It is common to retain additional pounds after the baby arrives. There are several things to consider about weight loss as well as ways to help you shed unwanted weight.
If you step on the scale several days after you give birth, you will likely have one of two reactions. Disappointment or complete horror. The weight loss is either not as much as you had hoped, or in some cases, your weight might not have changed much.
Why didn't I lose more weight?
If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot of IV fluids during your labor. The good news is that you should lose that fluid weight in about 2-3 weeks by urinating and perspiring more frequently.
What about all of the other unwanted weight after baby?
Here are some techniques to help you lose post-pregnancy weight.
Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.
Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.
Eat lean meats such as boneless chicken and the leanest cuts of beef.
Eat whole grains (breads, cereals, pastas) instead of the "white" versions
Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!
Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.
As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.
Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.
Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.
Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.
Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am not a fan of completely avoiding or drastically reducing food groups such as the popular diets of limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you will crave it.
It is consistent exercise, making healthy food choices and changing your lifestyle (if that includes a poor diet) that is the answer to losing weight and keeping it off.
Do you have any weight loss ideas for after pregnancy that worked for you? Share them with us on the discussion forum.
The copyright of the article How to Lose Weight after Pregnancy in Pregnancy & Childbirth is owned by Brenda Lane. Permission to republish How to Lose Weight after Pregnancy in print or online must be granted by the author in writing.
this is really good and encouraging. I just had my second baby 1 month ago.
With my first it took awhile to get the weight off, about 7 months. I am
looking at this again just 19 months later. Ugh, how I long to get into my
regular clothes again. I will have to wait and try to do the same things I
did before, eating right and exercising. I noticed that after I stopped
nursing is when the weight came right off.?
Sep 4, 2008 2:24 AM
Guest
:
I am eager to start working out.. I just had my baby 7 days ago however
the C-section will limit me to a six week rest up period. I love the
newborn baby though and this will be our special time to bond. After that
it is to the gym in between feedings and housework. My life has definitly
chaned it is more meaningful now.... the reason for the weight loss plan is
I want to be able to live a long life so I can enjoy my two kids.
Thank you,
Desire' M. Cruz San Diego, CA.
Sep 7, 2008 1:24 PM
Guest
:
thank you for the info, but i deliverd 3 month ago and i only lost 6 kg ,
noting that i gained 20 kg during my pregnecy , i really what to know why
im not losing even though im eating health food,
Sep 12, 2008 1:29 PM
Guest
:
I'm due any day with my second child and I've gained 26 lbs with her and
with my first I gained 33 lbs. It took forever to loose the weight with my
first and I didn't loose very much until after I stopped breast feeding
then the weight just came right off. I still held onto 7 lbs up until this
pregnancy. But with this one, I'm going to eat as healthy as possible,
breast feed and start my exercise program slowly with walking, then build
up to weights and running, and see how it goes. I hope to get down to my
pre-pregnancy weight from my first child. Especially since this is my last
child. I can't wait to see her.
Sep 14, 2008 10:23 PM
Guest
:
It took me only 8 weeks to get the weight off with my first son and I
gained 60 pounds with him. With my second child (girl) I gained 55 pounds
and it took me at least 15 months to get it off with her. With my third I
just had her the begining of july (2 mo. old girl) I gained 45, I have only
lost 18 pounds. It's okay though I'm not going to stress out because that
will just cause depression. I just started walking a mile at least 3 times
a week about 3 weeks ago and we'll see how that goes so far it has helped
me I can clear my mind while my husband watches the kids in the evening and
help myself lose weight. I'm not expecting any miracles
Thanks,
Kim
Sep 30, 2008 9:45 PM
Guest
:
THANK YOU!!! I teach Fit 4 Two classes and my moms are so often bombarded
with negative images around weight loss. Your article is helpful, accurate
and thoughtful. www.fit4two.ca
Oct 3, 2008 10:32 AM
Guest
:
My baby is 3 weeks old now. Im not totally unhappy with my body, my tummy
is back to where it was before the pregnancy, and i have pratically lost
all the extra weight (18lbs down 8lbs to go). However celulite is all over
my body now! I can see it in my tummy, arm and going down to my ankles.
