Going through the cycle of pregnancy weight gain and weight loss is something I know very well. I’ve done it 3 times!
If losing the weight you gained during pregnancy is a thought that plagues your mind, you’re not alone.
So what’s the secret to losing weight after having a baby? Is it a special diet? No. Is it an intense exercise plan? No. Is it a pill? No. Is it special diet foods? No.
The key is to STOP focusing on weight. To shift your thinking from a “weight-centered” focus to a “wellness” focus. It doesn’t cost you anything. The weight loss industry doesn’t like this approach because they make billions of dollars off dieters each year.
Losing weight and dieting may seem important, but the priority after having a baby is to take care yourself by doing things that nourish your body, like eating healthy foods, drinking plenty of water, resting, walking, and enjoying time with your new baby.
When your focus is on weight, the energy that could be used for doing things that nourish your body and mind, becomes wasted on self-defeating thoughts and actions. Think about it. How do you feel when you’re focused on weight and dieting? You might feel anxiety, stress, and frustration. You may get overwhelmed and feel out of control. These feelings, especially when you feel “out-of-control” can trigger emotional or mindless eating.
The reason diets are short-term, “lose-lose” solutions, is that changing your diet without changing your thoughts doesn’t solve the root of the problem. Changing your thoughts from “weight-focused” to “wellness focused” is key to create a “win-win” situation. It does take practice and time. However, any changes that are made to the diet when you do them out of a “wellness” mindset, are more likely to stick. You start to live a healthy lifestyle, as opposed to going on a “diet.”
It’s important to accept that setbacks will happen. They happen to everyone. If you’re having one of those “moments” where you’re not feeling good about yourself, be patient and empathetic. Talk to yourself like you would talk to a friend. Let yourself know that it’s OK, feelings pass, and let yourself feel love and gratitude for being blessed with a precious child. Celebrate motherhood and your body.
Here are some helpful tips to guide you along the way:
- Be patient – it takes time to lose the weight you gained during pregnancy.
- Tackle negative thoughts with positive self talk – a positive and encouraging inner voice is key to changing your thoughts and transforming your life.
- Don’t let setbacks discourage you from moving towards your goal. Respond to setbacks with gentle and encouraging inner dialogue. In other words, if you overeat, replace negative thoughts like “what is wrong with me?” with positive thoughts like “I was feeling stressed and the way I tried to comfort myself was with food… next time I will comfort myself by doing something that will nourish my body like go for a walk… the next time I eat it will be because I’m hungry and I will nourish my body with healthy, nutrient-dense foods.”
- Nourish your body with whole, nutrient-dense foods – fruits, vegetables, whole-grains, beans, yogurt, eggs, nuts, seeds, olive oil, avocado, and fish.
- Include a fruit or vegetable with each meal and snack. Fill a minimum of half of your plate with vegetables at meals.
- Choose organic products as often as possible, which helps reduce exposure to pesticides, hormones, artificial ingredients, artificial dyes, genetically modified ingredients, and other chemical additives.
- Limit processed and refined foods, such as soda, candy, donuts, cookies, and other processed snack foods. Avoid processed ingredients, such as high fructose corn syrup and hydrogenated fats.
- Drink water throughout the day, especially if you are breastfeeding.
- Incorporate mindfulness while you eat. Slow down. Put your fork down between bites. Pay attention to the flavors of the food.
- Don’t let the clock determine when you eat. Eat when you feel hungry. Most people are hungry about every 3 to 4 hours. Waiting too long between meals can lead to powerful hunger cravings and overeating.
- Keep your body active throughout the day. Do activities that you enjoy. Limit TV and computer time. If you feel stressed, put your baby in the stroller and go for a walk.
- Go to bed early. You’ll hear people to say to nap when the baby naps. That only works if you have one child or if you are lucky to have all your kids napping at the same time. I was never that lucky… so I just go to bed early. Even though I wake up every 3 to 4 hours to nurse the baby I still feel rested and energetic.
- Breastfeed your baby. It’s the best way to nourish your baby and it has the added benefit of helping with weight loss.
I hope this article leaves you feeling inspired and encouraged. The process of changing the way you think about weight loss is not easy but it works. It’s how I lost the weight gained from pregnancy three times.
Ironically, this very article that you’re reading is the only one, out of hundreds of articles I have written for online websites, that has been rejected. The reason stated by the company:
“How does this particularly and specifically apply to the topic of losing weight quickly after a baby?”
You see, they wanted me to give them a diet to follow, a specific meal plan, and specific foods to eat that will result in quick weight loss after having a baby. This particular online website knows that people are drawn to “quick-fix” solutions so they rejected my article because it didn’t provide the “quick-fix” they wanted for their readers.
It’s no small wonder that women (and men) are confused and struggle with their weight. The dieting industry literally keeps you trapped in a “weight-centered” focus and makes you think that you need a special diet, meal plan, or pill to lose weight.
What are your thoughts on this topic? Are you pregnant and already worried about losing weight after having a baby? Or have you had a baby and you’re constantly thinking about the weight that you want to lose?
Sincerely,
Lisa Rainer
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Tags: baby, breastfeeding, health, healthy diet, mindful eating, mom, pregnancy, weight loss
I think the emphasis on the behaviors and taking care of yourself is key. It seems like less of a stressor to put, as you said, healthful,whole organic foods in your body versus lose, lose, lose.
I posted recently related to a friends post about losing weight post baby and echoed some of what you said. “Sleep when the baby sleeps” can we kill that one?
Seriously… who has time to nap when the baby naps? It’s the only time that I have to get anything done! Have a great weekend Lauren!
Great tips and you look fabulous! So sad your article was rejected because it didn’t speak to the “quick fix” diet mentality. Happy Mother’s Day
What great information. Can’t believe this article was rejected!
Thanks EA and Sue! Crazy huh. I was pretty disappointed because it takes a lot of thought and energy to write an article. Happy Mother’s Day to you both too!
[...] Weight Loss After Baby [...]
Great tips. I have 2 kids, 2.5 years and 5 months. Napping doesn’t work either. I have to admit that it’s really hard to sit down and enjoy and savor a meal and be mindful. I’m always distracted by the kids and eat my meals in a rush, hence always feeling hungry, which if proof that eating slow and mindfully works!
So required this….I had my second baby 5 months bck nd obsessing about weight loss….try to eat slow but usually itsva rush n eat situation…also I feel verrrrry hungry after breastfeeding…and late nights:((
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Hmmm gotta be positive thanks
Congrats on your second baby! Remember to take care of yourself and your new little one! Sometimes hunger can be confused w/ thirst, especially when you’re breastfeeding so drink lots of water
Have a great weekend!!