After birth, your body needs time to recover. Adjusting to the new normal and healing from the trauma can take months. That’s why you might notice that your tummy still looks a bit pregnant, your pelvic floor feels different, and your breasts are constantly changing size depending on your feeding schedule.
Understanding these changes is the first step in setting realistic expectations and goals for your postpartum weight loss journey. Most importantly, every new mum’s experience is unique, and there’s no one-size-fits-all approach to recovery.
Achieving Your Postpartum Body Goals
Worldwide, millions of women give birth every year. If you’re reading this, chances are you’ve recently embarked on this life-changing journey. Amidst the sleepless nights, nappy changes, and endless cuddles, you might catch a glimpse at yourself in the mirror and feel like your body has changed—a lot.
Now that your baby’s here, you might be itching to set new fitness goals to reclaim your once-gorgeous body. However, keep in mind that your postpartum body is not a problem to be fixed but a testament to your strength and the miracle of life.
Beyond fitting back into your pre-pregnancy clothes, you must prepare to juggle the responsibilities of raising a baby and living a fulfilled life. For these, you need to set sensible expectations while staying confident in your own skin.
Understanding Your Postpartum Body
Before we jump into action plans and goal-setting, let’s take a moment to appreciate the incredible journey your body has been through. Pregnancy and childbirth bring about massive changes, and it’s important to understand what’s happening under the hood.
Pregnancy and Weight Gain
Childbearing causes significant transformations in a woman’s body. Your uterus expands to accommodate your growing baby, your breasts prepare for breastfeeding, and your hormones go on a wild rollercoaster ride. These hormonal shifts can affect everything from your mood to your hair and appetite.
A woman gains an average of 12 kilograms during their entire pregnancy. While weight gain is expected, you might want to consider checking your body mass index (BMI)—the ratio between an individual’s height and weight—while pregnant. High BMI in pregnancy may affect your and your baby’s health.
Women with a BMI ratio ranging from 25 to 29.9 are considered overweight. In addition, those with more than 30 are considered obese, according to the Australian Institute of Health and Welfare (AIHW).
Note that these changes can’t be reversed overnight. Postpartum recovery typically takes months. That’s why you need to be pragmatic and patient when starting your weight loss journey. But it doesn’t hurt to explore different possibilities to make it easier.
Surgical Interventions: Understanding Your Options
While diet and exercise are the foundation of postpartum body changes, some mums might consider surgical interventions to address specific concerns. It’s important to approach this topic with careful consideration and thorough research.
It’s crucial to wait until you’ve fully recovered from childbirth and finished breastfeeding before considering any surgical procedures. Most surgeons recommend waiting at least six months to a year after delivery.
Here are some common surgical interventions that some doctors might recommend:
- Liposuction: This procedure can target stubborn fat deposits in specific body areas that resist diet and exercise.
- Tummy Tuck (Abdominoplasty): Moms can rely on this one to address excess skin and separated abdominal muscles (diastasis recti) that sometimes persist after pregnancy.
- Breast Lift or Augmentation: For mums who experience significant changes in breast size or shape after pregnancy and breastfeeding.
- Mommy Makeover: A combination of procedures typically including tummy tuck, breast surgery, and sometimes liposuction.
It’s essential to understand that these are major surgical procedures with potential risks and significant recovery time. They should never be taken lightly or seen as a quick fix. Always consult with board-certified plastic surgeons at Levant Liposuction and similar clinics to discuss your goals, expectations, and any concerns. Many women achieve their postpartum body goals through a combination of surgical and non-surgical means.
Nutrition for Postpartum Recovery
What you put on your plate is just as important as what you do in the gym. Proper nutrition is crucial for healing, energy, and overall well-being, especially if you’re breastfeeding.
First things first—ditch the idea of “dieting” in the traditional sense. Your body needs nourishment, not restriction. Focus on eating a variety of nutrient-dense foods that will fuel your recovery and keep you energised for those middle-of-the-night feeds.
Focus on these key nutrients to hasten postpartum recovery:
- Protein: Essential for tissue repair and muscle maintenance. Think lean meats, fish, eggs, legumes, and dairy.
- Iron: Helps combat postpartum fatigue. Load up on leafy greens, red meat, and fortified cereals.
- Calcium: Crucial for bone health, especially if you’re breastfeeding. Dairy products, leafy greens, and fortified plant-based milks are great sources.
- Healthy fats: Omega-3s are important for brain health (yours and bub’s!). Include fatty fish, chia seeds, and walnuts in your diet.