Its really disgusting. Im only 26 but my skin looks over 50 due to all
this flab. How do I get rid of it? fast?
Oct 6, 2008 12:54 AM
Guest
:
thanks for the advice. this really helps. i really needed to go to the gym
but for cesarian ppls, do i have to wait till a few more months to go to
the gym. thanks...
Oct 12, 2008 1:07 PM
Guest
:
I had a baby boy 14 weeks ago, I put on 63 pound, when he was a day old I
had lost 1 stone, however from that I have only lost a further stone... It
is so depressing, it is my first baby and of course he was worth every
pound of it, but I am struggling so much to loose the weight, I have cut my
diet down considerably, and am exercising, but very little movement!!!
Sandra Belfast
Oct 13, 2008 9:37 PM
Guest
:
i gained 30 lbs for my 2nd child..i lost it all after 10 weeks(im
breastfeeding)i did exercise 6 times a week for 30 minutes and ate little
meal 5 times a day..now im wearing fitting tops but i still have few
babyfats in my tummy.im doing set up evryday so im hoping this unwatbted
fats will go away pretty soon!!what a hard work!!
Oct 15, 2008 9:14 PM
Guest
:
I was normal when i gave birth to my first son. i was only 55 kg but i
have gained a lot of weight now. i am 85 kg now and i think i am preggy.
i really do not like the way i look at the moment and thinking about my
future makes me worse. please help.
Oct 16, 2008 10:06 PM
Guest
:
THANKS!
Oct 25, 2008 9:02 AM
Guest
:
I have read your artcile while searching for explanation to the reason I
did not lose the 12 kg I gained during my pregnancy.
Before
having my child, I was able to loose up to 6 kg per month by dieting and
exercising. However, after my pregnancy, nothing seems to work.
I exersised for 2 months one hour to two hours per day and I went into a
low calorie diet, having only grills and vegetables but I lost only 1,5
after two months so I gave up. It is not worth all the struggle.
I just would like to know if there is any medical explanation why my body
does not want to burn the fat I agined during preganancy.
It is
frustrating to deprive myself and work out extra without good rsults.
Thanx
Nov 7, 2008 12:21 PM
Guest
:
I had my baby 3 weeks ago. It is recommended to start working out 6 weeks
after having a baby. So for now I am watching what I eat. I can not wait to
start working out. I know it is going to be challenging due to the fact
that my husband works all day and I am the only one that takes care of the
baby. One quick question... what are good excercises I can do at home?? I
would love some advise.
Nov 8, 2008 7:43 PM
Guest
:
it is very good info i had my baby 6 month ago i gain 30lb and i lost 25lb
i want to lose 5 more but cant do it i do workout every day.i am eating
healthy but that last 5lb not comeing out.
Dec 8, 2008 10:02 AM
Guest
:
It is 5 weeks since I gave birth to Baby 2. I gained almost 40 lbs with
her, lost 15 or so after delivery. With Baby 1, I gained 35 lbs and lost it
all in about 3 months. I exercised and watched what I ate, and limited
carbs in a healthy way. I am 143 now, and I want to be 120. That's a
mountain of weight! I somehow feel lost or less motivated this time around.
I don't know where to begin. I want to get on track. Thanks for you
article. Reading about it is reminding me ofwhat I have to do, which is a
step in the right direction.
Fatima
Dec 10, 2008 7:00 PM
Guest
:
Hi Everyone, I hope you can help. I had my baby girl 6 mos. ago and have
lost most of my weight, but I need to lose my last 5lbs. The bigger issue
is that my belly has not gone back to what it was before I got pregnant.
Any suggestions on what I should do to get it back down? Thank you so
much,
Jan 1, 2009 11:13 PM
Guest
:
thanks for this
Jan 8, 2009 4:51 PM
Guest
:
i had my baby 3 weeks ago.....i just want to loose the flabby tummy...and
get rid of the wrinkly skin....what do i do???
