First things first. We just want to say that you are

beautiful, mama. You are making a baby from

scratch. In a way, you might think of a little baby weight simply as a

reminder of the awe-inspiring work you have put in to create your little


Not a souvenir you are excited to hold on to? We get

it, girl.

Every time you step on the scale at your monthly or

(gasp!) weekly OB visit has you wondering, “How will I ever lose all of this baby weight?”

“Will it ever come off? Will breastfeeding really

help me lose weight after the baby is born? What can I do to lose the baby

weight safely and effectively? Am I doomed to never see my waist again?”

Yes, these are the questions that plague many of us

mamas. Here’s the good news. Your postpartum weight-fate is not written in the


Okay, sure. Research

indicates that 25% of women retain 10 or more pounds one year after giving

birth. That doesn’t mean that you are destined to fall into that group! Armed

with the latest insights into losing postpartum weight, you will have the

knowledge you need to lose that pesky baby weight and start feeling like your

old (young) self again!

These are the 5 things that will really impact your postpartum weight


Gestational weight gain.

Weight gained during pregnancy is probably the most important factor in determining how much baby weight is retained.

Research even shows that weight gain during pregnancy is related to postpartum weight retention more than 15 years after giving birth!

Women who gain more than the recommended gestational

weight gain retain on average 4.72 pounds 3 years later and 10.41 pounds more

than 15 years later.


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Frequency of postpartum exercise has been linked to

postpartum weight retention.

More specifically, exercising a little every day, or walking at least 30 minutes a day, is related to less postpartum weight retention.

It doesn’t need to be as intense as your pre-baby

boot camp or CrossFit—as long as it is consistent. Choose an exercise you

actually enjoy and you will be more likely to keep up with it. Even a few laps

in the pool or a power walk with baby will work wonders for your weight and


Food intake.

Does this one seem a little obvious? Sure, eating less

food is related to less postpartum weight retention. But not all foods are

created equal, mama.

Fats contain more than twice the calorie content of carbohydrates and proteins. Trans fats, especially, have been shown to be related to postpartum weight retention.

In other words, eating fewer baked goods (e.g.,

cakes, cookies, pie), chips, French fries, doughnuts, fried chicken, and margarine

will help you shed excess baby weight even faster. If you are feeling tempted,

look for a tasty (and slightly healthier) alternative, or have a

smaller-portioned treat once in a while. We know, mama. #thestruggleisreal

Television viewing.


suggests that the chance of retaining 5kg (around 11 pounds) of postpartum

weight goes up significantly with each hour of television watched per day.

Additionally, physical activity does not appear to alter the detrimental effects of

television viewing (or trans fat intake) on postpartum weight retention.

This research found that women who watched less than 2 hours of TV a day were in a better position to lose their baby weight.


Although we’ve all been told about the beneficial

effects of breastfeeding on weight loss, empirical evidence on the topic is

less clear.

Overall, research suggests that breastfeeding itself is not enough to lose postpartum weight. However, breastfeeding exclusively for 3-6 months and breastfeeding for at least 12 months is related to significantly less weight retention.

Specifically, research

indicates that women who breastfeed intensively and for longer periods of time

(i.e., 12+ months) lose weight more rapidly between 3 and 6 months postpartum

and retain less weight after 12 months.

Although breastfeeding can burn up to an additional

500 calories a day (20 calories per ounce of expressed milk), it probably

shouldn’t be counted on as the primary means of postpartum weight loss.

There may be countless reasons you want to shed

those remaining post baby pounds. Whether it is to feel your best or look your

best, remember that striving for a healthy weight after your pregnancy should

be done for yourself.

If you retain a pound or two a year or so after baby

is born, don’t beat yourself up. The average woman retains around 1.3 pounds,

give or take. When we think about what that weight represents, we can totally

live with that tiny badge, err…bulge of honor.

Wishing you all the health and happiness in your

post-baby world, mama!

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