How to Get Your Food & Fitness Groove Back After Baby
By Elisa Zied, MS, RD, CDN
Let’s face it--we’ve all seen countless celebrity moms looking unbelievably fit and trim in photos splashed across the pages of our favorite magazines or in televised interviews within weeks of having a baby. And I’m sure like me, you probably have a few friends who looked like they never even had a baby soon after delivering their bundles. But for most of us, getting our bodies back after having a baby isn’t something that happens overnight. And it’s no surprise that erratic feeding and sleeping schedules and family and work demands (not to mention hormones!) make it a real challenge for mothers to reclaim or develop healthful food and fitness habits and manage their weight.
Unfortunately, failing to lose weight postpartum may not only have negative health effects (it can up your risk of chronic diseases including diabetes, cardiovascular disease, and certain cancers, especially if you’re overweight or obese); it can also take its toll on your self-esteem and feelings of self worth. You may feel badly about your body and, counter-intuitive though it may be, use food for comfort and that can certainly undermine your efforts to get your body back post-baby.
Who Are The Successful Losers?
A new study published in Topics in Clinical Nutrition surveyed 692 women who gave birth in the past 5 years about breast-feeding, physical activity habits, stress level, depression, and work status. Researchers found that the women who had more weight loss success—they lost 50 to 100 percent of the weight they gained during pregnancy within 6 months—were those who reported they:
- went back to work
- had childcare help
- breast-fed
- did more physical activity.
The study also found that those who reported a higher stress level or more severe postpartum depression were among those who had less weight loss success. According to registered dietitian Ellen Slotkin, the lead author on the study, “This finding is yet another reminder that new mothers need to take care of themselves, seek out professional medical treatment for postpartum depression, and incorporate stress reduction techniques or things that reduce stress like exercise into their day, even when it seems there aren’t enough hours to do so. If women don’t add themselves to their priority lists, their health and ability to care for their families will likely suffer.”
How to Get Your Groove Back
Whether you’ve just had your baby or started your family years ago, here are 4 simple strategies that can help you once-and-for-all get your nutritional and fitness groove back:
1. Cut yourself some slack.
According to Elizabeth Ward, MS, RD, mother of three and author of Expect the Best: Your Guide to Healthy Eating Before, During, & After Pregnancy, “It can take several months to lose the "baby weight" so go easy on yourself. Hold off on dieting for at least 6 weeks, but don't go overboard on your eating, either. Your body needs time to recover from pregnancy and childbirth, and slashing calories will sap energy and make it harder to care for your family. Consume at least 1,800 calories a day, and more if you're nursing or exercising.” And whether you’re going back to work or not, forget the guilt, cut yourself some slack, and ask others for help. Although this study found working moms were more successful at weight loss, all moms need some kid-free time to grocery shop, prepare meals, or hit the gym.
2. Give breastfeeding a try.
Although it may not be for everyone, this study found that those who breastfed for any period of time were more successful at weight loss than those who did not. Despite the many benefits of breastfeeding for mother and child, the recent report of the Advisory Committee of the Dietary Guidelines suggests breastfeeding shouldn’t be promoted specifically for weight loss since weight loss may be small and depends on how often and how much women breastfeed and other variables.
3. Slip in fitness fixes.
“You may not be able to get to the gym or run as much as you’d like to, but you can still start to shape up with 10-minute metabolism boosters" says Ward. She adds “You can use light hand-held weights (or even soup cans) to tone your upper body, tune into a free exercise or video music show on TV, or simply take a walk with your baby.”
4. Fill your fridge and clean out your pantry.
According to Monica Bearden, RD and Shara Aaron, MS, RD, co-authors of The Baby Fat Diet, “Since we all have moments of weakness throughout the day, especially when we’re sleep-deprived, don’t trust will power to guide you towards healthier, more mindful choices; instead, keep high calorie, nutrient-poor temptations out of sight and make healthful foods visible and available.” Ward recommends stocking up on healthy foods that can be made into meals and snacks in minutes; these include eggs, whole grain breads and cereals, peanut butter, canned tuna and beans, low-fat milk, yogurt, and reduced-fat cheese.
Your thoughts....
