You may have heard the phrase “9 months on, 9 months off”, referring to the timeframe for losing the baby weight you’ve spent 9 months accumulating.

While this phrase is accurate for some, the time it takes to lose baby weight is different for everyone.

Before we go on, we want to point out that you do not - we repeat - do not have to feel any pressure at all to lose weight. The subject of weight loss is a sensitive one and is riddled with self-judgement and all sorts of opinions from the outside world about how you “should” look. This is about making a choice that feels good for you and no one else.

If you have made an aligned choice to lose your baby weight because it feels good for you, then great, we’re here to help.

Let’s start by giving you some facts.

Directly after the birth, women lose weight at roughly the same rate, but after about 6 weeks, it becomes a little more complex. Breastfeeding, which many believe to be nature’s answer to postpartum weight loss, can burn up to 650 calories a day even if you’re simply sitting on the couch. However, hormones can stimulate a strong appetite, meaning that breastfeeding women are constantly hungry and therefore tempted to make up for their calorie loss in sweet treats and unhealthy snacks.

What’s more, while breastfeeding burns calories, it also encourages the body to hold onto fat reserves, which is why many women report that they only lost weight as soon as they stopped breastfeeding as far as 2 or 3 years later.

If you’re not breastfeeding, you are still just as able to lose the excess baby weight, but remember to stick to a nutrient-dense diet and engage in suitable exercise.

Before we explore some of the ways you can go about your weight loss journey, let’s first take a look at the factors that contribute to your “weight gain”.

What factors contribute to my “weight gain”?

Your little one weighs an average of 8 pounds. The rest of your weight is associated with (on average):

Larger uterus (2 pounds).

Larger breasts (1 - 3 pounds).

Amniotic fluid (2 pounds).

Placenta (1.5 pounds).

Blood volume (3 pounds).

Body fluid (3 pounds).

Fat stores ( 6 - 8 pounds).

But remember, individual weight gain will vary depending on lifestyle choices and diet.

Now let’s take a look at a few ways that you can begin to influence your postpartum weight loss in safe and healthy ways.

How can I lose my baby weight in a safe and healthy way?

Eat real food. You don't need to go on some radical diet, you just need to cut down on some of the not-so-healthy food you’re eating. The best foods to eat are nutrient-rich, unprocessed whole foods. Try to cut back on empty calories from processed carbs and sugars present in cereals, rice, oats, crackers and wheat and lower your carb intake and increase protein and fat intake. Load up on mostly veggies, meat, dairy, eggs, nuts, seeds, legumes and fruit. Cutting down on sugar and carbs will lower your blood sugar and help you stay fuller longer without the need to snack on unhealthy treats such as cake and biscuits. When you get cravings for sugary snacks, try to substitute them with something like fruit or nuts; a spoonful of peanut butter works a treat for those sweet cravings! You’ll not only start feeling trimmer, but you’ll also have a lot more energy.
Be aware of your nutrient intake. Because you lose calories while breastfeeding, make sure you are making up these calories by eating nutrient-rich foods, otherwise, it will affect your milk supply. If you are weaning and you’re making a conscious choice to eat fewer calories, then, of course, this is your choice. But even if you are not breastfeeding, your body still needs adequate calories from nutritious food to cater for the repair work it has to do. Nutritionists recommend taking a postnatal vitamin so you and your baby can receive the nutrition you need.
Listen to your body. Your body is a complex creature. It’s always telling you what’s missing from your diet, usually through your cravings. If you’re craving nutrient-rich whole foods, then eat until your heart’s content. If you’re craving junk food, however, it could mean that your body is needing a certain vitamin or mineral. For example, if you crave bread or carb-rich processed foods, it may indicate a nitrogen deficiency, meaning that you need to eat more meat, fish and beans. If you crave fatty foods, it may indicate you’re not getting enough calcium, meaning you need to eat more dairy and green veggies. Remember, many food manufacturers don’t have your best interests at heart, producing foods that are purposely addictive. Listen to your body and decide whether your cravings are coming from a desire for nutrients or from an addictive urge for something delicious.
Postpartum exercises. Along with good nutrition, exercise is an important ingredient to shedding your baby weight and keeping your mind and body healthy. In fact, both nutrition and exercise work as a team to get you back in shape; good nutrition gives you more energy to exercise, and exercise inspires you to eat more healthily. Exercise is also an excellent all-rounder when it comes to your mental, emotional and physical wellbeing. We have gone into detail about suitable postpartum exercises in our article - How can I get my strength and fitness back postpartum?

Final thoughts:

Remember to be patient and take baby steps towards your “weight goal”. Everyone around you will likely tell you their various weight loss stories. Try not to compare your progress with anyone else's and trust that your body knows what to do. It will shift and change in its own time. In the meantime, trust the process and enjoy the journey.

How do I lose my baby weight?

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