How Much Weight Should I Expect To Lose After Delivery?
Many women are, at first, stunned to realize that, after delivery, they still have not lost all of their pregnancy weight! Of course, only a portion of pregnancy weight gain is actually lost during delivery. To understand this, it is important to know where the weight you gain during pregnancy comes from. A woman who is of an average weight before pregnancy should gain between 25 and 30 pounds during pregnancy. Here is how this weight is broken down:
– Three pounds of blood.
– Two pounds in your breasts.
– Two pounds in the uterus itself.
– Two pounds of amniotic fluid.
– Four pounds of retained water.
– One to two pounds of placenta.
– Seven pounds of fats, proteins, and other important nutrients.
– Seven to eight pounds of baby.
So, during delivery, you should lose the weight of the baby, the placenta, the amniotic fluid, and perhaps some blood and water. Much of the rest of your weight is still there, and will be for some time after delivery.
Many women who have just had their baby are anxious to begin to take off that extra weight and get back to exercising. Keep in mind, though, that it took you 40 weeks to gain that extra weight, and that it might take another 40 to get it off. Still, there are things you can do to help during the postpartum period to help take off the weight. These include:
– Eat a nutritious and balanced diet. Especially if you are breastfeeding, it is important that your body gets all of the nutrition that it needs. Still, avoiding foods that are high in saturated fats or empty calories can help you to start to slim back down.
– Keep hydrated. Before and after you exercise, make sure you’re getting enough water. In addition, drinking 6 8 oz glasses of water a day will help with appetite control.
– Most health care practitioners recommend that you wait until at least six weeks after delivery before you restart or start an exercise regimen. In general, this is good advice; your body has just been through a rather traumatic experience, and it needs time to recover. Still, even during this period you can walk, stretch, do pelvic tilts, do yoga and do kegel exercises.
– After your health care provider gives you the OK to exercise, Focus on tummy exercises. crunches, pushups, and other toning exercises will help you loose weight where you need it most.
– Cardiovascular exercises, as well, will help with rapid weight loss.
– Make sure you are getting enough rest and relaxation. The harried life of a new mom can be stressful. This stress can lead to eating problems, and a lack of motivation for exercise.
– Hook up with other new moms for exercise. Either exercise together, or take turns watching the babies so that each of you can get some exercise time in.
– Vitamin supplements, while they are not a substitute for proper diet and exercise, can definitely aid the process of weight loss along. Use a daily multivitamin supplement that meets your daily requirements.