Losing Weight After Having a Baby
It took 9 months to gain your pregnancy weight. It will take time to lose it. Some people lose weight in the first 6 months after giving birth, but it can take up to a year or longer to return to their pre-pregnancy weight. Be patient and kind to yourself.
Healthy Ways to Lose Weight
Losing 1-2 pounds a week is a healthy goal. Steady weight loss works better than fad or crash diets. Take steps towards building long-term habits.
What could help:
- Talk with a WIC nutritionist about healthy eating.
- Choose foods like fruits, vegetables, whole grains, low-fat dairy, beans, and nuts.
- Eat a variety of foods you enjoy from each food group.
- Watch your portion sizes.
- Weigh yourself weekly to track your progress.
Breastfeed If You Can
Breastfeeding may burn up to 500 extra calories per day. Parents who breastfeed for 3 months or more may have an easier time losing pregnancy weight.
Get Active
Physical activity helps you lose weight, boosts your energy, improves your mood, and relieves stress. Talk with your health care provider before starting an exercise program.
Tips to start moving again:
Start with a low-impact exercise like walking or swimming.
Warm up, cool down, and stretch.
Drink plenty of water.
Breastfeed or pump before you exercise, and wear a supportive bra.
Stop if you feel pain, become dizzy, or have increased vaginal bleeding.
You don't need to exercise away from your baby. Take walks together, take the stairs, or move while watching TV.
Wait Before Your Next Pregnancy
Try to wait at least 2 years between pregnancies. This gives your body time to recover and lose pregnancy weight.
Babies born less than 18 months after your last birth are more likely to be premature or have a low birth weight.
Reaching a healthy weight before your next pregnancy helps you have a healthier pregnancy and delivery.
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