The postpartum phase takes time to transition. Postpartum weight gain is a problem for many mothers. Prior to beginning postpartum weight loss, there are a few considerations.
Pregnancy doesn’t have to mean that you should give up on your fitness goals. Nor should you treat it as an excuse to be out of shape. The realistic goal for post pregnancy body transformation is going to take 6-12 months to lose the post pregnancy baby weight in many women.
Pregnancy shouldn’t derail your fitness goals or be an excuse for poor fitness. Realistic post-pregnancy body transformation takes 6-12 months to shed the baby weight for most women.
A key to successful postpartum weight loss is gaining the recommended weight during pregnancy, as advised by your doctor. Monitoring your weight gain during pregnancy and seeking support is essential.
Top 7 Postpartum Weight Loss Tips
1. Breast Feeding
An important factor to help promote postpartum weight loss period is to consider breastfeeding for at least a year to get back to your former weight. Establish a healthy breastfeeding schedule with your baby.
Not only is breast feeding an immensely wonderful nutrition, it actually contribute to about a 500 calorie deficit for you every single day. It’s in essence as if you’re walking five miles a day by just nursing your child, and having that incredible bonding time. You naturally burn calories every time you breastfeed your child.
In a study, compared to women who did not breastfeed or breastfed non-exclusively, exclusive breastfeeding for at least 3 months resulted in 3.2 pounds greater weight loss at 12 months postpartum, a 6.0-percentage-point increase in the probability of returning to the same or lower BMI category postpartum; and a 6.1-percentage-point increase in the probability of returning to pre-pregnancy weight or lower postpartum
2. Stopped Breast Feeding Too Soon
You’ve stopped breastfeeding too soon. if you’ve been keeping to a healthy balanced diet post pregnancy, losing weight shouldn’t be a problem, not if you’re breastfeeding your baby. The problem arises when many moms working or not working, put their babies onto the bottle a little too soon.
3. Stressing Over the Weight Has Reverse Effect
Often women are so stressed out over not losing the baby weight that the opposite of what they intend happens.
Stressed can trigger the production of certain hormones namely cortisol which leads to weight gain. The increased levels of cortisol increase your appetite. The more you stress over it the more hard pressed you’ll be to shed those pounds.
4. No Time for Workout
Workout for post-postpartum mom does not have to mean hitting the gym or having a workout session at home. A simple walk in the park when you take your baby for a stroll.
Taking the stairs instead of the elevator in your apartment building is also enough.
5. Too Much of Anything is Bad
You may be thinking that you’re getting in all the right foods and eating healthy. Yet, you’re stil not losing weight after having a baby.
Review the portion of each meal you eat. To maintain a weight loss regime foods such as almonds, nuts, vegetables, and fruits are all healthy choice for your diet.
As you consider how to craft a balanced meal and snacks, try to opt for whole foods as much as possible. The more fiber that you add into your meals and snacks the more volume of healed feel which will help to curb any cravings that will give you that gentle satisfaction and it will support your long-term weight loss goals
6. Don’t Skip Breakfast
When you skip breakfast and make up for it at lunch and then you cry and frustrate yourself and everyone around you, when you see little to no postpartum transformation.
A good solid breakfast helps kick start your metabolism for the day and your weight loss goal in the long run. There’s so much more to stress hormones and weight loss after pregnancy then what meets the eye.
7. Keep Track of Your Fullness Scale
Keep track of the fullness scale involve psychological mind process. It’s useful because it can intuitively raise your awareness of at anytime any moment in any meal. You don’t need to necessarily be counting calories or points to successfully lose weight after you’ve had a baby as most peoples don’t have enough time to do that.
Queuing in a mindful of their hunger fullness cues and trying to develop patterns that keep them from being vulnerable. But also trying to end a meal with a more of neutral or gentle satisfaction.
Think of neutral as the time after you start eating, when your hunger cues no longer feeling those intense stomach rumblings or physical sensations of hunger. Make sure that you keep pausing and appreciating how full you are throughout your meal.
You’ll be surprised at how getting consistent well-balanced meals and snacks will really help to curb the cravings and help you regain your pre-pregnancy weight.
Hard work and consistency will eventually pays off . It will not be an easy journey but they are no other safe ways around it. They are many different types of workout you can do. Just be sure to pick one that you will enjoy the most so and stick with it.
If you’re still not convinced, check out these amazing transformations and get inspired by these postpartum moms.
Postpartum Transformation Pics
Stormie, Online Trainer| Nutrition/workouts/prep
9 months in & 9 months out!
161 lbs & 116 lbs!
“Becoming a mom has changed a lot for me. I never knew I’d be able to function with zero sleep. I never knew I’d be able to carry a sack of potatoes with one arm like it’s nothing & still do things with my free arm ???? and I never knew my heart could beat so strongly on the outside. She’s given me a new profound strength. Mom strength!
My advice to moms out there and new mommas to be….. enjoy the time with your baby(s). Don’t worry about the weight gain and how your new body will look because to be honest although it might not be the exact same before you had your kid(s) it’s a powerhouse that gave L I F E! ♥️
Do what you can with what you can and let the rest come to you when it does! I’m so happy looking back I didn’t stress hitting the gym or focusing on when I’d be back to “myself”. I enjoyed my new little girl and becoming a momma. That was my priority. & looking back I’d do it all over again the same.”
