Postpartum weight loss can be a challenging and sensitive topic for new mothers. As women, we have a very intimate relationship with our bodies that can make the changes it goes through in pregnancy and postpartum a really delicate topic. Mental health is the priority in the first years of your child's life, and for some women, weight loss can be a part of that journey.
There is a lot of information available, but most of it doesn't talk about weight loss postpartum from a mental health perspective, nor do they take into account the well-being of your infant. It is crucial to understand which practices are safe and effective for your mental health and well-being. This guide provides clear and actionable steps to support your postpartum journey while prioritizing your mental health, your body’s needs, and the needs of your baby.
Understand Your Body's Recovery Needs
After giving birth, the first thing we need to focus on when it comes to our body is recovery. Birth, no matter how it happened, is a significant event. Recovery is not about losing weight; it’s about healing and nurturing. Allowing your body the time it needs to recover will lay the foundation for your postpartum weight loss journey. Even if you have the most ideal birthing process, it takes 4-6 weeks to heal. For others, recovery is much longer. Being patient and working on recovery is the first step to losing weight.
Your body has experienced immense stress during pregnancy and childbirth. Therefore, it's crucial to listen to its needs and avoid rushing the weight loss process. A gradual approach not only prevents injury but also supports your emotional health as a new mother. If we go back to focusing on weight loss rather than focusing on recovery too early, it will take much longer to work towards our goals.
In addition to physical recovery, we are also working with significant hormonal shifts after childbirth. These can affect our mood, weight and energy levels. Acknowledging these changes is a key part of understanding our body's recovery needs, as they can influence your behaviors and your motivation to engage in postpartum weight loss efforts.
Adopt a Balanced and Nutritious Diet
When I talk about a diet here, I am not talking about restriction or following a diet plan like weight watchers. I simply mean diet as in the food that you are putting into your body. When we are mindful about what we put into our bodies, we are more aware of what types of foods make us feel better or worse. When determining what makes up feel better or worse, we want to look at not only physical health but also emotional health. If that ice cream is what you need right now because you have just been dealing with a screaming baby, then go for it.
A well-rounded diet is not only needed for postpartum weight loss but it is more importantly needed for our mental health and physical recovery. I generally recommend following the 80 / 20 rule for most things in life, including diet. If we are eating things like fruits, vegetables, lean proteins, healthy fats and whole grains into your meals 80 percent of the time we are still on track to fuel our bodies, but leave room for life to happen. 20 percent of the time means we have just pizza for dinner one night, or an alcoholic beverage 1x a week, or that ice cream I mentioned earlier after a rough tantrum.
Avoid drastic diets that promise quick results and no flexibility. Instead, prioritize balance and sustainability in your approach to eating. Small, consistent changes, like swapping sugary snacks for healthier options, can have profound effects over time and won't leave you burnt out and taking 5 steps further away from your goals.
Don’t forget to consider your breastfeeding needs if you choose to breastfeed. Maintaining an adequate calorie intake is crucial for milk production and ensures you're nourishing both yourself and your baby. A diet rich in healthy fats, fiber, and protein will benefit you immensely during this phase.
Finally, consider meal prepping to take the thinking and time out of eating. Preparing balanced meals in advance can help you stay on track, even during the hectic early weeks of motherhood.
*We prepped 30 freezer bag meals for the crockpot before my second was born and it was a life saver! We continue to make 6 meals at a time that only take about 30 minutes to an hour to prep all 6 meals. *
Stay Hydrated
Staying hydrated is crucial during the postpartum period. Not only does it help with energy levels, it helps with your milk supply if you are breastfeeding and it helps with hunger. Adequate water intake helps maintain your energy levels. A glass of water in the morning can help with waking up and giving you energy just like your cup of coffee. It helps support metabolic functions so that your hunger levels aren't all over the place during the day, and drinking a glass of water before eating can help you eat more mindfully rather than just scarfing down the food that the easiest or whatever is in-front of you.
Incorporate Safe Activity
Being active plays a vital role in postpartum mental health and weight loss but must be approached with care and consideration of the phase of life you are in. Start slowly, especially if you've had a cesarean section or any complications during delivery. Begin with gentle movements like walking or postpartum yoga to ease back into physical activity.
