Recover Appropriately From Pregnancy
Most of my pregnant clients tell me they will be back training with me within three or four weeks of the birth. It’s not a good idea to correct a pregnant woman but I have yet to see this actually happen! When I had my first daughter I too was inspired by media images of effortlessly svelte pregnant women out jogging with the buggy. Having exercised dutifully through the pregnancy I was quietly confident this would be me. I found the reality of having a baby quite different!
The first three months of a baby’s life is often called the 4th trimester. It can be helpful to see the phase as an extension of the pregnancy rather than a time to return to pre-pregnancy form. Recovery is about building a platform of health and vitality to advance from in later weeks. There will be some weight loss but it’s normal to continue to look pregnant for a few weeks as the uterus takes time to contract back to normal size. The amount of weight you lose in the recovery phase will depend on your genetics, your condition pre-pregnancy and activity during the pregnancy.
The first few months is not a time to worry about weight loss. It’s an overwhelming period of learning new skills, new emotions and coming to terms with a new identity. Being tired and under pressure can affect the hormones and habits that affect weight gain – check out my posts on how sleep deprivation and stress can affect appetite and fat storage.
When your baby is little it may be that resting is the most effective weight loss strategy. If you exercise when you don’t feel up to it you may stimulate stress hormones rather than happy hormones. This can lead to emotional eating and compromised milk supply. If you get to 4pm with coffee and chocolate on board and your milk supply is lagging you will find that baby is tired, wired and hungry. This can mean a broken night of sleep ahead and even more difficulty the following day.
If you are serious about weight loss in the early weeks the most sensible thing you can focus on is treat control. This can be a challenge when well-meaning visitors press treat foods on you, insisting that you need the calories for breastfeeding. It’s true that you need an extra 200 to 500 calories a day but these should be nutrient-dense foods that promote milk supply. Treats are good for the soul but if you want to lose baby weight moderation is important.
When you feel you’ve settled into a routine and have your foundation habits in place you may be ready to return to a structured exercise program. Get clearance from your LMC and check out my article on how to rebuild your body after pregnancy.
The first three months of a baby’s life is often called the 4th trimester. It can be helpful to see the phase as an extension of the pregnancy rather than a time to return to pre-pregnancy form. Recovery is about building a platform of health and vitality to advance from in later weeks. There will be some weight loss but it’s normal to continue to look pregnant for a few weeks as the uterus takes time to contract back to normal size. The amount of weight you lose in the recovery phase will depend on your genetics, your condition pre-pregnancy and activity during the pregnancy.
The first few months is not a time to worry about weight loss. It’s an overwhelming period of learning new skills, new emotions and coming to terms with a new identity. Being tired and under pressure can affect the hormones and habits that affect weight gain – check out my posts on how sleep deprivation and stress can affect appetite and fat storage.
When your baby is little it may be that resting is the most effective weight loss strategy. If you exercise when you don’t feel up to it you may stimulate stress hormones rather than happy hormones. This can lead to emotional eating and compromised milk supply. If you get to 4pm with coffee and chocolate on board and your milk supply is lagging you will find that baby is tired, wired and hungry. This can mean a broken night of sleep ahead and even more difficulty the following day.
If you are serious about weight loss in the early weeks the most sensible thing you can focus on is treat control. This can be a challenge when well-meaning visitors press treat foods on you, insisting that you need the calories for breastfeeding. It’s true that you need an extra 200 to 500 calories a day but these should be nutrient-dense foods that promote milk supply. Treats are good for the soul but if you want to lose baby weight moderation is important.
When you feel you’ve settled into a routine and have your foundation habits in place you may be ready to return to a structured exercise program. Get clearance from your LMC and check out my article on how to rebuild your body after pregnancy.