Some mamas will return to their pre-birth weight within six to 12 months after birth. Trying to lose weight any faster than that could be bad for your health.
During pregnancy, the body went through a huge restructuring, which especially affected the metabolism. Visceral fat accumulated (covering the internal organs), sensitivity to insulin decreased, and the production of ghrelin (the hunger hormone) increased. All of this is necessary for the development of the baby and for breastfeeding. Breastfeeding will smoothly and safely "reset" these metabolic changes [1].
Lactation and feeding are energy-intensive processes. You will spend almost 500 calories per day on them alone. Along with this, the sensitivity to insulin will return and visceral fat will start to decrease [2].
What if I don't breastfeed and want to diet instead?
If you give up breastfeeding and go on a strict diet, your metabolic processes still need time to recover from pregnancy. Going on a severe diet after pregnancy can increase the risk of Type 2 diabetes [2]. At the same time, visceral fat, which slows down the flow of nutrients into the blood, will increase, maintaining a constant feeling of hunger. This can provoke repeated weight gain [3].
The most effective way to reduce weight and maintain the results achieved is a combination of proper nutrition and exercise [4]. However, life with a newborn and recovering from labor will limit your ability to exercise. Be kind to your body and don’t expect changes over night.
I want to exercise, but I’m so tired. What do I do?
Scientists recommend increasing your fiber intake as a method to lose and maintain a healthy weight. Studies had found that mothers who consume about 30 g of dietary fiber per day lose weight faster and maintain a more stable weight than those who have less fiber in their diet. To add fiber, make sure you choose whole grain breads. Snack on dried fruit and hummus (chickpeas are high in fiber). You can add bran or ground flax to most dishes. Dietary fiber gives a feeling of satiety and acts as probiotics, promoting the growth of beneficial bacteria in the intestine and thus accelerating metabolic processes [5].
