Let’s Talk About The Real Stuff- Weight Management After Baby
Hey Strong Mama! You have crossed a magical milestone by just growing a whole human. Your body is bound to be different. Trust me, you are not alone in this journey. So pause if you are feeling pressured to “bounce back” or “ getting back to shape. Take a deep breath and let’s have an honest conversation about managing your weight after baby, while honouring your body, your journey, and your mental health.
FIRST THING FIRST- LET’S CHILL ON THE TIMELINE
Take this moment to appreciate yourself. You created a life. It is something wonderful, and it will take time to recover. Your body has expanded, stretched, and worked way beyond its time to bring your little munchkin into this world. After delivery, you can expect to lose some weight over the following weeks. But after that? Slow and steady wins the race, mama. Here’s the tea: Losing weight more than 1-2 kgs a week after the first month can backfire, especially when you are breastfeeding. Progress slow. Your body is still healing, whether you pushed for hours or had a C-section. It needs proper nutrition to recover and produce good-quality milk for your little one. You can’t sprint the next day after running a marathon, right?
Give yourself at least 6-12 months to find your groove again.
WHEN CAN YOU START FOCUSING ON WEIGHT? (Spoiler: Not ASAP)
Can’t wait to sweat out the baby blues? There is no one-size-fits-all answer here. Healing comes first. Most doctors recommend waiting until the 6-week postpartum check-up. For a C-section, you might need to wait a bit longer. And hey, “exercise” doesn’t mean HIIT workouts. Start small with sustainable lifestyle shifts such as taking walks with the stroller ( bonus: baby loves motion), carrying your little munchkin around( no dumbbell needed), and while bingeing on TV shows or movies, rock your hips with pelvic floor tilts. Every household chore counts! From picking up toys to squatting to rocking the cradle. Wait until 12 weeks or more for running or any kind of heavy lifting.
Confused about what to do and what not to? Enroll in MyDvija Fitness Course to start your healing journey.
MOVEMENT THAT MAKES SENSE
Once your health-care professional gives a go sign, start small. Walk for 30 minutes every day at a pace where you can have a conversation easily. This builds up stamina slowly while allowing your body to heal. Yoga is another good option. It helps to improve balance, overall body strength, and flexibility, while being gentle on your body. Great option to rebuild your pelvic floor muscle.
As you progress, aim towards 150 minutes per week of moderately intense activity along with muscle-strengthening exercise twice per week.
EAT FOR RECOVERY, NOT RESTRICTION
Crash diets aren’t the real deal here. The word “diet” means elimination, restricting oneself, which is not what your body needs. Your body needs fuel, proper nutrition now more than ever, especially if you’re breastfeeding. Skimming on food might take a dip on your milk supply. So hydrate yourself like it’s your only job. Approx 2.5 to 3L of liquid or more if you’re breastfeeding. Sip every time your baby does. Snack smart by keeping a mix of nuts and seeds close to your nursing chair. Craving for ice cream? Eat it as deprivation leads to binges. Balance is the key. Traditional approaches found in Ayurveda suggest light, digestible foods; incorporate them in your meal plan.
BREASTFEEDING: THE HUNGER GAMES (Literally)
Breastfeeding exclusively helps with shedding weight, but it ain’t a magic trick. Breastfeeding burns calories and also increases hunger and fat retention. Some mums drop weight, while others cling to every calorie. Both are normal, as your body is prioritizing milk production. So eat when you are hungry ( yes, even at 3 am), ignore the scale because milk production> numbers. Focus on protein and healthy fats. Think of this as a beautiful bonding time and space for you and your baby, with health benefits for both of you.
FITNESS HACK FOR THE SLEEP-DEPRIVED
Let’s get creative. Park bench tricep dips. Because playgrounds aren’t just for toddlers. Baby-wearing workouts. Blast Taylor Swift and bounce with your little one. Aim for 150 minutes of activity weekly. You should be able to chat through the activity, but if you are gasping, then slow down.
MIND OVER MIRROR
Postpartum hormones are all over the place and feel like a rollercoaster ride. Along with societal pressure and body changes, it gets tougher. Don’t ignore your feelings. Acknowledge them, come what may. Talk to your counselor, a health professional, or even a close, trusted friend. Remember, you don’t have to do it all by yourself. Set realistic goals using techniques like self-monitoring and problem-solving. This will make a huge difference.
YOU ARE MORE THAN A NUMBER
You are worthy, beautiful, and still enough. Doesn’t matter if you’re 5kg or 15kg over your pre-baby weight. Your body grew to birth a little life. This itself is a beautiful miracle.Be kind to yourself. Listen to your body. Honour its needs. Wear your stretch mark like a tigress, smile, and stay sassy. Move your body because it feels good. Eat food that fuels you and make the most of every small win.
So, mama, don’t rush this recovery. Take it one day at a time. You have not lost your body; it has just evolved and changed. We see you, we support you, and cheer you every step of the way. You deserve the care.
Explore our postpartum recovery programs, fitness routines designed just for new moms.