- With Mayo Clinic certified nurse-midwife
Mary M. Murry, R.N., C.N.M.
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Mary M. Murry, R.N., C.N.M.
Mary M. Murry, R.N., C.N.M.
Mary Murry is a certified nurse-midwife in the Department of Obstetrics & Gynecology at Mayo Clinic, Rochester, Minn.
Murry, a Cincinnati native, has been a nurse-midwife practitioner for more than 20 years and is an instructor at the College of Medicine, Mayo Clinic. She was a contributing reviewer and writer of the "Mayo Clinic Guide to a Healthy Pregnancy" book.
Her research interests include adult female survivors of sexual abuse, women's perception of pain in labor, and obesity in pregnancy.
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Pregnancy and you blog
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July 22, 2011
Weight loss after pregnancy: Tips from a specialist
By Mary M. Murry, R.N., C.N.M.
Are you looking forward to getting on the scale after your baby is born? You might hope that you've literally worked your butt off having the baby.
At first, you'll lose weight simply from the delivery of the baby and the placenta — as well as loss of amniotic fluid and blood. Within the next few weeks, you might also lose weight from all the fluid that used to be in your feet and ankles. Then weight loss is likely to slow down. Still, you're not stuck with pregnancy weight gain for life.
It might seem counterintuitive, but to take off those excess pounds it's important to eat regular meals after the baby is born. Even though you might be busier — and more tired — than you bargained for, be careful to eat healthy meals and snacks. It's also important to make conscious choices about what — and how much — you eat. Be aware of what you're eating and really think about it before you pop it in your mouth.
Another important part of pregnancy weight loss is physical activity. You might think I'm crazy to expect you to find time for exercise when you can't find time for sleep — but every bit helps. Make sure you have your health care provider's OK, then start out slowly. You might be surprised by how much better you feel after a 10-minute walk. Add a few minutes to your walk every day. Better yet, invite your partner or other new moms to join you.
Believe it or not, sleep counts in your weight loss plan, too. When you're exhausted, it's harder to feel positive about yourself — and make smart choices about food and exercise.
So get some sleep, think about ways to include physical activity in your daily routine, and be thoughtful about what you eat. Remember, it took an entire pregnancy to gain the weight and it'll take time to lose it. Be kind to yourself in the process.
7 comments posted
March 25, 2013 9:58 p.m.
Thanks for the info. I have had four kids and I just wanted to add my own thought or two. I don't know if some have experienced success with the creams and lotions and pills, but I didn't. The only thing that worked for me was sensible eating plan and simpel and short but consistent daily exercise. And oh yeah, having an exercise plan customized for pregnant women or women who recently gave birth did help a lot.
- Lorraine
August 24, 2012 3:03 p.m.
I only gained 24 lbs with my second kid because i had Gdm. 4 months after she was born I was 10 lbs lighter than I wqs whwn i got pregnant, although i was still about 15 lbs overweight. Then, i atopped nursing and it all went downhill from there. I was burning so many calories with nursing that when I stopped i ballooned back up 20 lbs in 2 months! Beware when weaning! While i was nursing i was steadily losing weight so I never bothered watching what I ate. Big mistake....
- lauraw
February 14, 2012 9:47 a.m.
great article, i agree when you get little sleep its hard to feel positive about yourself. I went through a stage of not being able to sleep and during the day i just didnt have the motivation to exercise which took my dedication to eat well away.
- Jam Sam
November 29, 2011 4:56 a.m.
thanks for u article, it was useful and help me feel better esp the part that u wrote about lack of time for the new mothers for exercise or ... actully for me it's the same, however by passing time i can find more time forexercise, and my postpurm depression getting better, so i can find more energy for back to life
- sara
September 19, 2011 4:08 p.m.
I was dreading the post-partum weight loss regime, but I found that I dropped all but about 5lbs. within 2 weeks after birth without doing anything special. If you didn't gain more than 30lbs, you shouldn't have a whole lot to lose afterward. I'm almost at week 3 and am just about back to my pre-pregnancy weight and shape. Whew! Also, breastfeeding burns a lot of calories; good for mom and baby!
- Sally
August 29, 2011 10:41 a.m.
I agree having a good exercise base helps. I also found that tracking my measurements was more rewarding then tracking pounds. I had gained 50lbs and it took awhile. It also helped to use a calorie counter website because I didn't realize how much calories I was consuming and why I wasn't loosing any weight.
- Anna
July 26, 2011 12:38 a.m.
Weight gain after pregnancy is quite normal, but one can avoid such situations by practicing prenatal yoga workout.The prenatal yoga postures assist in controlling weight and aids in smoother delivery.
- helen
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