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Healthy Weights after Pregnancy

Weight loss after pregnancy takes time, but it’s possible. Concentrate on a healthy diet and include physical activity in your daily routine.

During pregnancy, healthy women gain as much as 10 pounds of fat as stored energy. This stored fat supplies energy needed for breastfeeding.

  • Eat according to Canada’s Food Guide, and focus on foods high in nutrients and fibre: fresh fruits, vegetables, monounsaturated fats, and whole grains.
  • Eating smaller portions is linked to weight loss and weight management over time but don’t skip meals
  • Avoid temptation and surround yourself with healthy foods
  • As soon as you feel ready, include physical activity in your routine
  • Include your baby: go for walks or participate in a baby yoga, bootcamp or water fitness class
  • Start slowly with stretching and walking and gradually build on the intensity over time
  • Wear comfortable clothing and a supportive bra, and breastfeed before you exercise

You have gone through a major life change. It may take nine months or more to return to your pre-pregnancy weight.  For many women some of the changes in shape may be permanent. Losing weight slowly is better for your health and will help you keep the weight off.


Mayo Clinic (online) 2015