 pounds weekly. A calorie calculator can be found online to help you. If you are lactating, the calories for weight loss should not<a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/breastfeeding\/conditioninfo\/calories\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> drop below 1,800 per day<\/a>, and non-lactating women should not eat less than 1,200 calories daily.<\/p>\n\n\n\n<p>Read on to learn how much weight you should lose from childbirth and insightful tips for taking off post-partum weight.<\/p>\n\n\n\n<div class=\"wp-block-group ft-snippet\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-medium-font-size\"><strong>Losing Weight After Pregnancy<\/strong><\/p>\n\n\n\n<ul>\n<li>Safe postpartum weight loss of 1-2 pounds per week is achieved with a deficit of 500-1,000 calories daily through calorie restriction and increased calorie burn.<\/li>\n\n\n\n<li>Safe weight loss can be achieved by exercising for 150-300 minutes per week at moderate intensity; alternatively, greater fat loss is achieved with vigorous exercise for 75 minutes weekly.<\/li>\n\n\n\n<li>Non-lactating postpartum women should not decrease their calories below 1,200 per day.<\/li>\n\n\n\n<li>Breastfeeding moms should not limit their calories below 1,800 for adequate milk production while losing weight.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Much Weight Do You Lose Right After Birth?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/mana.org\/wp-content\/uploads\/2024\/06\/How-Much-Weight-Do-You-Lose-Right-After-Birth.jpg\" alt=\"How Much Weight Do You Lose Right After Birth\" class=\"wp-image-5088\" srcset=\"https:\/\/mana.org\/wp-content\/uploads\/2024\/06\/How-Much-Weight-Do-You-Lose-Right-After-Birth.jpg 1280w, https:\/\/mana.org\/wp-content\/uploads\/2024\/06\/How-Much-Weight-Do-You-Lose-Right-After-Birth-300x169.jpg 300w, https:\/\/mana.org\/wp-content\/uploads\/2024\/06\/How-Much-Weight-Do-You-Lose-Right-After-Birth-1024x576.jpg 1024w, https:\/\/mana.org\/wp-content\/uploads\/2024\/06\/How-Much-Weight-Do-You-Lose-Right-After-Birth-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">How Much Weight Do You Lose Right After Birth? <span>Photo: Andrey_Popov\/Shutterstock<\/span><\/figcaption><\/figure>\n\n\n\n<p>It will take time to lose all the weight you gained during pregnancy. You probably even gained some weight from the IV fluids given to you during delivery. The placenta, amniotic fluid, and fetus<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5701873\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> represent about 35%<\/a> of a 25 lb weight gain or about 8.75 pounds.\u00a0<\/p>\n\n\n\n<p>The extra blood volume totals approximately 2.80 pounds, and 3.30 pounds (10.3 pounds with generalized edema) come from the extracellular fluid, totaling <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/sites\/books\/NBK32815\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">14.85-21.85 pounds<\/a> lost post-partum after a period of adjustment. The rest of the weight gain is from increased breast tissue and fat stores for lactation.<br>So, if you gain an average of 25 lbs. and lose 15 lbs. after delivery, you will have about 10 pounds of additional weight to lose post-partum. <a href=\"https:\/\/mana.org\/pregnancy\/foods-to-avoid-during-pregnancy\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Limiting or avoiding foods during pregnancy may have affected<\/a> the weight you must lose after delivery, depending on how it affected total weight gain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading list-start\">5 Tips for Losing Weight After Pregnancy<\/h2>\n\n\n\n<p>The first step is to set a reasonable weight loss goal. Then, determine the number of calories you need to eat to reach that goal and the number of calories you need to burn with exercise.&nbsp;<\/p>\n\n\n\n<p>Here are five valuable tips to guide you through your weight loss journey.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Breastfeed<\/strong><\/h3>\n\n\n\n<p>According to the Dietary Guidelines for Americans, breastfeeding uses up 330 extra calories in the first six months and 400 calories per day in the next six months. So, adding extra activity to this caloric expenditure should help you to lose weight. Just be sure you don\u2019t slip much<a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/breastfeeding\/conditioninfo\/calories\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> under 1800 calories<\/a>, so you have a good milk supply.<\/p>\n\n\n\n<p>Breastfeeding also helps the uterus to contract, helping you to regain your shapely figure faster than if you didn\u2019t breastfeed, thanks to the hormone oxytocin.&nbsp;<\/p>\n\n\n\n<p>&nbsp;Using an online calculator, a sedentary breastfeeding woman who is 5\u20196\u201d and weighs 145 pounds after delivery needs 1703 + 330 calories for breastfeeding = 2033-500 calories to lose 1 lb\/wk=1533, which is less than 1800. So, you adjust the plan to lose \u00bd lb by calculating 2,033-250 calories for \u00bd lb wt. loss per week =1,783 calories, or 1800. Then, any exercise calories you burn will add to the weight loss of \u00bd lb per week.