Were you able to shed weight after having a baby? Share your story here!
Elisa Zied, MS, RD, CDN, is a nationally recognized registered dietitian and author of "Nutrition At Your Fingertips," "Feed Your Family Right!," and "So What Can I Eat?!." She is also a past national media spokesperson for the American Dietetic Association. For more information, go to www.elisazied.com, and www.nutritionatyourfingertips.com. Follow Elisa on Twitter and Facebook.
Comments
We're getting ready to try for our 2nd one and I can say I'm determined to have this pregnancy be so much more healthy than the first. I treated my body like a dumping ground and gained 70 lbs during my first pregnancy. Despite my rigorous diet and work out routine, I've only managed to lose 40 lbs in the past 2 1/2 yrs with no pre-pregnancy body in site.
This slow progress has been 'really' hard to take. I have been completely useless at practicing principle #1 and have viciously beat myself up everyday.
I still have not gotten over it ...
Okay whining is now turned off. Thanks for a great topic CC! Love it and look forward to reading everyone's comments full of inspiration :)
Nice topic. Pre-pregnancy, I was 40 pounds overweight, and I gained 35 during the pregnancy. Shortly after giving birth, I needed knee surgery, which has limited my ability to exercise. My daughter is now almost a year old and I've lost the baby weight plus 10 pounds through a combination of clean eating, breastfeeding, and stretching exercises. Just 20 pounds to go before we start trying for #2!
it took me 21 years to lose my baby fat! 
Some of these tips are good tips for any weight-loss plan: I like the 10-minute fitness fixes: during my VERY sedentary workday, I like to (don't laugh) get on my knees in my swivel chair, grab hold of my windowsill (desk if you don't have a window in your cube) and do "the twist" for 5-10 minutes. I have no idea if it helps my waist go down but it sure perks up my mood! -- and my coworkers think I'm a little nutsy anyway so it's not a big problem if the boss walks around the corner. 
I have a 4 year old (gained 65 lbs), 22 month old (gained 45 lbs), and a 4 month old (gained 40 lbs, but still hadn't lost all baby #2 weight). With my first, the weight flew off with no effort b/c 1) I was younger with a higher metabolism and 2) I was working two jobs and going to school full time. With baby #2, I was a few years older and not nearly as active. I lost "some" of the weight without trying. But still had 15 lbs or so to go when we found out we were expecting baby #3 (surprise!!).
My grandmother, in all her elderly wisdom, told me "oh, now you'll never get your figure back!" I took it to heart and decided to prove her wrong. From the moment I got home from the hospital, I kept a strict food journal. I wasn't on any diet, but I did aim for 2200 to 2500 a day and made sure I hit all the food groups since I'm breastfeeding. I started walking several times a day until my 6 week checkup. Then I did "Slim in 6."
My baby is almost 4 months old, and I'm fitting back into all my pre-baby (and I mean pre all 3 babies) clothing. I don't keep the food journal anymore b/c now it's habit to eat right. And I work out 3-4 times a week because I enjoy it. I'm at my goal weight and just want to maintain a healthy lifestyle.
I gained 28# with my first baby. I had no problems losing the weight - plus an additional 10#s. How? I breastfed, was very conscious of what I was eating - for my own health & my daughter's. I also walked with her ALL THE TIME. Getting out of the house raised my spirits, gave me more energy and we both enjoyed being out in the fresh air. I missed this when I went back to work!
With my second daughter I gained 30# and she was born in the middle of winter, so getting out was more difficult. However, I noticed how it impacted my moods if I didn't do something. Sneaking a few minutes to go up & down the steps, lift light weights (or the baby!) and being aware of what I ate enabled me to shed the weight quickly. It has taken longer this time to get toned, but after two babies in 20 months, I'm trying to be patient & think of myself as a work in progress.
Most importantly, I want to set a good example for my girls, keep up with them and live to a ripe old age to share their lives w/them. These are HUGE motivators for me.
