While I was pregnant, I watched the figure on the scale go up and wondered, “Would it ever come back down again?” Exactly 8 months post-partum (after a c-section), I’m back to my pre-pregnancy weight and I feel FANTASTIC!
Here’s how I managed to shed the pregnancy weight postpartum :
1. Staying Away or Limiting Junk Food
While pregnant: It is so easy to let yourself have that one packet of chips or bar of chocolate thinking “I’m eating for two.” Fight that urge as hard as you can and avoid those aunties who are trying to overfeed you on mandazis. Trust me, snack on fruits and nuts.
Post-partum: This was hard for me. My craving for sugar and chocolate went into overdrive while I was breastfeeding and to be honest, I did give in to it. However, I limited my consumption and permitted myself one large chocolate chip cookie a week.
As the weeks went on the cravings subsided and I didn’t punish myself. What I found helped with my sugar cravings was porridge, especially when made with oats due to its high fibre content and feeling of fullness it gives.
Related: Foods to Avoid During Pregnancy and Why
2. Drinking Lots of Water
After the baby, I drank water like I was getting paid! Every day I had 4 litres of water for six months post-partum. I carried water in my handbag and took a litre to bed.
The water helped me detoxify and I don’t know the science but I imagine that the water helped turn my fat deposits and baby weight into milk for the baby.
3. Exercising Moderately
While pregnant: I kept up my regular exercise routine during pregnancy until I was 4 months pregnant, after which I switched to walking 3 km three times a week. I tried pre-natal yoga at six months and found it fun and relaxing. When I hit 8 months I quit walking – the baby pressed heavily on my bladder. After 8 months I was too tired to do anything but lay on the couch, so I would do stretches at home, sometimes while watching a movie! The goal was not to try too hard but to ensure I moved my body.
Exercise for Postpartum: I had a caesarean section (more on this later) and for the first couple of months I wasn’t as mobile as before. However, at six weeks postpartum I made an effort to walk 10 minutes three times a week, and then every week I increased the duration by 5 minutes. I would put the baby in my carrier and we would walk within the compound.
At eight months postpartum I still strap on baby and go for longer walks. It wasn’t until I was six months postpartum that I renewed my gym membership. I aim for 3 workouts a week of 20 minutes brisk cardio and 20 minutes weightlifting.
Related: Tips for Getting Back to Exercise After Childbirth
4. Eating Healthy During and After Pregnancy
While pregnant: I ate pretty much everything that I deemed healthy which included steamed or grilled food. I tend to limit stew unless I prepare it myself. I ate a variety of fruits and vegetables rich in colour and limited processed foods.
I also kept up with my prenatal vitamins and other recommended supplements. Once a week I would treat myself to frozen yoghurt or a slice of chocolate cake!
Healthy Postpartum Diet: From delivery to three months postpartum I drank lots of chicken soup and porridge. These two helped me stay full, hydrated, and gave me calcium and vitamins needed for recovery.
I ate a variety of meals heavy in carbohydrates and lean meats as well. I also kept up with my vitamins religiously. I kept healthy snacks with me all the time including cashew nuts and apples. At six months postpartum I started my day with Mixed Herbal Teas and started practising portion control. I amped up my vegetable intake, reduced my carbohydrates, and increased my lean protein intake.
I also eat a snack just before working out. Most of the time it would be a banana.
Related: What to Eat and Avoid During Pregnancy: Advice From a Maternal Health Nutritionist
5. Breastfeeding
Some people say that breastfeeding doesn’t really work or help with postpartum weight loss, but my experience says the opposite. I dropped 80 percent of the pregnancy weight in the first four months while breastfeeding.
According to a study, breastfeeding exclusively does help in losing some bit of baby weight, although it’s recommended to combine it with other tips like I did. It supports the mum’s metabolism, which is how fast your body breaks down food into energy, while utilizing the fats for milk production.
6. Getting a Belly Binder
Six weeks post-partum, I purchased a medical-grade belly binder and had my husband help strap me in the first few times. I wore it every day for 23 hours for 3 months (except when I was showering or washing it). And yes, I did sleep in it.
Also known as a pregnancy wrap, the binder didn’t help me lose weight but it did help bring my muscles back together and my belly looks like it did pre-pregnancy.
Postnatal Clinics for Nutrition Support to Lose the Baby Weight
Another thing I did to support my weight loss after delivery was to attend my postnatal clinics religiously. This way, I got professional advice from my doctors and nutritionist to ensure I was shedding the weight safely without putting too much pressure on my body and breastfeeding journey.
Our postnatal care clinic at Malaica Maternity Hospital includes nutritionists and physicians specialized in material healthcare to support your postpartum weightloss journey. Curious how we can support your journey? Call or send us a message at +254 746 610643 to learn more. You can also fill out our online booking form and we’ll call you back.