<\/p>\n\n\n\n<p>Women <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4312189\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">who breastfed exclusively<\/a> lost 3 pounds more weight at twelve months than those who chose not to breastfeed and were more likely to return to their prepregnancy BMI.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Exercise<\/strong><\/h3>\n\n\n\n<p>Adults <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">should exercise 150 minutes <\/a>per week at a moderate intensity, aiming to include two days of strength-building activity within the 150 minutes per week. A moderate intensity would be a <a href=\"https:\/\/extension.sdstate.edu\/target-heart-rate-finding-right-intensity\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">40%-59% target heart rate.<\/a> Target heart rate is measured by taking 220-age=maximum heart rate x intensity =beats per minute.<\/p>\n\n\n\n<p>For more substantial health benefits and calorie burn, exercise 300 minutes per week at moderate intensity.<\/p>\n\n\n\n<p>Alternatively, you can exercise vigorously at a target heart rate of 60%-84% to burn fat more efficiently for 75 minutes weekly. So, if you are a 24-year-old woman, your vigorous heart rate would be 220-24=196 x 0.60-0.84=118-165 beats per minute. Exercise<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8290478\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> training decreases abdominal fat,<\/a> especially at higher intensities.<\/p>\n\n\n\n<p>Studies have shown that exercise is less effective for weight loss at moderate-intensity heart rates and that<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8290478\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> vigorous exercise achieves<\/a> more significant fat loss. Regardless, exercise of any type burns calories.<\/p>\n\n\n\n<p>This<a href=\"https:\/\/www.washburn.edu\/student-life\/recreation-wellness\/employee-wellness\/documents\/EW-PH-Calories-Burned-Exercise.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> chart gives the approximate number<\/a> of calories burned per hour for a representative weight category. You can use it to choose exercises that burn the most calories \u2014 ones you enjoy and can stick with.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Track Your Calories\u00a0<\/strong><\/h3>\n\n\n\n<p>There are at least a couple of free online apps for tracking calories. Calorie trackers may also show you the percentage of calories you eat from the protein, carbohydrate, and fat groups. And, if you are exercising to lose weight, you should keep track of the total daily calories expended in your exercise routines.<\/p>\n\n\n\n<p>\u00a0Research <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33885375\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">shows that using tracking apps<\/a> facilitates movement towards goal achievement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Eat A High Protein Diet<\/strong><\/h3>\n\n\n\n<p>Protein has satiety and thermogenic effects, causing a rise in calorie burn and a feeling of fullness. This leads to less food intake and, thus, fewer calories. Emphasizing low-fat or plant-based sources of protein will enhance weight loss.<\/p>\n\n\n\n<p>A<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8707429\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> high-protein diet accounts for 30%- 35%<\/a> of your calories. So, if you follow an 1800-calorie diet, 30% would be 540 calories divided by four calories\/gram = 135 grams of protein per day.<a href=\"https:\/\/www.nal.usda.gov\/sites\/default\/files\/page-files\/Protein.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> Eight ounces <\/a>of skinless, diced chicken has about 35 grams of protein; an 8 oz glass of low-fat milk has about 9 grams of protein; \u00bd cup of lentils has 37 grams of protein; and 1 ounce of seeds has 10 grams.<\/p>\n\n\n\n<p>Other high-protein, lower-fat foods include lean beef, veal, soy, cottage cheese, reduced-fat cheese, low-fat yogurt, peas, lima beans, and fish.&nbsp;<\/p>\n\n\n\n<p>A high-protein diet<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8707429\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> lowers insulin resistance<\/a> and moderates variations in glucose control compared to the widely-used Mediterranean Diet. A stable blood sugar level means better appetite control.\u00a0<\/p>\n\n\n\n<p>This type of diet also<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> decreases fat mass<\/a> while preserving lean body tissues.<\/p>\n\n\n\n<p>A high-protein, low-carbohydrate diet is effective for weight loss. However, such a diet may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31952249\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">adversely disrupt the gut microbiota,<\/a> affecting overall health. If you are following this type of macronutrient distribution pattern, it is strongly suggested that you supplement your diet with probiotics.