Concerned about your post-pregnancy body? Do not worry, you are not alone! During pregnancy, there are many physical changes to your body: the breasts, abdomen, skin, urinary tract and genitals to name a few. They will return to ‘normal’ by 6 weeks post-delivery. Weight gain during pregnancy is due to the extra weight of the enlarged breasts, the enlarged womb, placenta, the baby, the water retention and storage of body to make breastmilk. It takes about 9 months to grow a baby, so naturally, time is also needed to lose the postpartum weight.
This article is written in collaboration with Dr Angelia Chua (Consultant, Family Physician, National Healthcare Group Polyclinics).
With some lifestyle changes, achieving your pre-pregnancy weight is not impossible!
Read on for some tips on how to get back to healthy weight!
A simple way to begin your weight loss journey is to keep track of what you eat using a food diary. Choose the
healthier alternatives where possible, like the food choices below:
It is important to have regular meals to prevent yourself from overeating during your next meal. So, amidst your plans for weight loss, remember not to skip meals!
When in doubt, do seek advice from a dietician who can devise a personalised eating plan to suit your needs and help you manage your weight in a safe and effective manner.
Exercise is one of the tried-and-tested solutions towards weight loss and a healthy lifestyle. It is no different when it comes to managing baby weight. As a busy parent, you may find that you do not have as much time for full-fledged gym workouts like you used to. Fret not, we’ve got you covered with these exercises:
Throw in a mix of cardio, strength training, balance and flexibility into your postnatal workout routine such as
Aim for at least
150 minutes of the recommended amount of moderate aerobic exercise each week. Start slow and gradually increase the duration and frequency. Keep active by incorporating a variety of activities that are fun and easy to adhere to. Involve your family in your routine; make it a sustainable endeavour that is fun and beneficial for all!
Remember to listen to your body – you have just been through a period of great change, and your body needs time to go back to its pre-pregnancy condition. If unsure, check in with your doctor before starting on an exercise regime.
The calories burnt while breastfeeding can help you shed some of the weight gained during pregnancy. A weight loss of about
1 to 2kg a month is considered as a healthy amount to lose. Do continue with a balanced diet with sufficient calorie intake and a variety of nutrients as they are important in breast milk production.
Find out more about the benefits of breastfeeding for you and your baby
Weight management is a journey. You may be tempted to source for short cuts, but they may not be safe.
Here’s one short cut that you should
Other unhealthy habits that you should avoid include:
Be patient, as going back to a healthy weight will take some time and effort. The time needed varies with each person. Set
realistic goals for weight loss over a period of one to two years.
There are no shortcuts to losing baby weight. Reclaim your body through these 4 healthy ways – maintain a balanced diet, engage in physical activities, try breastfeeding and set realistic goals – for sustainable healthy weight.
If there are any concerns with weight loss, do know that it is okay to reach out to your physician. If you feel like your journey is starting to take a toll on your mental state, do seek
professional help for advice on mental wellbeing or speak to your loved ones as they will be there to give you the support you need.
The article has been endorsed by the following representatives, listed in alphabetical order by institutions: A/Prof Daisy Chan (Chairperson, Chapter of Neonatologists, College of Paediatrics and Child Health Singapore), A/Prof Tan Lay Kok (Obstetrics & Gynaecology, KK Women's and Children's Hospital), Dr Moira Chia Suyin (Consultant, Department of Paediatrics, KK Women’s and Children’s Hospital), Ms Adeline Kooh Seok Koon (Asst Director, Nursing (Maternity), Mount Alvernia Hospital), Prof Lee Yung Seng (Group Director, Paediatrics, National University Hospital), Ms Susan Kok (Senior Asst Director, Nursing, Gleneagles Hospital, Parkway Pantai Group), Ms Helen Cruz Espina (Senior Lactation Consultant, Raffles Hospital Pte Ltd), A/Prof Yong Tze Tein (Head & Senior Consultant, O&G, Singapore General Hospital), Ms Fonnie Lo (Asst Director, ParentCraft Centre (Clinical) and Lactation Consultant, Thomson Medical Pte. Ltd).
Visit Parent Hub, for more useful tips and guides to give your baby a healthy start.
This article was last reviewed on
22 Nov 2023
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