Jan 12, 2009 8:36 PM
Guest
:
I am a mother of three 6 yrs old, 3yrs old, and 10 months. I am 30 years of
age and weigh 243lbs. I fear that my children are getting the bad eating
habits that I show; I fear that I will become diabetic or other problems
will begin. It is very hard to lose weight and take care of three small
children. But I believe I will try these ten pointers nad I hope others
will too.
Jan 13, 2009 12:29 PM
Guest
:
this is really going to help me out...thanks!
Jan 27, 2009 6:20 AM
Guest
:
my baby is now 10 weeks compleated,,before my pregnency i am 119lbs after
my preggi i am 154..not brestfeeding my baby ...plz give my suggestions to
loose my pregnency weight ..plz...
Jan 27, 2009 8:37 PM
Guest
:
I had My son 6 months ago, and i really need to loose my tummy flab, and my
legs a little smaller, im only 16 years old and need my figure back please,
HELP ME
Feb 17, 2009 7:56 PM
Guest
:
Hi your website is very encouraging. I have a 1 yr old baby, I was 53 Kgs
before pregnancy and I am 59 kgs now. My height is 5.1 and i really feel
horrible with my weight. My body shape looks very funny now especially my
abdomen and my just above my buttuck there is too much unwanted flesh which
makes me shape out. My buttuck is small but only above that is blotten. Pls
advise me what to do
Feb 28, 2009 10:10 AM
Guest
:
To all those finding it difficult to lose weight after pregnancy there is
an e-book, pregnancy without pounds, for a full review on it you may
visit, http://postnatalweight-reviewcaster.blogspot.com/
Mar 3, 2009 11:08 AM
Guest
:
I have some recipes and tips on my blog that may help. THis blog has some
really great points! http://heather-dietingandfastweightloss.blogspot.com/
Mar 4, 2009 3:28 AM
Guest
:
THANKS A LOT!! Regards, Supriya V
Mar 8, 2009 9:44 PM
Guest
:
my baby dont drink breast milk alot he have that in night and i want to
lose weight this is very good info thaks
Mar 10, 2009 5:27 AM
Guest
:
Thanks for this article. I'm blogging about my post-pregnancy weight
loss journey. Have a look at www.losingpregnancypounds.com
Mar 11, 2009 4:24 PM
Guest
:
Fat metabolism requires adequate intake of B group vitamins, so ensure you
are getting plenty of those in your diet, or supplement with herbal
remedies. Sometimes thyroid function can be impaired following pregnancy.
An underactive thyroid (hypothyroidism) slows metabolism and therefore
makes it difficult to lose pregnancy weight. A simple blood test through
your doctor can determine whether a thyroid is functioning adequately.
Mar 16, 2009 11:02 PM
Guest
:
Hi all, my wife gained 30 kgs and now she is back to what she was earlier.
The best exercise is to walk, use stairs and swim.
Avoid sugar,
rice, fried stuff and eat lots of vegetables and fruits! trust me in no
time you will see the difference.
Mar 25, 2009 1:19 PM
Guest
:
hi! Just wanna share my secret weight loss tip with all of you. Recently I bought these slimming leggings from fitandsharp.com which has
helped me lose fats from the problem areas! I have been using them for
about 2 months now and the results are amazing! I lost 2 inches from
my hips and my thighs smoothen. Apparently, they have been proven to
actively reduce fats! I highly recommend it to those who are trying to
lose weight after pregnancy. I'm a living proof that it actually works.
=) let me know if there's other products out there that works for you
all. I'd love to try out new stuff.
Mar 31, 2009 3:11 PM
Guest
:
my son is 13 wks old. i gained almost 50 lbs with him and he is my 1st. i
have lost 35 lbs but i want to be thinner then i was b4. i am 21 and i want
to get back into shape. 1 want to lose 30 more lbs but this lost lbs r the
hardest to lose.... plz help. JNS gb, ma
Apr 3, 2009 3:12 PM
Guest
:
Unfortunately, there is no scientic data to support that breast feeding
helps your body to lose weight faster than not breastfeeding. I am a big
advocate of breasting -- currently BF my third child. However, I do not
believe in spreading unproven information. In fact, in many cases
breastfeeding makes you retain the fat longer. Your fat cells are unwilling
to give up the fat it believes it needs inorder to support BF. This does
not mean that you can not lose weight. It just means that you need to
understand this, accept it, eat healthy, and exercise. The weight will
eventually come off BFing or not. Good luck.
