Losing weight is not easy indeed!! But losing weight after pregnancy is even more complicated. Being a mother is a heart-warming part of life and has its own set of pros and cons. One of the major drawbacks that come after pregnancy is weight gain. And it takes ample time to recover back to the original shape of the body.
Before heading toward losing weight you should seek professional help to get the right ways to lose weight which will be favourable for you and your baby. Although there are many options to lose postpartum weight there are many myths about the same.
Let's highlight some facts and myths about losing weight after pregnancy and you should be aware of choosing the ones which are safe and beneficial.
Fact 1: Weight loss plateaus should be expected, especially while nursing.
Weight loss can be a normal part for both men and women alike. Your body just needs to take a break from being in weight loss mode, especially while nursing, and get adjusted to its new weight. This will help you to continue your solid exercise practices and nutrition plan without relishing in seeing physical results. However, it is not an easy task. Plateau's duration can be short, maybe a few weeks and months.
Fact 2: Sleep and good nutrition are important for staying fit.
The longer duration of sleep works well in controlling appetite and regulating metabolism and it will make you feel as light as a normal human being.
Myth 1: Nursing helps you to reduce weight drastically
Nursing can help you to reduce weight to some extent. However, it varies from person to person as it relies on the number of nursing sessions, your baby's age and the rate of metabolic activity in the body. If you're finding it difficult to lose the last 5-10 lbs, you should be grateful to the hormone prolactin, which acts as a fat storage hormone and is released during each nursing session.
It’s a natural mechanism carried out in the body to protect your milk supply. The combination of increased stress levels and lack of sleep are working wonders in losing fat even if you are not nursing.
Myth 2: Pregnancy changes the shape of your body forever.
Yes, your body is going to change forever after pregnancy but this doesn't mean you can't recover back to your original shape. While heredity contributes a strong role in terms of body shape, metabolism activity and stretch marks. You just need patience and persistence to recover yourself. It might take a longer duration of time but staying focused on it as a good healthy body is very important.
Myth 3: Skipping meals will help to reduce weight
Being a new mother, you need more calories for healthy baby development. People think that skipping breakfast helps to reduce weight but in reality, you should never skip breakfast as it is the most important meal of the entire day. You can change the food proportion and calories. Starving yourself is not a productive option for weight loss.
Myth 4: Having supplements will work out
Relying your diet on supplements can have adverse effects on your body both internally and externally. This can imbalance the regulation of your hormones and can harm your baby's growth and development. You should avoid this completely.
Myth 5: Avoid sugar products
Sugar is high content of calories, but cutting it out completely from your diet may reduce your glucose levels which will make you feel tired and lethargic. Instead of no sugar, you can avoid eating products with added sugar.
Few tips about weight loss
It’s important to add carbohydrates and fats in the right quantities to your diet for weight loss. Food products that have high-fat content but are low in carbohydrates work incredibly in weight loss. To lose weight, you should intake low carbohydrates and high protein. In case of intaking fats as long as your calorie content is within a healthy range, it won’t harm you because your body requires healthy fats to function effectively.
You can intake fish in your diet as it's packed with DHA, an essential omega-3 fatty acid for the healthy development of the brain and nervous system of your baby. Excellent sources of DHA content are cold-water fish such as salmon, sardines, and tuna.
Milk and yoghurt are also superfoods to include in your diet because they're rich in calcium content that helps to keep your bones strong. Lean meat, chicken, and beans have low-fat content and are rich in protein and fiber. This is an excellent diet for you to reduce weight and helps to keep your appetite full for a longer duration.
Research studies have revealed that dieting rarely works well in the long term and almost 85% who have adopted a weight loss diet have regained the weight back within a year and also that dieters have the possibility of gaining weight in the future. It is highly recommended to change your lifestyle and then adopt diet plans with the perspective of losing weight. To reduce weight it’s important to increase your activity levels. You should eat a healthy diet and have proper sleep to automatically see effective results.
Drinking plenty of water throughout the day helps you from getting dehydrated. It also fills up your appetite so that you don't eat as much, and also it may enhance your metabolism rate.
You also need to do aerobic and strength development exercises after pregnancy to reduce weight and keep your muscles and bones healthy and strong.
Last but not least breastfeeding is good for your baby, as it boosts immunity levels and provides other important health benefits. And nursing exclusively helps you to put an extra 300 calories a day into your diet which will get burnt naturally. Just make sure to breastfeed, to let go of an excuse to eat whatever you want.
Conclusion
If you're struggling hard to reduce your weight, seek help from your doctor and dietician. The dietician will draw up a healthy eating plan that will help you to lose weight safely and effectively. Your doctor can also assist you to know much weight reduction is necessary and when you should start your weight loss plan.
FAQ's
Q. Is it safe to start weight loss right after delivery?
Ans.No, you should wait and consult your doctor before starting any weight loss plan. Your body needs time to heal, especially if you've had a C-section. Follow a gradual and healthy approach based on professional advice that suits both you and your baby.
Q. Does breastfeeding help in postpartum weight loss?
Ans.Breastfeeding can help burn extra calories, but it may not lead to drastic weight loss for everyone. Hormones like prolactin, sleep deprivation, and stress can impact how your body stores fat while nursing, making weight loss slower or uneven for some mothers.
Q. Is it true that skipping meals helps in losing weight faster?
Ans.No, skipping meals, especially breakfast, can harm your energy and milk supply. New moms need more nutrition. Instead of skipping, eat smaller, balanced meals throughout the day. Starving can slow metabolism and lead to nutrient deficiencies affecting both mother and baby.
Q. Are weight loss supplements safe during breastfeeding?
Ans.No, supplements can negatively affect your hormones and your baby’s development. Always choose natural, whole foods over pills or powders. It’s best to avoid supplements unless recommended by a healthcare professional after understanding your body’s nutritional needs and baby’s safety.
Q. Can I cut sugar completely from my diet after pregnancy?
Ans.Cutting sugar completely isn’t necessary and may leave you feeling weak. Avoid products with added sugar but allow natural sugars in moderation. Balance is key—replacing sugary snacks with fruits or whole grains supports energy without compromising nutrition or your weight goals.
Q. Why is sleep important in postpartum weight loss?
Ans.Quality sleep helps regulate hormones that control hunger and metabolism. Lack of sleep increases stress and cravings, making weight loss harder. Try to rest when your baby sleeps and seek help when needed to manage better sleep patterns and overall wellness.
Q. Can I regain my pre-pregnancy body shape?
Ans.Yes, with time, patience, and persistence, you can return to your original shape. Heredity may influence body type, but a healthy diet and consistent exercise will significantly help. Results may take months, so stay positive and focused on long-term health.
Q. What foods are best for postpartum weight loss?
Ans.Choose high-protein, low-carb foods like lean meats, beans, and yogurt. Add healthy fats like fish rich in DHA and avoid fried or processed foods. Drink plenty of water and eat balanced meals to support energy levels, milk supply, and weight loss.
Q. Why does weight loss slow down or plateau after a few months?
Ans.Plateaus are common as the body adjusts to weight changes, especially during nursing. It’s normal to stop seeing results for a while. Keep up with your healthy routine and don’t lose motivation—this is just a temporary phase in your weight loss journey.
Q. Is dieting the best way to lose postpartum weight?
Ans.Strict dieting is rarely effective long-term and can cause rebound weight gain. Instead, focus on lifestyle changes—nutritious food, regular activity, and enough rest. Sustainable habits work better than crash diets and are safer for both mother and baby during recovery.