LINN JACOBSSON – mom body transformation
“A WAKE UP CALL”
“So I went through my pictures the other day and that made me think of some of you. I often get questions about what my weight is and I also know that it’s a common pattern for some girls to stand on a scale each and every day to follow those numbers that actually doesn’t matter.
Before I was pregnant, picture to the left, I weight 54kg and today, picture to the right, I weight 56kg. I haven’t weight myself since under my pregnancy (until today) and I’m proud over my body when I look at the mirror, and that whats matter! We need to stop care so much about how much we weight and look at our progress in the mirror instead. I’m feeling much better in my body today compared to the left picture, but if I only had focus on the scale I’m ensured that I would have compared my weight to what I weighted before, cause that was my fact back then.”
“I hope you get what I wanted to say with these and take care of yourself!”
BRITTANY PERILLE YOBE, Legion Athletics – Postpartum Body Transformation
32 weeks ?? + 6.5 months pp
“It’s hard to believe this belly stretched all the way to 41.5 inches before I delivered ? what an absolute m i r a c l e that our bodies can do this ?”
“This second postpartum honestly has been a breeze even in the middle of a pandemic. I like to say it’s because I paid my dues with hyperemisis while pregnant ??jk. The real truth is because I knew what to expect having already gone through it. There’s a ton of power that comes from experience. I felt so much more confident exercising while pregnant and knew that keeping my body in motion would greatly prepare me for push day AND a much easier postpartum rehab?”
Ladies, if I can give you one piece of advice regarding exercising while pregnant, it would be, learn proper breathing mechanics and how to use your core unit ??
“I see waaaay too many women powering through their prenatal workouts ? doing exercises that cause way too much unregulated intra-abdominal pressure. Your linea alba (connective tissue along the midline) stretches and thins as your bump grows. It’s essential for you to protect it through proper breathing mechanics and engagement of your deep inner core muscles when exercising and even habitual movements in your daily life.”
“If you scroll back through my account, you’ll see me religiously “wrapping my core” aka activating my transversus abdominis tva BEFORE performing an exercise. Hand on my heart ❤️ practicing this has made ALL the difference in the world ? with my postpartum rehab.”
Tanya Geisinger, Fitness Model WBFF – Postpartum Transformation
Facebook: Tanya Geisinger
“I lost just over 100 lbs total post pregnancy weight. I’m the happiest, healthiest I’ve ever been & in the best shape of my life. Don’t compare your fitness journey to any other mom’s out there. If you eat clean an exercise, the weight will come off. It doesn’t matter how long it takes, don’t give up.”
Audrey Percival – fit mamma
“It’s all about starting something and seeing it through no matter how frustrating and difficult it might be. If you fail and get lost along the way ask for advice from others. Just make sure you don’t give up!”
Cindy-Louise Moxon – Post Pregnancy Body Transformation
Facebook: Cindy-Louise White
“I always tell people there is no secret weapon. It’s actually very straight forward…. eat clean 80% of the time, train hard, train smart and find a form of exercise that you enjoy. If you don’t enjoy it you won’t be consistent.”
Debora, NASM Certified Personal Trainer – Body Transformation After Pregnancy
“Nine months pregnant vs TODAY 9 MONTHS POSTPARTUM with baby #2! It’s been very rewarding staying active and healthy pre/during/after pregnancy. I am living the most balanced, healthy life I ever have, and feel so confident.”
Brittnie Nicole – Mom Body Transformation
We all binge, skip workouts, eat the wrong food, eat too little food. We are human and we all screw up sometimes. Don’t ever give up. Try again!!
Sarah Jane – Postpartum Transformation
“Throw back to pretty much exactly this time of the morning 2 years ago 40w pregnant i was in labour ready to meet the man who was to steal my heart forever.”
Ingrid Romero – Twin Pregnancy Postpartum Transformation
“Being brave isn’t about having no fear. It’s about being afraid… but still doing what needs to be done”
The first pic is from when I was 8 months #pregnant with my first baby in #2009. I was 155lbs when I gave birth and I was 115lbs when I got pregnant. I currently weigh 110lbs (the second pic). I weighed 125lbs when I got pregnant for my second baby and 115lbs when I got my third. So I now weigh less than my prepregnancy weight with a lot more #muscle! This is no miracle.. you can all do it too!
Janaina Barral – Body Transformation After Pregnancy
Eat healthy and exercise has to be part of our lifes, it has to be a lifestyle as we must have to take care of ourselves. Of course we can have cheat days and eat not healthy food but we have to remember that our body is our temple.
Kristina Vaughn – Postpartum Transformation
My transformation from 8 months pregnant to 8 months post partum. Find your purpose and use that as fuel, my daughter saved my life and gave me a reason to push forward everyday! She is the reason for my success and she always will Be!
- Marian P Jarlenski, Wendy L Bennett, Sara N Bleich, Colleen L Barry, Elizabeth A Stuart: Effects of breastfeeding on postpartum weight loss among U.S. women. 2014 Dec;69:146-50. doi: 10.1016/j.ypmed.2014.09.018. PMID: 25284261
- Jennifer L Baker, Michael Gamborg, Berit L Heitmann, Lauren Lissner, Thorkild I A Sørensen, Kathleen M Rasmussen: Breastfeeding reduces postpartum weight retention. 2008 Dec;88(6):1543-51. doi: 10.3945/ajcn.2008.26379. PMID: 19064514