Postpartum Wellness: When to Prioritize Weight and Health After Giving Birth, According to Experts

After giving birth, many new mothers struggle to manage their own health while also caring for their newborn. Coping with the changes in body and lifestyle can be difficult. Many women feel pressured to get back in shape quickly, but it’s important to remember that each journey is different. Prioritizing your health, including weight management, is essential not just for your recovery but also for your long-term health. We spoke to Dr Manisha Ranjan, Obstetrician-Gynaecologist and specialist at Nidhan Maternal and Child Care Centre, Noida, who explained the right time for mothers to focus on their weight and health after pregnancy. 

According to a 2021 study, approximately 15-20% of women worldwide are classified as obese during early pregnancy. During pregnancy, nearly half (47%) of these women gained weight beyond the guidelines set by the Institute of Medicine (IOM). One year after giving birth, approximately 20% of women maintain an average weight gain of 1-5.5 kg. Additionally, during the late postpartum period, defined as 12-24 months after giving birth, approximately 25% of women gain more than 2.25 kg.

The Importance of Postpartum Recovery

“For the first six weeks after giving birth, a woman’s body is primarily in recovery mode. This period is often referred to as the postpartum period because it undergoes major changes both physically and mentally,” says Dr Ranjan. It’s important to prioritise rest, nutrition and healing during these weeks. The focus should be on recovery rather than on losing weight quickly.

Postpartum Nutrition

Proper nutrition is essential for mothers, especially those who are breastfeeding. “Breastfeeding not only nourishes your baby, but it also burns calories and leads to weight loss over time. However, trying to lose weight too quickly can have a negative impact on your energy levels and milk supply, leading to fatigue and low milk supply,” adds Dr Ranjan.

Read more: Life after birth: Expert help to understand the changes in your body after giving birth

6 week test

“Around six weeks after giving birth, most women have a check-up with their healthcare provider and are often given the go-ahead for light exercise. This is an ideal time for new mothers to start incorporating light exercise into their daily routine,” advises Dr. Ranjan. Activities like walking, postnatal yoga, and stretching are not only beneficial for physical recovery, but also for mental health.

Mental Health Considerations

The postpartum period can be an emotionally difficult time, with many women feeling anxious and sad. Exercise has been shown to improve mood and reduce symptoms of postpartum depression. Regular exercise can also increase energy levels and improve the quality of sleep, which can often be difficult to achieve for new parents.

Read more: Postnatal depression: Expert explains the impact of undiagnosed, untreated postnatal depression

Gradually increase activity

“Once a mother enters the 3-6 month postpartum period, she can gradually increase the intensity of her physical activity. This is the time to introduce more structured exercise, such as strength training and moderate aerobic exercise, and take more postnatal fitness classes,” adds Dr Ranjan. The goal at this stage is to gradually lose weight while regaining strength and endurance. According to the Journal of Clinical Medicine, physical activity often needs to be combined with dietary changes to get the most benefit from weight management.

Set realistic goals

It is important to set realistic and achievable goals during the postpartum period. Mothers should aim to lose weight gradually, usually not more than 1-2 pounds per week, which is considered healthy and sustainable weight loss. “Extreme dieting and exercise regimes are generally not recommended as they may lead to fatigue and health problems. Rather, a balanced approach that includes regular exercise, proper nutrition and self-care is likely to yield better results in the long run,” stressed Dr Ranjan.

[  Disclaimer: This article contains information provided by experts and is for informational purposes only. Therefore, we recommend that you consult a specialist if you have any health problems to avoid any complications.  ]