- Fibre: Helps with digestion and can prevent constipation. Fruits, vegetables, and whole grains are your best mates here.
Don’t forget to stay hydrated! Water is crucial for milk production if you’re breastfeeding, and it helps with overall recovery. Keep a water bottle handy and sip throughout the day.
Eating well isn’t about being perfect. It’s about nourishing your body and giving it the fuel it needs to recover and thrive.
Exercise Routines for Postpartum Fitness
Now that we’ve sorted out your nutrition, let’s talk about getting moving. Exercise can be a fantastic way to boost your energy, improve your mood, and work towards your fitness goals. But remember, your body is still healing. Hence, it’s crucial to ease back into exercise gradually and with your doctor’s approval.
- Walking: Start with short walks around the block and gradually increase your distance and pace. It’s a great way to get some fresh air and can easily be done with bub in tow.
- Pelvic Floor Exercises: These are absolutely crucial for all new mums. Kegel exercises can help strengthen your pelvic floor muscles, improve bladder control, and support your core.
- Gentle Yoga: Postpartum yoga can help improve flexibility, reduce stress, and strengthen your core. Look for “mum and bub” classes in your area or follow online tutorials designed for new mums.
- Swimming: Once your doctor gives you the green light, swimming can be a fantastic, low-impact workout—especially for your upper body. It’s also gentle on your joints and can help improve cardiovascular fitness.
- Strength Training: As you feel ready, incorporating strength training can help rebuild muscle tone and boost metabolism. Start with bodyweight exercises like squats, lunges, and modified push-ups before adding weights.
- High-Intensity Interval Training (HIIT): For time-poor mums, HIIT workouts can be a great way to get an effective workout in a short amount of time. But remember, only attempt these once you’ve built up your fitness base and got the all-clear from your healthcare provider.
It’s better to do shorter, regular workouts than to push yourself too hard and risk injury or burnout. Also, consider your pre-pregnancy fitness level. Listen to your body, and don’t hesitate to scale back if something doesn’t feel right.
As you progress in your fitness journey, you might consider working with a personal trainer who specialises in postpartum fitness. They can help design a program tailored to your specific needs and goals.
Setting Realistic Postpartum Body Goals
When setting your goals, it’s crucial to be realistic and focus on health rather than arbitrary numbers on a scale. Here are some tips to help you set achievable postpartum body goals:
- Focus on feeling, not just looking: Instead of fixating on fitting into your pre-pregnancy jeans, think about how you want to feel. Do you want to have more energy to play with your bub? Or maybe you’re keen to build strength for all that baby-carrying?
- Set small, incremental goals: Rome wasn’t built in a day, and neither is your postpartum body. Start with small, achievable goals like taking a daily walk or doing a few minutes of gentle stretching each day.
- Prioritise self-care: Your postpartum goals should include taking care of your mental health too. Consider goals like getting enough sleep (when bub allows!), staying hydrated, or finding time for relaxation.
- Be flexible: Your journey might not be linear, and that’s okay. Be prepared to adjust your goals as you go along based on how your body feels and responds.
- Celebrate non-scale victories: Have you noticed improvements in your energy levels, mood, or strength? These are all wins worth celebrating!
Your postpartum body goals should be about nurturing and strengthening your body, not punishing it. Start with a light physical exercise. As you move forward, keep checking in with yourself and adjust your goals as needed—ensuring you can achieve them while juggling the demands of motherhood.
Embracing Your New Body
While it’s natural to want to feel comfortable and confident in your skin, remember that your worth isn’t determined by the number on the scale or the size of your clothes. Your body tells a story of strength, of love, and of the incredible journey of motherhood.
As you work towards your postpartum body goals, whether through nutrition, exercise, or other means, remember to be kind to yourself. Celebrate the small victories, be patient with the setbacks, and above all, listen to your body.
After all, you’ve accomplished something truly remarkable. It has created, nurtured, and brought new life into the world. That’s no small feat!
Wrapping Up
Your postpartum journey is uniquely yours. Some days, you might feel like conquering the world, while others might find you in tears over spilt breast milk. Both are okay, and both are part of the beautiful, messy adventure of motherhood.
As you navigate this new chapter, remember that the most important thing is that you feel healthy, happy, and able to enjoy this precious time with your little one.
Whether you choose to embrace your stretch marks as tiger stripes, work towards fitting back into your favourite dress, or anything in between—know that you’re doing an amazing job. Your body has changed because it has grown in love, and that’s something truly beautiful.
