Written By: Gloria Tsang, RD
Title: Founding Registered Dietitian
Alumni: University of British Columbia
Last Updated on:
Weight Loss After Pregnancy – a Healthy Approach
Table of Contents
Weight Loss After Pregnancy – Be Realistic
It is important to be realistic about weight loss after pregnancy. It took 9 months to gain the weight so you should not expect to lose it overnight. As a general rule, it is not healthy to lose more than 2 lb a week. It is easier for breastfeeding moms to lose weight as breastfeeding uses an extra 500 calories per day. In addition, you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly and wider hips or waistlines.
Easy Weight Loss after Pregnancy
If you’re not breastfeeding, try eating a little less than you normally need to maintain your weight. However, don’t be too restrictive; you need a healthy balanced diet to help heal and recover from childbirth. Most women need a minimum of 1,200 calories a day to stay healthy. The average woman needs 1,800 – 2,200 calories a day. The best way to get rid of excess fat is through expending more energy than you take in. To lose roughly a pound a week, cut out 500 calories a day from your intake and perform regular moderate exercise.
It is best to speak to your Registered Dietitian or healthcare provider to customize a healthy meal plan for any weight loss programs. Generally, try eating plenty of high-fiber fruits & vegetables as well as whole grains. If you are breast-feeding, you need 4 servings of dairy foods or other calcium-fortified foods. Follow healthy eating guidelines for portion sizes and number of servings within other food groups.
Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