With my first pregnancy I gained 45lbs and excersized 5 days a week for 30-45 minutes. I was determined to gain less weight with my second pregnancy 3 years later. I still worked out 5 days a week for 45minutes and gained 70lbs with baby number two. I think sometimes your body is just pre disposed to gain a certain amount of weight with babies. I know I could have just snacked on carrots but I didn't and I didn't always choose the right snacks but I felt I followed the same habits as the first time if not better ones. I was also in better physical shape this time around. So here I am 2 months later and breastfeeding has helped me lose about half the weight that I gained. This was true with my first child as well. The rest of the weight from my first pregnancy took me a year to lose. I don't think there is a any magic formula for losing baby weight just hard work and determination. Some people are just blessed with good genes. I am hoping to lose my remaining weight in less than a year but whatever will be will be. I am now working my way back up to 5 days of excersize a week slowly adding a day every week or 2. I am more worried about keeping up my milk supply than losing the weight. We need to try not to be so hard on ourselves for how we look postpartum and give ourselves time to return to normal. Enjoy being with our babies and give ourselves a little time each day to breathe. All the lbs. and work it takes is worth it when I look in my daughter's eyes.
Ok I'm so glad that some of you commented on the ridiculous 80's photo in this article. Could CC not have found a more updated photo?? It made me laugh out loud!
Hey ladies, I'm actually one of those that gained 25-30 with both my pregnancies and lost it within weeks (was in my early 30's). I attribute my success to doing three main things:
1). Be in good shape WHEN you get pregnant
2). Work out WHILE you're was pregnant (my choice was yoga, walking, swimming, and some light weights)
3). Eat the same calories you did BEFORE you got pregnant (so long as you were eatting enough), and add lots of greens for folic acid, lean meat for protein. I gained 5 pounds in one week from eating ice cream every night, so I stopped eating ice cream. Most only need an 200 extra calories a day (like one spoon of butter), and if you're like me, I was already eating 200 extra calories.
After the baby is born try to:
1). Breast Feed (your milk will not come in for several days but keep trying!)
2). Drink lots of water
3). Eat like you did when you were pregnant (see above)
4). Start exercising around 6 weeks postpartum (walking, yoga, Zumba etc).
I hope this is helpful, and I have lots of other little tricks on how to work in exercise with your baby if anyone's interested....
yeah my 1st thought when i saw that pic was "i've traveled back in time to the 80's!" that baby is straight up adorable though.
i was in excellent shape when i got pregnant & excercised during my pregnanacy. i actually gained weight the 1st 6 mos after my son was born. i just got carried away when the docs said "oh. you're nursing? you can eat whatever you want". but then i started getting out of the house more. once i got back to my normal eating habits & started moving i lost the weight quickly. I took baby on long walks & to baby swim lessons. i was also nursing for a year so that helped too.
i just wanted to clarify on the comment by ehanson78 about the milk not coming in for several days. that's stated as fact but everyone is different. i started producing milk months before my son was even born & so did another woman in my nursing class.
I gained 55lb with baby #2.. I exercised 5 times a day, but wasn't very strict w/ my diet (my body's metabolism crashes when I'm pregnant!). So, after baby I went back to teaching classes after 6 weeks, breastfeeding, and doing ChaLEAN Extreme.
My little girl is a year old now, and I am back in size 2/4's and have tons of energy : ) Hopefully with baby #3 I will keep the eating in check and gain less weight!
I am SOO glad to see this article and all the positive results CC members have posted! I've worked really hard over the last few years to loose the weight I've gained (10 lbs to go!). I am terrified that I won't be able to loose what I gain from having a baby. My mother gained 30 with me and 40 with my sister and it took her 24 years to loose most of it! That will not happen to me!
Thanks to ehanson78 and bnjionrek for posting the great successes you've had. I'm very interested in more tips and suggestions! I already plan to continue to walk every day and, for health reasons, my husband and I are already on good eating habits. Keep up the great articles and advice, CC!
I laughed soooo hard at that picture! Probably that 'baby' is now reading this article and thinking of having her own children! 
I put on 38 lbs during my pregnancy. I lost the weight within 7 months and I guess it took so long because I was not breast feeding. But I attribute the weight loss to a balanced diet and doing weights. I also went on long walks twice a day with my son. I am also careful with my carb intake on a daily basis as I have noticed that when I consume too much carbs I put on weight.
Before I got pregnant I put on 5lbs so I am trying to lose that weight as well.
