- Postpartum weight loss is not just a matter of aesthetics but is primarily a health issue that affects both mother and child.
- Persistent excess weight after childbirth can increase the risk of chronic diseases, impact psychological well‑being and complicate future pregnancies
What is postpartum weight retention?
Postpartum weight retention (PPWR) refers to the weight that women retain after giving birth beyond their pre‑pregnancy weight. This condition can be influenced by excessive weight gain during pregnancy, lack of physical activity and changes in eating habits. For some women, PPWR can persist for an extended period, increasing the risk of obesity later in life.
Why is it advisable to lose weight after childbirth?
Losing weight after childbirth should not be primarily for aesthetic reasons but forpromoting long‑term health. Persistent PPWR increases the risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease and hypertension.
Studies show that women who do not return to their pre‑pregnancy weight within the first year after childbirth are more likely to develop obesity later in life, further heightening the risk of metabolic and hormonal imbalances.
Beyond the health implications, long‑term PPWR can also affect future pregnancies. Excess adipose tissue increases the risk of complications such as gestational diabetes, pre‑eclampsia and the likelihood of requiring a caesarean delivery. Maintaining a healthy weight has a positive impact on psychological well‑being and helps women navigate the demanding period of motherhood more effectively. Therefore, gradual weight loss after childbirth is an important step in safeguarding maternal health and ensuring a better quality of life.
Losing weight after childbirth is more challenging
After giving birth, the body enters a recovery phase following the physically demanding period of pregnancy and childbirth. This process presents various obstacles that can make weight loss more difficult. PPWR results from a complex interaction of biological, social and behavioural factors. The key contributors include:
- Excessive weight gain during pregnancy: If you gained more weight than recommended during pregnancy, returning to your pre‑pregnancy weight may be more challenging. Weight that remains for over a year tends to be significantly harder to lose.
- Lack of physical activity: Another challenge is the lack of higher intensity exercise. After childbirth, it is common to have less time for structured workouts. While pram walks can be beneficial, they are often insufficient on their own for significant weight loss.
- Poor diet quality: Because caring for a newborn leaves little time to prepare nutritionally balanced meals, eating habits also deteriorate. A reduced intake of fruit and vegetables, along with increased consumption of energy‑dense and processed foods, is typical.
- Short sleep duration: Lack of sleep negatively affects hormonal balance, which can lead to increased appetite and the accumulation of adipose tissue.
- Psychosocial factors: Depression, anxiety and stress are common in the postpartum period and can significantly influence eating habits and overall lifestyle. Emotional overeating is one of the coping mechanisms that contribute to PPWR.
Is postpartum weight loss safe?
Postpartum weight loss is generally safe if it is gradual and based on healthy habits. However, rapid weight loss or drastic dieting can negatively impact maternal health and breast milk production. Experts recommend a weight loss rate of 0.5 kg per week, which minimises the risks associated with losing weight too quickly. Additionally, it is advisable to wait at least a few weeks after giving birth before beginning any weight loss efforts.
What to watch out for if you are breastfeeding?
Losing weight while breastfeeding requires extra caution. The key is to respect the body's increased energy and nutritional needs. Due to its energy demands, breastfeeding can even make weight loss easier. However, research on the effects of breastfeeding on weight loss is not entirely conclusive. The positive effect of breastfeeding is particularly evident with prolonged exclusive breastfeeding for 6‑12 months.
- Caloric intake: Milk production is an energy‑intensive process, burning up to 500 kcal (approximately 2000 kJ) per day. Consuming fewer than 1800 calories per day can negatively affect milk production and reduce its quality.
- A healthy and balanced approach to weight loss: Avoid drastic changes and restrictive diets, as they can lead to deficiencies in essential macronutrients, vitamins, minerals, or fibre.
- Monitor milk quality and baby's behaviour: Be mindful of any changes that may indicate a nutritional imbalance.
How quickly can I lose weight after giving birth?
Losing weight after childbirth is a gradual process that requires time, patience, and, most importantly, a healthy mindset. After nine months of pregnancy, during which your body has undergone significant changes, it needs time to recover. Rapid weight loss is not ideal, especially if you are breastfeeding.
Have realistic expectations
The postpartum period is full of adjustments, making weight loss more challenging. Eating perfectly balanced meals can be difficult when you are busy caring for a newborn and quality sleep often feels like a distant dream. On top of that, finding time for regular exercise can be tough between breastfeeding, nappy changes and settling your baby to sleep.
