Weight Loss and Pregnancy
We’ve all seen the headlines. Celebrity gives birth one day and is back on the runway (in a size 6) the next day! How far from the norm is this? This article will explore the myths, as well as the reality behind pregnancy and weight loss.
The biggest factor to successful weight loss after pregnancy is managed weight gain during pregnancy. Watching your weight during pregnancy not only makes it easier to lose the weight after delivery, but it is also healthier for your baby. The expression “you’re eating for two” is definitely a myth. After the first trimester, a woman should only increase her calorie intake by about 300 calories/day.
So, how do we gauge what is a healthy weight gain with pregnancy? Speaking from a visual standpoint, the baby and amniotic fluid weigh about 10 pounds. But visuals don’t tell the whole story. During pregnancy, a woman’s body changes to accommodate additional weight. Specifically, breasts: 1-3 pounds; uterus: 2 pounds; placenta: 1-2 pounds; blood volume: 3-4 pounds; body fluids: 3-4 pounds; fat stores: 6-8 pounds
The standards for pregnancy weight gain are issued by the Institute of Medicine (IOM). The number varies according to a woman’s height/weight and is expressed as BMI (Body Mass Index).
| Pre-Pregnancy BMI | Recommended Pregnancy Weight Gain |
| 18.5-24.9 (normal) | 25-35 pounds |
| BMI < 18.5 (under weight) | 28-40 pounds |
| BMI > 30 (over weight) | 11-20 pounds |
(For twins, gains of 37-54, 31-50 and 25-42, respectively, should be your target.)
“Take it easy! You’re in a delicate condition!” This is also a myth. Keeping physically active during pregnancy is vital to your health and transition back to a normal weight after pregnancy. Additionally, exercise during pregnancy, especially those that exercise the pelvic floor, can be beneficial during labor and delivery. Of course, you should always consult with your doctor regarding any exercise regime during and after your pregnancy. Be aware that there are also precautions that must be adhered to regarding exercise during pregnancy. First and foremost, listen to your body. If any exercise feels uncomfortable stop immediately. Be aware that during pregnancy your body produces a hormone called relaxin. It is responsible for keeping your joints loose during delivery. When joints are “lax,” injury can occur more readily. So, always be prudent in the type and intensity of exercise.
So, you’re done everything you can to manage your weight and remain active during your pregnancy. What can you expect after delivery? Factors that will contribute to a successful weight loss after pregnancy include: adhering to a healthy diet, resuming physical exercise after delivery, and breastfeeding.
Eating right after your baby is born is important for your health, as well as from a weight loss perspective. Here are some tips to maintain a diet that will allow you to shed those pounds:
- Focus on Fresh Fruits and Vegetables: These, along with whole grains, are a great source of fiber and will keep you feeling full.
- Avoid Temptation: Don’t keep fattening foods in the house. Instead, keep low-cal snacks on hand.
- Eat Only When Hungry: Avoid eating out of nervousness or boredom. Call a friend, go for a walk or read a book instead.
- Drink Plenty of Water: Don’t confuse hunger with thirst. Reach for a bottle of water instead of a snack.
Consider breastfeeding. Breastfeeding has been show to burn the fat stores created during pregnancy. Breastfeeding burns as many as 500 calories per day.
Keep your expectations reasonable. Allow your body up to 6 months after delivery to steadily lose the weight. Don’t fall into the crash diet trap. Allow your body to make adjustment gradually. Make lasting changes moving toward a healthy lifestyle, one that will continue for the rest of your life.
More to follow!
John Zajaros
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