Postpartum Weight Loss Explained
Catherine Mcleod-Moya, RN
Some of the most frequently asked questions new moms ask are:
“When can I start to lose weight?”
“How do I lose the baby weight?”
“Why is it so hard losing weight after having a baby?”
The first thing I want to emphasize is to say that these are all VALID concerns, despite others’ quick judgment to tell you that your body image should not be a priority.
That being said, it’s important to note that the postpartum stage is one that requires a great deal of self-care and nourishment. It is a time of recovery, unlike other times in our lifespan.
There is a likelihood for dieting to become extremely restrictive and lead to nutrient deficiency or even disordered eating.
The postpartum recovery plan consists of nutrient repletion, tissue repair, and breastmilk production. This is considerably a LOT of work for our bodies and further explains why new moms may be always hungry.
During pregnancy, the placenta shows preferential treatment to the fetus for nutrients, and the mother, who supplies these nutrients, is often left lacking enough for herself (Serralbach, 2018).
Because of this “nutrient robbery”, moms may need to adjust their diet to meet the increased demand for nutrition, to avoid a case of postnatal depletion. You’ve heard of “supply and demand” in reference to producing breast milk based on baby’s needs and time at the breast.
I would say the same applies to new moms, who have undergone a great physical challenge and need to replenish lost nutrients to meet the demands of recovery and caring for a newborn.
What postpartum weight loss does not look like is:
Fad dieting and yo-yo dieting
Restricting calories or major food groups
Fasting
Strenuous exercise 5x/week
Proper postpartum nutrition is necessary for optimal functioning, and is the foundation for future weight loss.
What postpartum weight loss does look like:
Having nutrient-dense meals and snacks= quality over quantity
Smaller nourishing meals throughout the day or 3 filling meals with minimal snacking
Complex carbs and fiber + proteins + healthy fats + micronutrients
Getting extra collagen to aid in tissue repair and to improve skin elasticity
Drinking 80 oz of water (especially when breastfeeding)
“Food is medicine” to a certain extent, but nutrition is only one of the tools we can use. The best nutrition plan won’t be enough if mom is truly depleted. Two major things to address are sleep and stress.
Common postpartum concerns that further aggravate stress can include:
Birth trauma and processing birth experience
New identity and body image
Sleep deprivation
Isolation
Changes in relationships and family dynamic
Breastfeeding and formula feeding
Anxiety and mood changes caused by hormonal imbalances and nutrient depletion.
Moms need support. If you need help with this, please don’t hesitate to reach out at support@holistichealthcode.com. We’d be happy to join your care team.
Reference
Serrallach, O. (2018). The Postnatal Depletion Cure. New York, NY: Grand Central Life & Style.
Catherine is a Registered Nurse and hhc Holistic Health Coach. Her mission is to provide holistic health education and coaching services to women and new moms seeking hormone balance in the postpartum period and beyond.