Many women gain weight after pregnancy for a variety of reasons, such as hormone disruption, poor eating habits, lack of exercise and high stress levels. As a result, individuals may have difficulty losing all of the pounds gained during pregnancy and may struggle to get back to their pre-pregnancy weight.
During the months after birth, the body is still recovering from the rigors of pregnancy and the birth process. In addition, the individual’s lifestyle and habits change radically from their pre-pregnancy status. These factors combine to make it difficult to lose baby weight and can contribute to continued weight problems in the postpartum period.
Hormonal Changes
After birth, the body may take some time to adjust back to the pre-pregnancy state. Pregnancy hormones and those involved in breastfeeding can lead to weight gain.
Lifestyle and Routine Adjustments
Everything changed after your baby is born, and these changes often have a big impact on your daily routine, limiting the time spent on healthy eating and getting proper exercise.
Nutritional Factors
Caring for a newborn is time-consuming, and you may not give the time and attention to your normal food shopping and meal planning habits. Also, you may be accustomed to eating larger portions and having treats around the house that you allowed yourself during pregnancy. These poor eating habits can continue post-pregnancy, making it harder for you to lose weight.
Psychological and Social Influences
Non-food factors can also affect how people feel about their bodies and their ability to manage their weight.
Body Image Perception
Throughout pregnancy, a person must deal with many physical changes. Your usual sense of your body and how it feels can become distorted. During the postpartum period, you may expect a fast return to your pre-pregnancy state, and you may become discouraged when this doesn’t occur as quickly as you’d like.
Social Expectations and Pressures
Social expectations about how an individual should look and how quickly they should lose their pregnancy weight can put psychological pressure on individuals struggling with weight in the postpartum period that can be very unhealthy. Keeping in mind that you are an individual, with unique factors affecting your weight can help you to resist this negative pressure.
Importance of Emotional Support
If you share your weight concerns with your family and friends, they can help you to stick to your chosen diet plan and can avoid providing the temptations that will tend to derail your success.
Strategies for Managing Postpartum Weight Gain
Good weight management strategies don’t happen by accident. Having a plan in place and proper nutrition on hand can help you succeed in reaching your weight goals.
Nutrition and Meal Planning
Careful meal planning can help you to avoid consuming fattening foods that don’t contribute to good nutrition. Focus your menus on lean meats and fish, legumes, green leafy vegetables, fresh fruits, nuts and healthy oils to provide maximum nutrition and reduced calories.
Physical Activity Recommendations
According to the Johns Hopkins Health site, regular exercise improves physical function and weight control both during pregnancy and after the birth. A daily exercise regime can generally be done at home, with home-based equipment, videos and Zoom classes, if you cannot find the time to get to the gym for your workout.
Stress Management Techniques
According to the University of Utah Health Library, stress hormones can contribute to weight gain after birth of a child. Engaging in yoga, tai chi, meditation and mindfulness can help to manage the stress from the constant physical demands and sleeplessness involved in caring for an infant.
Importance of Adequate Sleep
Developing a working schedule can take some time with a new baby. You may be up several times during the night, feeding, changing and comforting the infant. Your own sleep needs can suffer, and this can cause physical changes that lead to weight gain.
When to Seek Professional Help
If you’re eating more than usual, have trouble with sleeplessness or find you’re losing confidence in your ability to manage your emotions, reach out for professional help.
Consultations with Nutritionists
Talking with a nutritionist can help to clarify how your current diet is contributing to weight gain and what changes you can make to not only improve your nutrition, but also manage your weight more effectively.
Support from Healthcare Providers
Stay in close contact with your healthcare providers after pregnancy and share your concerns about managing your weight. Your doctor can suggest dietary changes and other measures that will help you to stay on track with your weight goals.
Mental Health Considerations
Mental health issues such as anxiety and depression can worsen under the stresses of pregnancy and birth and can cause changes in eating habits. Postpartum depression is a serious condition that affects as much as 1 and 9\8 individuals after birth, according to the U.S. Centers For Disease Control. It’s important to get psychological help at the first sign of symptoms such as lack of pleasure in usual things, overeating or undereating, sleeplessness or constant fears about being a good mother.
Frequently Asked Questions
Why am I gaining so much weight after pregnancy?
Hormonal readjustment, pregnancy eating habits, lack of time for oneself, fatigue and postpartum depression can all play a part in weight gain after pregnancy.
Why is it harder to lose weight after having a baby?
The demands of caring for a newborn baby often take more of your attention than self-care, which can result in poor eating habits, less time for exercise and hormonal imbalances that make managing your weight more difficult.
What causes weight gain during breastfeeding?
The kinds and amounts of food required to maintain a good supply of breast milk can contribute to increased weight during the breastfeeding period.
How to keep pregnancy weight after birth naturally?
After a careful assessment of your current eating habits and lifestyle, you can mindfully make the corrections in diet, exercise and mental attitude that will help you to achieve and maintain your desired weight.