THe article was right in pointing out that one's self confidence goes up when all that weight has been lost. I feel great now!
One thing missing from this article in my opinion - having a partner who is willing to share in the parenting responsiblity so a mom can get in some physical activity. Having a baby and being home with a newborn is tough. Many people do not have family nearby for support. My husband regularly relieved me of mommy duty when he could. It included waking up early with baby (I did the night shift), bathing baby in the evenings, and understanding I needed to get out, even if for a few minutes - I'm talking a 30 minute walk or to go get a coffee. Dad plays an important role and can do wonders to support his partner in weight loss (if that's her goal).
*singing in head, "can't touch this!"
Hey! I gained 20 kgs when iw as pregnant with my son.I lost the first during labour and the follwoing week. and i lost 7 kg in the following three months. I walked ALOT, i was out walking eveyr day, I was alone without family or baby daddy which made me go light on the eating and went back to pretty much my normal body except for the excess skin around the tummy. I later moved in with my parents and the 9 kg and weighed more than I did right after i had the baby. I've now started working out and cutting out uneccessary calories. I have a slice of cake when i feel like it but I don't stuff my face anymore. I am now 6 kgs away from my goal and I feel that I will reach it. I am not going to go mad if there's still a bit of tummy...after all I only had a baby 7 months ago and I've realised my body will never be picture perfect. good luck to you all!
i have 2 sons, ages 4 and 2. before my 6 week recovery period ended, i'd be back to pre-pregnancy weight. within months of having either boy, i weighed less than i did before i got pregnant, but my body was (is) NOT in good shape. i lost weight too quickly. i had a husband who was very demanding and offered no support, was under immense amount of stress, and whenever i had a break long enough to eat, i just wanted to sleep. i went back to work after my first baby when he was 2 weeks old. now i'm trying to recover a GOOD body, but jeez once it's wrecked, it's nearly impossible...
I gained 28 lbs with my now 11 month old lil girl. I was a gym rat pre-prego and I'm 6lbs away from pre-prego weight and 20lbs away from where I want to be. It's weird though because my belly is the only thing that's still big everything else is small. It's annoying becuz I still look prego. I'm starting Zumba classes next month and right now I run and am doing pilates. Anything to get rid of the belly I know it wont bethe same but were already ready to try for number 2. Eating right helped me to lose the weight since I didn't have any excercise time.
I have a two month old devil. The weight is slowly coming off. Breastfeeding really helps
500 extra calories per day
With my last (#2) baby, I actually had lost all the weight within a couple of weeks of going home, but I gained weight while breastfeeding because I was hungry ALL THE TIME. I'm due with #3 in less than 7 weeks. I'm still at my pre-pregnancy weight, but it was way too high, so I'm hoping for a reduction after the baby is born, but it's actually tempting to NOT breastfeed for weight reasons. On the other hand, the benefits for the baby outweigh (ha, ha! laughed after I typed that word, but I'm leaving it) my concern with my figure. Right now I'm just walking 5 days a week, making sure I only eat nutritious foods, and crossing my fingers :)
Original Post by: thegoodjohnWe're getting ready to try for our 2nd one and I can say I'm determined to have this pregnancy be so much more healthy than the first. I treated my body like a dumping ground and gained 70 lbs during my first pregnancy. Despite my rigorous diet and work out routine, I've only managed to lose 40 lbs in the past 2 1/2 yrs with no pre-pregnancy body in site.
This slow progress has been 'really' hard to take. I have been completely useless at practicing principle #1 and have viciously beat myself up everyday.
I still have not gotten over it ...
Okay whining is now turned off. Thanks for a great topic CC! Love it and look forward to reading everyone's comments full of inspiration :)
I was thinking the same thing about the pictures...hilarious!!!
I gained 45lbs when I was pregnant, I have lost 25 of it and just wanting the rest to come off! I have been drinking only water, trying to keep to my calorie goal, and not go over board. My daughter is 10 months old I was hoping to get all the weight off by 9 months, but that didn't work! My new goal is to get all the weight off plus some before we start trying for baby number 2 next July! I have 48lbs to go! I hope with determination I can do it! I have never been the workout type, but I have been going on walks with her to the park if it is a nice day, if it is hot we go to the mall for their free AC and just to walk around.
