Can I Get Back to My Pre-Pregnancy Weight?
Courtesy of the Utah WIC Program
How To's of Weight Loss After Delivery
For most women, breastfeeding helps to lose pregnancy weight faster.
Why? Breastfeeding burns 400 - 600 extra calories per day. The longer
you breastfeed, the less likely your baby will be overweight as
Having babies close together doesn't give your body the time it
needs to recover and return to your pre-pregnancy weight. Try to
space your children at least 2 years apart.
How to lose weight and keep it off:
Avoid fad diets
Stock your cupboards with healthy foods
Eat small frequent meals
Reduce portion sizes by using a smaller plate at each meal
Eat according to MyPyramid
Choose low-fat dairy products, lean meats
Broil, bake, or grill (limit fried and processed foods)
Eat lots of fruits, vegetables, and whole grains
Weigh yourself weekly (and at the same time of day)
Eat only when you're hungry and stop when you're full
Drink water instead of sugary drinks like soda
a food diary
Working out an eating healthy are both important for weight loss.
Talk to your health care provider about how soon after delivery
you can start exercising. For the best results, work out on all
or most days of the week and limit sedentary time.
- Begin with
light activity such as walking or swimming
before you exercise
- Wear a supportive
your baby (ex. go on a walk with the baby in a sling or stroller)
Try to fit exercise
into your daily routine. Take the stairs, park farther away from
the store, walk the kids to school or to the park or run in place
while watching TV. Stop exercising if you feel pain, dizzy, have
blurred vision or an increase in vaginal bleeding.
weight loss tips
found that women who limit trans fats, watch less than 2 hours of
TV a day and exercise for 30 minutes or more a day lose more weight
after having a baby than those who do not.
It took 9 months
for you to gain the weight and it will take some time for it to
come off. The fastest weight loss occurs in the first 6 months after
your baby's birth, but for most women it takes a full year to return
to their normal weight. A healthy rate of weight loss is 1 -2 pounds
Loss after Pregnancy: Reclaiming your Body
Body Image and Weight Loss
Solutions to Postpartum Weight Retention
here for a printer friendly version of this brochure