Losing Weight in Motherhood: It's Harder, Yes, But Not Impossible. Here's How to Make It Work
Motherhood. The most incredible, challenging, and utterly transformative journey a woman can embark on. It’s filled with overflowing love, moments of pure joy, and… let’s be honest, a whole lot of sleep deprivation. And for many mums, that sleep deprivation, coupled with other motherhood realities, makes weight loss feel like an impossible feat.
I get it. I’ve been there. As a mum of 3 over 10 years, I've personally navigated the rollercoaster of postpartum weight fluctuations, the constant juggling act of caring for little ones, and the relentless mental and physical demands of motherhood.
I’ve felt the frustration of the scales not budging, the disappointment of falling off the wagon, and the overwhelming pressure to "snap back" into pre-baby shape.
But here's the truth: shedding those extra kilos after having children is harder, but it’s definitely not impossible.
The Motherhood Weight Loss Hurdles:
Let's address the elephant in the room – the challenges that make weight loss in motherhood particularly tough.
Sleep Deprivation: The Silent Saboteur: This isn't just about feeling tired; it's a hormonal havoc wreaker. Sleep deprivation throws your hormones out of whack, impacting two key players in appetite regulation: leptin and ghrelin. Leptin, the hormone that signals fullness, plummets, while ghrelin, the hunger hormone, skyrockets. The result? You feel constantly hungry, crave sugary, high-calorie foods, and struggle to feel satisfied even after eating a healthy meal. Motivation to exercise? Forget about it. Your body is screaming for rest.
The Sedentary Lifestyle: Between feeding, changing nappies, playing, comforting, and just keeping tiny humans alive, the opportunity for dedicated exercise often gets squeezed out. We're often stuck sitting, nursing, or rocking, leading to a less active lifestyle than we might have pre-baby.
The Nutrient Density Trap: Many mothers diligently focus on providing nutrient-dense foods for themselves and their families – and that's fantastic! However, it's easy to overlook the calorie content of these wholesome foods. Nutrient-dense doesn't always mean low-calorie. Avocados, nuts, seeds, and even healthy smoothies can pack a caloric punch, especially when consumed in large quantities. Understanding energy balance – the crucial interplay between calories consumed and calories burned – is key.
The Myth of the "Protective Weight": Let’s debunk a common myth: your body does not inherently hold onto weight for "safety" during breastfeeding. While you need extra calories to produce breast milk, this doesn’t mean your body will automatically store excess fat. Any weight gain beyond what's needed for milk production is likely due to the factors we've discussed above: sleep deprivation, decreased activity, and potentially overlooking caloric intake.
Turning the Tide: A Realistic Approach to Postpartum Weight Loss:
Now that we've acknowledged the challenges, let's shift our focus to practical solutions. Losing weight as a mum requires a realistic and sustainable approach:
Prioritise Sleep (As Much As Possible!): I know, easier said than done. But even small improvements in sleep can make a significant difference to your hormones and overall well-being. Prioritise sleep whenever you can, even if it means asking for help from your partner or family or simply going to bed earlier each night. You might need to let go of the so-called "me-time" staying up late after your kids go to bed.
Embrace Strength Training For Exercise: Forget the intense cardio or HIIT workouts – strength training is the key to sustainable fat loss and a healthier you. Aim for at least two strength training workouts per week (that's all you need to begin) to unlock these incredible benefits: a boosted metabolism (burning more calories even when resting), improved insulin sensitivity (for better blood sugar control and fat metabolism), increased bone density, an enhanced mood (fighting postpartum stress), better sleep, and improved functional strength for easier everyday tasks like chasing after your little one. You don’t need a fancy gym membership; bodyweight exercises such as squats, lunges, push-ups (modify as needed!), planks, and glute bridges are incredibly effective. As you progress, add resistance bands or light weights to challenge yourself further. Prioritise perfect form over speed or intensity to avoid injury. Remember that the strength you build in the gym translates directly to the strength you feel as a mum!
Understand Energy Balance: It’s not about restricting calories; it's about creating a balanced equation. A moderate calorie deficit, combined with regular exercise, is the key to sustainable weight loss whether you like it or not. Aim for a deficit of 250-500 calories per day. Track your calorie intake even just for a few days to understand your baseline. Aim for nutrient-rich whole foods, protein with every meal and be mindful of portion sizes. Increase your daily step count to further boost calorie expenditure.
Focus on Sustainable Habits: Forget fad diets. Small, consistent changes are far more effective long-term than drastic measures. Think about building sustainable habits that will support your weight loss goals even after you reach your target weight.
Manage Stress and Sleep: Prioritise sleep and implement stress-management techniques like meditation, yoga, or spending time in nature. Chronic stress and lack of sleep can sabotage weight-loss efforts.
Seek Support and Accountability: Having a supportive network of family, friends, or even an online community can make a world of difference. This could be a forum with other mums or having an accountability partner.
Be Patient and Kind to Yourself: Motherhood is a marathon, not a sprint. Weight loss is a journey, not a destination. There will be setbacks and days where you feel overwhelmed. Celebrate the small victories, be kind to yourself, and remember that progress, not perfection, is the goal. Long-term consistency, not short-term perfection, is the path to lasting results.
The Winning Formula:
In a nutshell, here's what it takes:
✔️A moderate calorie deficit +
✔️strength training (minimum twice a week) +
✔️a daily step goal +
✔️effective sleep and stress management (wherever possible) +
✔️long-term consistency (not perfection)
= RESULTS
Safe Breastfeeding Weight Loss Guidelines:
While it's essential to maintain a healthy caloric intake while breastfeeding, it's generally safe to lose weight gradually. Aim for a weight loss of no more than 0.5-1kg per week. Avoid extreme calorie restriction, stay well-hydrated, and focus on nutrient-rich foods to support both your health and your baby's health + optimal milk production.
If you have any concerns, consult with your doctor or a registered dietitian.
BOTTOM LINE MUMS! It’s Not Impossible!
Losing weight in motherhood is challenging, but it is achievable.
By understanding the unique hurdles you face, adopting a realistic approach, and focusing on sustainable habits, you can reach your goals while prioritising your well-being and that of your family. You’ve got this, mama.
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