Why weight gain after pregnancy happens

Yes. During pregnancy, women can gain between 10 to 12 kg. This change plays an important role in your baby’s development as well as your ability to produce breastmilk.

The increased energy stores you have during this time help your uterus to grow too.¹

Once you give birth, you won’t return to your pre-pregnancy weight immediately. Weight loss is a gradual process.²

But no matter when you had your baby, you shouldn’t feel insecure or ashamed about your post-partum body. Research shows that just over 4 in 10 adults who have been pregnant are dissatisfied about their self-image.³

Societal pressure to look “perfect” after giving birth can be damaging to your mental wellbeing. It is important to remember that you’ve just had a major milestone. Try not to compare yourself to others or have unrealistic expectations during this special time in your life as well as your baby’s.

There are several reasons why you may be gaining weight after you have given birth.

Your hormones play an important role in the way our bodies look. As your pregnancy progresses, your hormone levels will change so that you can provide for your growing baby.

Hormones like progesterone, may cause fluid retention. It’s known to slow down your blood circulation and digestion making it more likely that you may have swollen limbs.⁴

During this time your metabolism and insulin sensitivity will change too. These adjustments make it more likely for you to put on weight.⁵

And after you’ve given birth, you’ll be looking after your newborn. Between the sleepless nights, feeding routines and all the other demands of being a parent, it can be difficult to find time to look after yourself and stick to regular mealtimes.

The changes to your sleeping cycle can also increase your chances of putting on weight especially if your cravings for food and nighttime eating are become regular parts of your routine.⁶

There are three key factors to post-partum weight loss. Focusing on what you eat, doing gentle exercise and being kind to yourself.

As much as possible, try to eat at regular intervals and choose nutrient-dense foods. They’ll help you to maintain your energy levels throughout the day and the long nights! Whole foods like fruits, vegetable as well as lean meat and nuts should be some of the staples you rely on.

Most people can start exercising 6 weeks after giving birth. Gentle physical activity can help strengthen muscles. Walking, pelvic floor and tummy exercises are good places to start. You can discuss with your midwife or health visitor how much your body will be able to take during their visits.⁷

If you have had a more complicated birth, like having a C-section or forceps delivery, it may take more time before you can get moving again.

But regardless of the type of pregnancy and delivery you had, you should discuss whether it’s safe for you to do so with your doctor or midwife.⁷

But arguably, the most important of all is to look after your mental health. Whether self-imposed or from others, there is a lot of pressure on new parents to have everything under control. This can include the way your body looks.

When you feel like this, reach out to someone you trust, whether it is a partner, parent or healthcare professional. Building a support network can make you feel less alone. Though it can be uncomfortable to discuss private matters in your life, you may find that someone else you know understands how you may be feeling and can offer support or advice.⁸