The glow of pregnancy. The comforting convexity of the expectant mother. And, let’s face it, sometimes a little extra padding. Retention of extra weight in the postpartum period is a major concern of new mothers, with important implications for physical and mental health. It is important to have reasonable expectations regarding weight-loss in the postpartum period and a specific plan to achieve pre-pregnancy fitness levels.

1. Weight is shed most rapidly in the first three months after childbirth and then more slowly for another few months.

2. Though some studies conclude that breast-feeding accelerates weight-loss, not all agree. This is because breast-feeding women are usually encouraged to consume more calories. However, modest calorie restriction of about 250-500 kcal per day, for a diet of 2,000-2,250 kcal/day, coupled with regular exercise of 30 to 45 minutes, four days each week, should result in steady weight loss without any adverse effects on infant growth. Weight loss of approximately 1 lb or 0.5 kg per week should be achievable, starting four to six weeks after delivery. Of course, consult with your doctor before starting any diet program.

3. The most important indicator of postpartum weight retention is probably weight gain during pregnancy. It is important to gain only as much weight as recommended by your doctor, which will be determined based upon your pre-pregnancy body mass index.

4. Postpartum pregnancy, the baby blues, is a very common problem. While it is important to seek medical care if you think that you are depressed, easting well, exercising, and getting enough sleep are important contributors to postpartum mental health.

5. It’s alright to start exercising when you feel ready for it, but it is a good idea to wait until your six week postpartum check-up before beginning strenuous exercise. If you exercised before pregnancy and had an uncomplicated delivery, you can begin light exercise, such as walking, within days of bringing you’re your little bundle of joy. With time you can increase to a brisk walk several times each week. If your baby was delivered by C-section, a longer recovery period of up to two months can be expected before any vigorous exercise. Light walking, however, can begin much sooner.

6. It is important to remember that the physiologic changes of pregnancy do not reverse overnight. The pregnancy hormone progesterone relaxes joints and ligaments to facilitate childbirth. This joint floppiness will persist for several months. Therefore, at first choose a low-impact form of exercise such as walking, cycling, or swimming. Jogging or running can be added later.

7. Above all, enjoy your new addition, your body with a little work will find its way back to its proper shape.

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