Apr 16, 2009 3:36 AM
Guest
:
I was 120 pounds before i get pregnant on my first child 5 years ago.I had
a c-section and I gained 55lbs.I didn't loose any pound until shes 5
months.Then i watch the food i eat and my only work out was walking in the
park while pushing her troley for an hour or 2 daily.But i didn't put so
much attention on loosing weight because i enjoyed myself on being a new
mom.Little by little i notice that i am dropping dress sizes and with in a
year i went back to my 120 lbs weight. Now iam 6 months pregnant to my
second child.And at this time i gained weight faster than my first one.Now,
all i care about is to eat the right food for my baby and me and i dont
care wether how much weight i will gain again.So moms,dont worry about the
pound!enjoy being pregnant and being mom
Apr 17, 2009 6:11 PM
Guest
:
How odd... I gained about 50 lbs during my pregnancy. I weighed myself
about a week later and i had lost over 20 lbs and i continued to lose
weight til i lost another 15 lbs but now i've plateued so this was helpful
Apr 26, 2009 5:56 PM
Guest
:
thanks for the great advice. what do you think about this "mommy
without pounds" system? it claims to be a step by step guide to help
you lose weight after pregnancy. this is where I found it:
http://www.maxmusclegrowth.com/weight-loss-after-baby.php
May 13, 2009 8:57 AM
Guest
:
Skipping on soda and juices really helps. I usually reward myself with hard
lemonade at the end of the week. Actually, the whole reward system works.
After I lose a couple of pounds, I give myself a non-food treat like buying
a new dress, or lipstick.
May 24, 2009 10:26 AM
Guest
:
I'm reading this while eating my second cup of ice-cream... :P My
second baby has 2 weeks, with my first one it took me 3 months to lose all
the weight I gained (35lbs) and as I had c-section couldn't do much the
first 6 weeks. I plan on enjoying my baby the next weeks and then start
exercising whenever I can, without stressing out. For me,
breastfeeding was the best diet!! I hope it helps this time too.
Jun 6, 2009 10:29 AM
Guest
:
I am now pregnant with my 3rd child, My first is 6ys old and before i got
pregnant with her i was 97lbs at 3 months i found out i had Toximia i went
from 97lbs to 189lbs i breastfeed thinking that would help me loose some
weight well it didnt. Im not a junk food eater i love healthy food and lots
of water i excersized daily untill i tore my ACL in my knee, ive had 2
surgurys so my excersizing had to calm down allittle, 4 years later i had
my 2ond child and at 3 months i wound up with preeclampsia i never did
loose all the weight from my first child so i was really scared i only
gained 34lbs with her. Now i recentley went to the ER for my siatic nerve
and found out that i am pregnant with my 3rd im very scared once u have
preeclampcia u will allways have it, after haveing 2 children and staying
very active i am still over 200lbs i want to loose the weight i've tryed
all the diets out there i have my own workout gym in my living room, and
every diet pill out theire does not work. So if anyone out theire that has
had the problems i have could u please help me and give me ur secret. You
can reach me at chism.andrea@yahoo.com PLEASE I WANT TO LOOSE WEIGHT Thanks so much, Andrea Haines city, Florida
Jun 9, 2009 2:26 PM
Guest
:
I am 18 years old and I had my baby girl 6 months ago. I gain like 65
pounds during my pregenancy and I have only lost 20 pounds so
far.....please help/
Jun 14, 2009 12:14 PM
Guest
:
I'm expecting my first baby, i'm 15 weeks pregnant and I love all the tips
to lose weight on this page. I get very worried thinking about all the
pounds I may put on, and I want to be ready to eat right after the
pregnancy not only to look good but i want to be healthy and in good shape
for my baby.. so thank you all for the great tips!!!! :D
