SubscribeThe Keys to Post-Pregnancy Weight Loss
New research shows it takes just three things to lose the post-pregnancy pounds.
- Daily walking
- Reduction in TV watching
- No Trans fats
The study included 902 women who reported on their diet, exercise habits and TV viewing 6 months after giving birth. In general, Oken's team found, women who walked at least 30 minutes a day, watched TV less than 2 hours a day and ate relatively little trans fat were least likely to still have their pregnancy pounds one year after giving birth. (via Yahoo / Reuters)
It's not rocket science really. Neither is it grueling 2 hour workouts down at the gym.
Celebrity moms (along with their tummy tucks and personal trainers) have put ridiculous expectations on new mothers.
More like this in Health · Mar 7, 2007
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I know it's a "women thing and I can't understand" but I have to say I'm impressed beyond words that a woman can gain all that weight during pregnancy and then many women are able to lose it! My guess is that if men were hit with, let's say, a 50 lb. weight gain in 9 months every so often, there would be a new catagory beyond mega-obesity 'walking' around! :-)
ReplyDr. J, surely you must know about the weight gain includes an average of (WebMD numbers):
4-pounds of the gain is from blood volume increase;
8-pounds for the baby;
2-3 pounds amniotic fluid;
2-3 pounds placenta weight;
2-3 pounds breast tissue increase;
3-5 pounds increased uterus size weight;
That's 21 to 26 pounds before an ounce of fat is stored on the body for breast feeding energy stores, which can add another 5-9 pounds in a "healthy" normal pregnancy without excessive weight gain.
But it's still kinda cute that you're impressed =)
ReplyYou forgot number 4: Don't get fat in the first place. Americans who have lived overseas are always amazed at the skinny pregnant women and skinny women with newborn babies. The "fat or pregnant?" question is never in your mind. In the U.S., pregnancy is an excuse to strap on the feed bag.
ReplySounds like the keys to weight loss, post-pregnancy or not!
It amazes me what a profound effect a simple movement like walking can have. It's how I started exercising when I finally made up my mind to lose weight. Even now, it's something I enjoy tremendously
Brian
ReplyDon't forget about breastfeeding! That really should be number one IMHO.
ReplyThose are indeed good practice for weight loss. I walk everyday to work and it prevents me from gaining weight. It's my only form of exercise and I don't observe a balance diet. I guess they both work where in walking burns down what I gain from an unbalance diet.
ReplyYeah... a healthy weight gain for a woman who starts pregnancy at a normal weight is 25-30 pounds. (Note that this is ONLY about 300 extra calories a day.) Once you factor in the weight of the baby, placenta and increased blood volume, that really leaves you with maybe 10-15 pounds, some of which is increased fluid and fat needed to breast feed. Breast feeding requires an extra 500 or so calories a day... making it not all *that* hard to lose the weight.
Of course, women who already get daily exercise, moderate their TV viewing and avoid processed foods (the source of trans fats) are likely the ones who started at a healthy or near healthy weight in the first place and are probably less likely to have gained an excessive amount of weight during their pregnancy.
ReplyBreastfeeding is totally the way to go -- using that as a supplement to general good eating and fitness, I took off all that "baby weight" and then some.
Unfortunately it came back after baby was weaned, and I went back to work, and got back into some bad habits...
ReplyIt's funny that breastfeeding has come up recently. I'm actually in the process of engineering a protein powder blend that will come much closer to mother's milk than any single protein type alone.
ReplyI agree to breast feeding. A good way weigh loss and to stay in shape. I know several moms who's been breast feeding and are slowly reducing back to original size.
ReplyI am trying to loose 25 lbs...going through menopause it hasd been much more difficult.
Last fall I took a cruise. We attended a fat burning seminar. They informed us that the older you get the more your fat cells buildup making it harder to loose the fat. They suggested we use Algae.
ReplyGeez... Does it take that much work to get back to the way you looked pre-preg? And is it any easier if you were in good shape beforehand?
Also, what about stretch marks? Do they go away quickly?
ReplyI had twins two years ago. I weighed 181 lbs. at devivery. Today I weigh 119 lbs and I can tell you that it took a lot more than No Trans Fat, less TV and more walking to lose all that fat!
ReplyGabby
Thanks Gabby....you are so right! I am working my butt off and I still have a ways to go...I weighed 120 before I got pregnant and 180 after...it was a nightmare....I walked 3 miles a day and ate moderately, but my body packed on the pounds...I lost 30 of the pounds, but I can't get the rest off....How did you do it?