<\/p>\n\n\n\n<p>While lowering the calories from your pregnancy diet based on the Dietary Guidelines will likely work in the long run, a high-protein diet may be more effective at achieving your goals. This is due to protein&#8217;s thermogenic nature and ability to regulate body composition. The distribution pattern of the Dietary Guidelines is not considered a high-protein diet, with a range between<a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-022-00794-w\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> 10% and 35% protein calories<\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Eat More Fiber<\/strong><\/h3>\n\n\n\n<p>Fiber is filling, causing you to feel like you have had enough to eat before consuming too many calories. Only about<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> 5% of Americans<\/a> get the recommended amount of fiber, a factor contributing to the obesity problem. Women should get at<a href=\"https:\/\/www.nutrition.va.gov\/docs\/UpdatedPatientEd\/FiberContentofFoodsAug2023.pdf#\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> least 14 grams of fiber<\/a> for every 1,000 calories.<br>Fiber <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/how-to-get-more-fibre-into-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">helps control appetite<\/a>, promotes good digestive health, improves blood sugar control, and protects the heart. For more fiber, choose fruits, vegetables, beans, peas, lentils, and whole grains over refined products.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Risk of Being Overweight For Pregnant Women<\/strong><\/h2>\n\n\n\n<p>The best time to lose weight is before or after pregnancy, not during. So, if you plan on getting pregnant, start your weight loss program now, as obesity in pregnancy poses a high risk for complications. <a href=\"https:\/\/www.nhs.uk\/pregnancy\/related-conditions\/existing-health-conditions\/overweight\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Obese pregnancies <\/a>often see miscarriages, the development of gestational diabetes, hypertension or pre-eclampsia, a need for cesarean deliveries, blood clots, and heavy bleeding after delivery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading list-end\">Conclusion<\/h2>\n\n\n\n<p>Postpartum weight loss is an overriding concern for most pregnant women. Losing weight after birth will take some time as your body readjusts to not being pregnant. The best way to lose weight after childbirth and regain your figure is to breastfeed.&nbsp;<\/p>\n\n\n\n<p>Other ways to lose weight are to increase the amount of protein and fiber in your diet and exercise 150-300 minutes at a moderate intensity or 75 minutes per week at a vigorous intensity.&nbsp;<\/p>\n\n\n\n<p>Tracking your daily calories and exercise expenditures will likely align with your weight-loss goals, keeping you motivated.&nbsp;<\/p>\n\n\n\n<p>Losing weight preconceptually or postpartum are the two best times in a woman\u2019s life to lose weight. Repeated bouts of pregnancy weight gain without taking off the excess weight between pregnancies will likely lead to obesity.&nbsp;<\/p>\n\n\n\n<p>&nbsp;Consult your local Registered Dietitian Nutritionist if you need help planning a postpartum weight loss plan.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h3 class=\"wp-block-heading\">Frequently Asked Questions<\/h3>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1623393125914\"><strong class=\"schema-faq-question\"><strong>Can you lose weight while pregnant?<\/strong><\/strong> <p class=\"schema-faq-answer\">Losing weight during pregnancy can lead to inadequate fetal growth and development and may result in complications. Weight loss is advised before and after pregnancy for the best birth outcomes.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1718876713926\"><strong class=\"schema-faq-question\"><strong>How many pounds can you lose weekly by burning 250 calories daily and eating 250 calories less than your needs?<\/strong><\/strong> <p class=\"schema-faq-answer\">One pound of weight per week can be lost by achieving a 500-calorie deficit\/day through reduced intake, increased calorie burn, or a combination thereof.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1718876721812\"><strong class=\"schema-faq-question\"><strong>How does protein help you lose weight?<\/strong><\/strong> <p class=\"schema-faq-answer\">Protein is thermogenic, which burns more calories and satisfies the appetite. Choose low-fat protein.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1718876735948\"><strong class=\"schema-faq-question\"><strong>What should you add to a high protein, low carbohydrate diet to avoid adverse health outcomes?<\/strong><\/strong> <p class=\"schema-faq-answer\">Probiotics should be added since this diet affects the microbial diversity in the gut, and you must replace the good bacteria to maintain health.<\/p> <\/div> <\/div>\n<\/div><\/div>\n","protected":false},"author":17,"featured_media":5091,"template":"","categories":[52],"tags":[],"collection":[19],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Weight After Pregnancy? Exercise &amp; Nutrition Tips<\/title>\n<meta name=\"description\" content=\"Do you wonder how to lose weight after pregnancy? 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