Losing weight can be a challenge at any stage of life. Losing weight after having a baby can feel especially difficult because of the changes that occur in your body and in your life. Understanding the unique challenges that you will face with post-pregnancy weight loss can help you set realistic expectations and goals.
Your body is still impacted by pregnancy hormones
There is plenty of talk about the changes your hormones go through during pregnancy. Your hormones are a key factor in the process of getting pregnant, carrying your child, and giving birth. For example, relaxin is a hormone that causes your joints to loosen up in preparation for labor and delivery. There are also a number of changes to your hormones that happen after your baby is born. Once your baby enters the world your progesterone and estrogen levels drop and your oxytocin levels increase. Each one of these changes impact your body and mind in different ways. It will be months after giving birth before your hormones return to pre-pregnancy levels. What does all of this mean for your weight loss efforts? It means that your body may not respond to diet changes and exercising in the same way it did pre-pregnancy. It also means that you may have to make some modifications to your old way of working out to ensure that you avoid injury until your joints tighten up and any wounds are healed. And, since hormones can impact your brain chemistry, you may find it more difficult to find the motivation to eat well and exercise. The rate at which you lose weight after having a baby can be significantly impacted by lingering hormone changes in your body.
Your day-to-day life is significantly altered after having a baby
When you bring your baby home there will be a number of changes to your day-to-day life that impact your ability to lose weight. First on the list is sleep deprivation. Newborn babies are notorious for causing their parents to lose sleep to feedings, diaper changes, and cuddles. There is a ton of research that shows a link between poor sleep and difficulty losing weight. It is more difficult to make wise eating decisions when you are in a mental fog due to lack of sleep. And, if you are physically exhausted, getting in a workout is more difficult as well. The second way that your day-to-day life is significantly altered after having a baby is that your schedule is less predictable than it was before. It takes some time to get your newborn on a predictable feeding and sleeping schedule. Until that happens, you must adjust your own eating, sleep, and workout schedule to account for the needs of the baby. This state of unknown can make it more difficult to plan healthy meals and fit in a full workout. Losing weight after having a baby will require more effort and flexibility until you settle into a schedule that allows for adequate sleep and a predictable routine.
Losing weight after having a baby can be hard but it is not impossible. Remember that your body and your schedule need time to return to normal. Choose your weight loss goals and workout plan based on where your body and lifestyle are now. A great place to start for new moms is with a workout plan that can be done at home, such as MAPS Anywhere. Cutting out the commute to the gym – and need to find childcare – can give you time to squeeze in a workout between feedings and cuddles.