Hi my names Nikkole im 22 years old i am 5 ft 3 and i just had my second baby 11 weeks ago! Yea i was 125 before i got pregnant with my son and i gained 80POUNDS with him i was so depressed and then when he was almost 2 i started to loose the weight SLOWLY then i got pregnant again i weighed 159 when i got pregnant again and i gained 24 pounds with her and i have lost almost all of it and she is 11 weeks old i still have my sons baby weight tho! I want to loose weight the right way instead of taking pills or crash dieting cause the weight just comes back on after you quit any suggestions? i was thinking of joing the YMCA and doing a spin class and a weights class! But all the recipes online for low calorie meals are kind of expensive to make what should i do?
Hi my names Nikkole im 22 years old i am 5 ft 3 and i just had my second baby 11 weeks ago! Yea i was 125 before i got pregnant with my son and i gained 80POUNDS with him i was so depressed and then when he was almost 2 i started to loose the weight SLOWLY then i got pregnant again i weighed 159 when i got pregnant again and i gained 24 pounds with her and i have lost almost all of it and she is 11 weeks old i still have my sons baby weight tho! I want to loose weight the right way instead of taking pills or crash dieting cause the weight just comes back on after you quit any suggestions? i was thinking of joing the YMCA and doing a spin class and a weights class! But all the recipes online for low calorie meals are kind of expensive to make what should i do?
i gained almost 100 lbs during my pregnancy because of high blood pressure and i stayed in bed a lot i have 50 lbs to go but right now i hit a plateau it is really discouraging, also i breastfed for about a month only:( because i started school and work but its really hard
How great to read all these stories! I gained 32 lbs with number 1, eating well ; I didn't lose it all by number 2 (was still carrying 10 pounds from the first time round!) and gained a healthy 25 with the second. Lost 15 of that, but then went back to work and gained 10 more! Number 2 is now 18 mos old and I'm lugging around 25 pounds extra compared to my pre-baby days and trying to figure out how to get my body back! As an "older" mom (40+) I do think it's harder - the metabolism just doesn't want to cooperate! I'll need to kick it into gear, I know. But I'm thrilled to read about so many who are doing so well.
I did breastfeed, for a year, with both my kids and I do think it helped me (not to mention being great for your child, if you can do it). As I said, I actually GAINED weight when I went back to work full time after number 2, so I'm fairly certain stress has played a major role in my current situation.
I just want to give a big shout out to all the moms out there. It's hard! WE know it's hard, but sometimes I think we needed to be reminded of that. Take care and hang in there!
Nikkole, you are on the right track by joining CC. Try counting the calories in what you normally eat for several weeks, and you'll start to be able to do a fairly accurate mental tally (the scale will tell you if you're off!). Also, you'll find out that some inexpensive foods are also low calorie. It's definitely hard eating right on a budget, but I have a few staples that I buy in bulk, like boneless skinless chicken breasts. Also, growing a garden during the summer helped immensely, and I still have some of the winter squash in our garage! Also, I bought a couple of exercise DVDs, and I have my treadmill I bought several years ago, so I don't spend money on a gym membership or classes, but I know that doesn't work for everyone!
I just scrolled up and realized how long it's been since I last posted, so here's an update: I've lost 30 more pounds, and breastfeeding is actually helping this go-round. My problem now is all the fudge and holiday goodies and finding time to exercise. I've hit a plateau, but it's my fault! However, I feel much better at 40 pounds less than my pre-pregnancy weight, even though I need to lose another 25 pounds! It's nice to be in my medium-sized jeans again! I put my fat pants in the maternity clothes box, and I hope that even if we decide to have one more kid those pants will be too big! Good luck to all of you moms during the holidays! Merry Christmas!
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"How to Get Your Food and Fitness Groove Back After Baby in 1992." Nice photo. Where do I get my own Hammertime track suit?
Okay, snarkiness done. (Though it really is a hilarious photo.) This is good advice. I also think a good point to add would be try to keep exercising while pregnant if your doc okays it. It's a lot easier to keep it going than to have to start it all back up from scratch.