These challenges are common and completely natural, so it’simportant to be kind to yourself and focus on small but sustainable steps towards healthier habits. Above all, prioritise your health and well‑being over the number on the scale.
Tips to support weight loss after childbirth
1. Breastfeeding can naturally promote weight loss
Breastfeeding is often regarded as a natural aid to weight loss after childbirth. The energy expenditure associated with breastfeeding is considerable – it is estimated that mothers can burn up to 500 calories per day through milk production. However, scientific studies on the effect of breastfeeding on weight loss are inconclusive and vary considerably depending on methodology and other factors.
Factors influencing the effectiveness of breastfeeding on weight loss:
- Diet and energy intake: Although breastfeeding increases energy expenditure, this effect may be offset by a higher calorific intake, which is common among mothers caring for a demanding newborn.
- Duration and intensity of breastfeeding: Exclusive breastfeeding for a longer period (over 6 months) is likely to have a greater impact than a combination of breastfeeding and formula feeding.
- Pre‑pregnancy weight: Women with a higher pre‑pregnancy weight may not experience as pronounced an effect from breastfeeding on weight loss as those with a normal BMI.
2. Watch your protein intake
A higher protein intake is key to reducing feelings of hunger and curbing cravings for sweets. Protein helps lower levels of ghrelin – the so‑called ‘hunger hormone’ – thereby aiding in appetite control. It also has the highest thermic effect of all macronutrients, meaning the body uses more energy to digest it compared to fats or carbohydrates. In addition, breastfeeding women increase their protein requirement by approximately 19g per day, underscoring the importance of protein for proper recovery and milk production.
Research in this area is not yet extensive, but preliminary studies suggest that the protein requirement of breastfeeding women may increase to between 1.7 and 1.9 g/kg body weight.
Appropriate sources of protein for breastfeeding:
- Lean meat - Options such as chicken, turkey, or lean cuts of beef and pork.
- Eggs - A great source of high‑quality protein and nutrients like vitamin D.
- Dairy products - Greek yoghurt, cottage cheese and hard cheeses.
- Legumes - Lentils, chickpeas, beans or peas.
- Low‑mercury fish - Salmon, trout, cod or sardines.
- Tofu and tempeh - A rich vegetable source of protein.
3. Include rich sources of fibre
Ensure that fibre‑rich foods are a regular feature of your shopping list. Fibre offers numerous health benefits, including enhanced appetite control. It slows the rate at which the stomach empties, prolonging the feeling of satiety and stimulates the production of hormones such as peptide YY and GLP‑1, which help to suppress hunger. This makes fibre a valuable ally in postpartum weight loss.
4. Try to stay active
Regular physical activity offers numerous health benefits. While studies show that exercise alone is not always sufficient for significant weight loss after childbirth, the best results come from combining a balanced diet with a controlled calorie intake and regular movement. This approach not only supports weight loss but also improves overall health and fitness.
It is generally advisable to begin regular exercise after six weeks, but always consult your doctor before starting any postpartum workout routine.
5. Stay hydrated
Drinking plenty of water throughout the day can help regulate appetite and prevent unnecessary snacking. Plain water should be your main source of hydration, but unsweetened mineral water is also a good option. It’s best to avoid sugary drinks, as they contribute to excess calorie intake and can hinder weight loss efforts.
6. Try to get a good night's sleep
This one is easier said than done! Newborns demand constant attention, making restful sleep a challenge. However, any effort to improve your sleep will benefit both your well‑being and your weight loss journey.
Studies show that sleeping less than five hours a night is linked to a higher risk of PPWR, as it disrupts hormonal balance and increases cravings for unhealthy foods. Although sleep is often a luxury with a newborn, consider these strategies to maximise rest:
- Sleep when the baby sleeps.
- Consider alternating nighttime care with a partner.
- Limit screen time before bed.
7. The importance of support from those around you
Your partner, family, friends, or even a support group can make a huge difference in your postpartum weight loss journey. A partner can assist with childcare, giving you time for exercise or meal preparation, while connecting with other mums can provide motivation and encouragement.
8. Professional support
If you’re unsure where to begin, consider consulting a nutritionist, dietitian, or doctor who specialises in postpartum health. A professional can help set realistic goals, provide personalised advice and keep you motivated.
Bottom line
Healthy postpartum weight loss takes time and patience. The key is finding a balance between caring for your baby and looking after yourself. Small, gradual dietary changes and increased physical activity can lead to long‑term, sustainable results, improving both your health and overall satisfaction.