Once you feel more stable, consider integrating strength training and cardiovascular exercises into your routine. These can help build muscle and boost your metabolism, making it easier to lose weight in a safe manner. Remember that consistency is key!
Make being active enjoyable by incorporating activities you love, or making what you are already doing more active. Instead of taking the elevator, take the stair. Instead or watching tv with the kids, go for a run while they ride their bike. If your kids are playing on the playground, play with them rather than sitting on the bench outside of the playground. If you have just your little one, consider doing yoga or stretches while baby is doing tummy time or napping, even doing squats while brushing your teeth or cooking can count as activity!
Staying active means being active for at least 30 minutes a day, which could mean a 10 minute walk in the morning, 10 minutes of playing on the playground when the older kids get home from school and a 10 minute yoga video to unwind after the kids go to bed. You can even break it down to 5 minutes of something 6 times a day. You can even break it down to every hour getting up and taking a lap around the house. We are not striving for a workout here! We just want to stay active.
Listen to your body, and if you feel pain or discomfort, stop. The postpartum period is not a race, and respecting your body’s limits is crucial as you embark on this journey.
Manage Stress
Managing stress is equally important as paying attention to what you are putting into your body and staying active. If we just look at our bodies in a biological mindframe, it makes sense that weight stays on when we are stressed. Our bodies and brains still think we are cavemen and that if we are stressed then that must mean we are in danger, and might not be able to eat again in the near future. The body will start to store fat to help keep us alive until we can get our next meal. It hasn't really caught on to the fact that there is food available literally everywhere we turn. If we work on our stress levels, it will help tell the body and brain that we are not in danger and that we do not have to store fat.
The transition to motherhood can be stress inducing and overwhelming. Practices such as mindfulness, deep breathing, or even short moments of alone time can substantially reduce stress.
*Last might my newborn was screaming at the top of her lounges because she was overly tired. I handed her off to my husband and then went right into a tantrum with my toddler because I picked out the wrong night time pull up. I could feel the overwhelm washing over me. I put my head in my hands to block out the stimulus and took 3 deep breaths. I was able to come back and be the parent I wanted to be for my toddler and move through the moment with a lot less stress than if I hadn't taken that pause. *
Connecting with other parents can also help alleviate stress. Not feeling alone in your struggles, sharing experiences, challenges, and advice can foster a supportive community that empowers you in your parenting journey. When you feel supported, it is a lot easier to overcome obstacles in your weight loss journey as well.
Seek Support from Healthcare Professionals
Consulting with healthcare professionals specializing in postpartum care can provide invaluable guidance on your weight loss journey. They can help you set realistic goals tailored to your unique situation, ensuring that your approach is both safe and effective.
Dietitians can help you create a balanced meal plan and help keep you accountable and on track. Personal trainers with postpartum experience can design appropriate exercise routines and help incorporate activity into your daily life.
Postpartum mood and anxiety disorders like depression, anxiety, OCD or PTSD affects 75% of people. Mental health professionals like therapists, coaches, or psychiatrist can help you create realistic goals for postpartum life, reduce stress and even help treat postpartum mood and anxiety disorders, tension in your relationship or parenting support. Taking care of your mental health plays a huge role in your weight loss journey.
Remember, you do not have to navigate this journey alone. Seeking support from professionals and loved ones will not only empower you but also create a nurturing environment for you and your family.
Embracing a Healthy Postpartum Journey
In summary, safe postpartum weight loss involves patience, nutrition, activity, and balanced mental health. Embracing a healthy lifestyle will not only help you shed the pounds but also enhance your overall well-being as you navigate this beautiful phase of motherhood.
Hi, I am Kristina Anzell. I am a Clinical Social Worker and Certified Pediatric Sleep Consultant. I specalize in helping moms and dads work through issues of anxiety, sleep and relationships while they are busy growing a family. Feel free to visit my website if you would like to work with me, sign up for the monthly newsletter, or if you want to read more blog posts like this :)
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