You’ve just brought a little miracle into the world. Congratulations! But let’s be honest: postpartum life isn’t a walk in the park. Between sleepless nights, endless nappy changes, and the whirlwind of emotions, it’s easy to feel overwhelmed – especially when it comes to the topic of “getting back in shape”.
We all know that those extra pounds can be a source of stress. But here’s the truth: your body has done amazing things. It has grown a tiny human being! Be proud of what you’ve accomplished. Remember, your journey back to your fitness goals should be one of self-care, not pressure.
Here’s what to keep in mind as you navigate the postpartum period:
Understanding the Postpartum Shift
It’s perfectly normal to see some changes in your weight after childbirth. Doctor Anywhere’s Dr Lim Wan Ting, a general practitioner with a special interest in women’s health, shares: “Many women gain between 10-15kg during pregnancy, and while some of this weight naturally reduces in the first few months post-delivery, the rest may take longer to stabilise.” This can be influenced by hormonal changes, breastfeeding, sleep deprivation, and even the stress of a new life with a baby.
Dr Lim notes: “While breastfeeding can contribute to calorie expenditure, individual responses vary. Some women may find their bodies maintaining fat stores to support lactation.”
Go easy on yourself, mama
Forget the quick fixes and extreme diets – those don’t work for the long haul, and they’re certainly not the best approach for your postpartum recovery. Here’s a more sustainable, balanced approach to weight management:
- Fuel Your Body Right: Instead of focusing on calorie counting, prioritise nourishing foods. Think whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. This will help you regain your energy and support your body’s healing process. Dr Lim advises: “Instead of focusing on calorie reduction, prioritise nutrient-dense foods. Whole grains, lean protein, healthy fats, and plenty of fruits and vegetables can support overall health.” A balanced diet also plays a role in postpartum recovery, supporting energy levels and overall well-being.
- Movement for You: As your body heals, gently introduce exercise back into your routine. Start with short walks, light stretching, or postpartum-friendly workouts. Listen to your body and don’t push yourself too hard. Remember, consistency is key. Dr Lim says: “Gentle activities such as walking, stretching, and postnatal exercises can support physical well-being. As the body recovers, higher-intensity workouts can be considered based on individual fitness levels and medical advice.” The key is to choose activities that fit your schedule and energy levels.
- Sleep When You Can: Sleep deprivation can wreak havoc on your metabolism and energy levels. Try to nap when your baby naps, share nighttime duties with your partner, and practice relaxation techniques to help you catch those precious moments of rest. Dr Lim explains: “Lack of sleep affects hormones that regulate hunger and energy balance, which may contribute to increased cravings.”
- Find Your Support System: Postpartum life is a time when you need all the support you can get. Lean on your partner, friends, and family, and don’t be afraid to ask for help. Sharing the load can make a world of difference.
Seek Guidance When Needed
For some mums, postpartum weight management can be more challenging. If you’re feeling overwhelmed or unsure about how to approach your fitness goals, don’t hesitate to reach out to a healthcare professional. They can assess your individual needs and provide personalised advice. Dr Lim advises: “Some women experience metabolic shifts after childbirth that make weight management more complex. Consulting a medical professional can help assess individual needs and provide appropriate recommendations based on health status.”
Remember, this is your journey. Be patient, listen to your body, and celebrate each small victory along the way. You are amazing, mama!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new diet or exercise programme.