ReplyI gained the textbook 25 lbs during pregnancy and have lost all but 6 lbs!!! It simply will not move. I jog 3.5 miles every day and eat to hunger, no icecream or any of that junk. I have never had a weight problem, and still don't, but I want to fit in ALL my pre-pregnancy clothes, not just my "fat" clothes. Any advice on shedding those last few? Oh...I deivered 9 weeks ago and am nursing. Tips are very welcomed!
ReplyMichelle--My goodness, don't be so dang hard on yourself! It's only been 9 weeks?? You're doing fine! How long are you going to nurse? Breastfeeding burns off about 600 calories a day...keep it up and those 6 lbs will be gone in a month or so. Add in an extra 10-15 minutes of exercise a day and it'll be gone even quicker.
ReplyI had my 4th child 9 weeks ago. Breastfeeding is very important for weight loss and for the health of your child, and no powder or formula can replace it - think *antibodies*. Remember, it took nearly 9 months to put it on, give yourself AT LEAST that to take it off. Plus, I would think your priority now would be your baby, not yourself! I still have 12 lbs to go from my latest delivery. I gained 60 lbs. with #1, 55 lbs. with #2, then my body caught on and I gained only the recommended 30 lbs. with the last 2. The weight gain & stretch marks are well worth it!
ReplyI delivered my second baby 5 weeks ago. I gained 45 pounds. I have about 22 pounds left to lose and am so anxious about it. I am exercising every single day and breastfeeding and eating really well. I am so frustrated b/c I have only lost 1 pound in the last 2 weeks. I don't get it? I'm starting to get really nervous about it. Any thoughts?
ReplyHi Michelle ~
I'm seriously impressed with your 19 pound weight loss only 5 weeks after delivery! I'm 9 weeks post-baby and have lost only 5 of the 20 that I want to lose.
I'm not terribly concerned about losing the weight. I've always been relatively slim, so there's nothing to make me think that I won't be again. I'm breastfeeding and slowly starting to eat healthy again and incorporate more heavy exercise into my lifestyle with the little one.
I know I'm making a conscious effort to work on my overall fitness and that makes me feel good. It's not a race and I know that I can and will make it all come off - just not tomorrow.
Any stress that you might be feeling about your weight loss may also be contributing to your body hanging on to those last few pounds. Relax about the weight, enjoy your baby, continue your fitness regime and you'll see the results that you want!
ReplyHi All,
ReplyI want to say it is all in how you ate during your pregnancy. I ate a very well, balanced diet during pregnancy and with everything I gained 34 pounds alot of that being water retention. I have lost all 34 pounds plus an extra 3 in just 3 1/2 weeks after delivery. You really need to watch what you eat during your 9 monthes.
I am only 5 months pregnant and I have already gained 20 pounds. I have always been an active person but the pregnancy has slowed me down. I am only able to exercise 45 minutes on the life cycle and 30 minutes on the treadmill. I used to run an hour and half plus half hour on the tread mill. I have been running since the fifth grade and I have never lost a pound. I was 145 pounds and unhappy about it when I got pregnant. If I have never ever been able to loose weight with diet and exercise in the past how will it magically work now?
Emily
ReplyDear Emily,
I happen to have some hormonal dysfunction, so I went to see an endocrinologist/metabolic doctor. He informed me that cardio exercise actually slows down your metabolism for the next 2 days (so you should limit it to 20-30 minutes daily) and that weight training does the opposite, speeding up your metabolism for the next couple of days.
So, it seems to me you are way overdoing on your cardio and not doing any weight training... Try to do 20-30 minutes of whatever cardio activity you like, and then 30-40 minutes of weight training, especially for larger muscle groups (such as any leg exercises, back, abs, and some arm exercises - as these are not as large).
Good luck!
ReplyI just had my 2nd baby 3 weeks ago. Though I agree with the comment that "it's all about how well you ate during pregnancy," some mothers do not understand those of us who suffered from hyperemesis (severe nausea and vomiting in pregnancy.) Many of us need IV fluids and medication just to get through each day. For several months, those who do suffer from it are able to keep little food, if anything, down. When we finally are able to eat, the nausea is still often unbearable, meaning that fruits and vegetables actually trigger the vomiting all over again. A high carb diet is, for some, one of the only options.
ReplyI did gain 40 with the baby and have lost 20, but I know it is harder to lose those last 20, partly because I ate so poorly for several months (all I wanted was potato chips and ice cream for 2 months straight once I WAS able to eat again.) It was not an excuse to "strap on the feed bag," but after being that sick, you are thankful to keep anything down. Just something to encourage those other moms who went through it...and something to educate the mothers who didn't (not to mention the men.)