If you gave birth recently and you’re struggling to lose the weight you gained during pregnancy, you’re like most women, says a new study published online in December, 2014 in the journal Obstetrics & Gynecology.
The study followed almost 800 women who had given birth, from five geographic locations in the United States, and measured the moms’ height and weight at 6 months and 12 months post-partum.
Researchers found that almost three-quarters of the women weighed more a year after giving birth than they had before they got pregnant. One-third of those who had been at a normal weight before pregnancy were overweight or obese a year later. Close to one-fourth of all new moms had retained more than 20 pounds, and almost half kept more than 10 pounds.
Study author Dr. Loraine Endres, assistant professor of obstetrics and gynecology at the University of Chicago, noted that the issues of pregnancy weight gain and post-delivery weight are important, because of the many health problems that are associated with excess weight, including cardiovascular disease, diabetes, high blood pressure and some cancers.
Close to 35 percent of women older than 20 are obese; another 34 percent are overweight, according to the Centers for Disease Control and Prevention. Pregnancy, then, is an important risk factor for excess weight that women need to take into consideration.
The women in the study gained an average of 32 pounds during pregnancy; they weighed an average of close to 173 pounds a year after delivery.
Researchers found what many other moms have learned: breastfeeding and regular moderate exercise once you’re able after giving birth made the weight come off more easily.
Another thing that will help is to get in shape before you become pregnant.
Aim for a diet consisting of whole, natural foods, including whole grains, fruits and vegetables, lean proteins and low-fat dairy; this and regular exercise will help keep you lean and healthy.
Engaging in light activity such as walking during your pregnancy (after you get your doctor’s okay) is also a good way to keep the body toned, so that you’ll lose the weight faster once you have your baby.
Another important factor is to put on the right amount of pounds during your pregnancy; the number will be determined by your weight, body mass index (BMI) at conception.
How Much Weight Doctors Recommend You Gain During Pregnancy, Based on BMI
- A healthy woman with a BMI of 18.5 to 24.9 should put on 25-35 pounds in her pregnancy (guideline from: Institute of Medicine)
- Women with a BMI of 25 to 29.9, which is considered overweight, should gain 15-25 pounds
- Women with a BMI of 30 and up, considered obese, should gain 11-20 pounds
Once you deliver your baby, you will probably want to wait a few weeks or even a couple of months before taking up physical activity again. Get your doctor’s permission, and start off with some light, regular activity, building up your strength and endurance over time.
By Cynthia Sanchez. A graduate of the University of Washington, Cynthia has extensive experience writing about health and wellness topics for different media.