How I Lost 50 lbs. After Pregnancy: A Guide to Postpartum Weight Loss
"Losing 50 lbs. after pregnancy wasn't easy, but with determination and the right strategies, I achieved my goals. Here's how you can too!"
When I was pregnant with my first child, my doctor told me 25-35 lbs was a healthy pregnancy weight gain. I thought I would gain 30 lbs by eating healthy and maintaining my fitness goals while pregnant.
It turns out that I gained 50 lbs during my 39.5-week pregnancy. The challenges of being a new mom are daunting enough as it is, but the feeling of needing to "bounce back" and get your body back to its pre-pregnancy self can be a lot of added pressure.
It took me eight months to get back to my pre-pregnancy weight and feel stronger and better than before. In this guide, I share best practices that helped me achieve my goals while still enjoying being a new mom and maintaining a career.
Most doctors recommend waiting six weeks before beginning your workouts after you have a baby. Each pregnancy and person will vary. I began working out again at 21 days after having a natural birth. I started out with light workouts involving weights and some cardio. I continued this routine a few days a week until my doctor gave me full clearance to work out at my 6-week postpartum check-up.
When I gave birth, I weighed 170 lbs. I figured I would lose a lot of weight as soon as my daughter was born, but I was disappointed that I only lost about 10-11 lbs in the first week. I thought a lot of the water weight would go away instantly. Wishful thinking.
I also opted to breastfeed for the first three months. You will read that breastfeeding burns a lot of calories, but I don't feel like I was able to lose weight while breastfeeding. I always tried to eat enough of the right foods to produce more milk. I think my weight continued to drop to around 145 lbs over the first three months while breastfeeding.
At this point, I was feeling stuck and frustrated. I was working out five days a week and not getting the desired results. I discussed my frustration with my fitness trainer, who helped me implement changes that resulted in breakthroughs for my fitness goals.
How I Successfully Lost 50 lbs. After Pregnancy
#1 You must eat protein-focused meals.
Ideally, you should eat your weight in protein grams daily. You can use an app such as MyFitnessPal to track your macros. You will lose weight when you are in a calorie deficit. I had been starting most of my days drinking a latte and eating things like bagels in the morning.
My guilty pleasure. I had to cut this out or cut it back if I wanted to achieve my goals. This will be a game changer for your weight loss.
#2 Strength training is the best form of fitness for me.
I do a mix of cardio intervals and weights 5X a week. This will help you build muscle and burn more calories over time.
#3 Use a watch or fitness tracker.
I started using an Apple Watch to hold myself accountable. For me, an hour workout should result in 300 active calories burned. I aim to burn 700 active calories daily while tracking on my watch.
My best friend and I started an Apple Watch competition when I first got hooked on the watch. It motivated me to get my workouts in and not to cut corners in the gym, even when I didn't have the time.
Discover the fitness gear and supplements that help me stay on track. Visit my Amazon storefront to find all my daily essentials for a healthy, active lifestyle! Click here
#4 Cut back on alcohol and sugar.
It's a must. As someone who loves a good glass of red wine, I would indulge once or twice a week at dinner but kept my alcohol to a minimum. I said goodbye to sweet drinks like margaritas. I don't enjoy them anymore. The calories were not worth all of my hard work at the gym!
#5 Use a scale like this one by Etekcity.
It's available on Amazon for around $20. It helps you track your body fat and other metrics and set your goals. I was surprised to see how high my body fat was at different points. I aim to keep my body fat in the 18-19% range now. This scale will help you stay accountable. https://amzn.to/3Ad1UrT
#6 Check your ingredients when grocery shopping.
I use a free app called Bobby Approved that instantly shows whether a food product is good for your health. It highlights bad ingredients and helps you make better choices.
#7 Find whatever you love and do it every day.
I enjoy boxing, strength training, and reformer Pilates the most. I also have gotten into the cold plunge, which I never thought I would enjoy! It gives me an energy boost to power through my workouts. I look forward to my morning training routine, and if I miss more than two days, I feel unhappy.
The workouts are a significant boost for my mental health! If your workout feels like a chore, find something that motivates you. Mix it up, or try to do something with friends so the time passes faster. I even brought my 6-month-old baby to some workouts with me.
Don't be too hard on yourself if you feel stagnant in your weight loss journey. There were days when I went out to dinner or on vacation and cheated or slacked, pushing my goal back from 6 months to 8 months. It's okay to enjoy those moments and special occasions.
At eight months postpartum, I was proud to return to a shape that I think may be better than before I was pregnant, with a lot more strength. It requires discipline and sacrifice, which can be hard to manage in moments of chaos as a new mom or mom of several children.
You will realize your resilience, and every step towards your goal will feel good. Self-care is so important, and whether it takes you six months or two years to achieve what you put your mind to, the end result will be worth it.
Losing 50 lbs. after pregnancy wasn't easy, but with determination and the right strategies, I achieved my goals. Here's how you can too! Ready to take the next step in your postpartum recovery?
Book a coaching call with me today and let's create a personalized plan for your journey!
