Postpartum Weight Loss Tips to Try Today

You may be eager to return to your pre-pregnancy weight, but don’t rush into a diet without consulting a professional for guidance and support.

At Premiere Medical Center in Toluca Lake, California, our team specializes in nutrition and weight loss for women at all stages of life, including after giving birth. We can help you balance your weight loss goals with your body’s unique postpartum needs.

Body changes and weight loss after delivery

After delivering a baby, your body goes through dramatic changes as it returns to its pre-pregnancy state. Over 6-8 weeks, the body repairs the uterus and restores normal blood volume, circulation, heart rate, and metabolism (to name a few examples).

Weight loss is substantial after delivery as you immediately lose the weight of the baby and placenta (11-13 pounds on average), along with about 7 pounds of excess fluids.

If you watch your daily calorie intake, postpartum weight loss can continue for 6-12 months; 1 in 3 women returns to their pre-pregnancy weight within six weeks.

However, your weight loss will stall without calorie goals and a healthy meal plan. Or, you may need to follow a diet if you gained more weight than expected during pregnancy or were overweight before getting pregnant.

You can support the postpartum weight loss process by following the tips below.

Tip 1: Take your time and consult your health care provider

At your first postpartum checkup, your health care provider assesses concerns such as nutritional deficiencies, dehydration, and milk supply. Then, they can let you know when it’s safe to start dieting.

Also, check with your provider before cutting calories if you’re breastfeeding. Milk production demands 700 calories daily. Cutting calories may limit your milk supply. Your provider may suggest waiting until your milk supply has stabilized before reducing your caloric intake.

Tip 2: Set healthy calorie goals

While you need to limit calories to lose weight, it’s best to avoid a low-calorie diet. Severely restricting calories can reduce your milk supply and deprive you and your baby of essential nutrients. 

Nutrient deficiencies deplete your energy, slow your metabolism, affect your baby’s growth, and reduce your body’s ability to recover. 

Dropping weight at a rate of 1-2 pounds per week is a healthy and sustainable pace. To lose 1 pound a week, you must consume 500 calories less than you burn every day. 

Because people have different calorie needs, we can help you develop calorie goals that promote weight loss and your health.

Tip 3: Eat well-balanced meals

One of the challenges of dieting is ensuring you get the essential nutrients while reducing your caloric intake. That’s especially crucial during the postpartum period because your nutrient needs increase.

For example, you may need extra:

• Iron (lean meat, green leafy vegetables, beans, and fortified cereals)
• Folate or folic acid (green leafy vegetables, fortified cereals, citrus fruit, beans)
• Vitamin D (fatty fish like salmon and tuna, fortified dairy and orange juice, and eggs)
• Vitamin B12 (fish, meat, and fortified dairy and cereals)
• Omega-3 fatty acids (fatty fish and some eggs)
• Choline (egg yolks and supplements)

One way to start a diet is to eliminate any unhealthy foods. Cut out fried foods, white carbohydrates, processed or high-fat meats, and products with added sugar. Then, focus on eating whole grains, vegetables, fruits, beans, fish, and low-fat dairy and meats.

Tip 4: Ease into exercise

Don’t exercise until your health care provider gives you the go-ahead. When you can safely start depends on your health and whether you delivered vaginally or had a cesarean section.

When you’re ready to begin, start slowly with light exercise like walking and gradually progress to more intense activities.

Your abdominal and pelvic floor muscles stretch and weaken during pregnancy and delivery. Exercise helps recovery, but you don’t want to stress them before they regain strength and tone.

Tip 5: Consider weight loss medication

If you qualify for semaglutide, you can consider using it to boost postpartum weight loss, even if you’re breastfeeding. Injectable (but not oral) semaglutide hasn’t been detected in breastmilk, so you don’t pass it to your baby.

However, if you’re breastfeeding, taking a medicine like semaglutide that reduces your appetite may not be the healthiest choice. We’re here to evaluate your needs and determine if weight loss medication is a good option for you.

Call Premiere Medical Center today or book an appointment online to get personalized support for postpartum weight loss.