Pregnancy brings about immense physical changes in your body and it’s only natural to want a sense of comfort and familiarity in your own skin again after the incredible transformations of carrying and birthing a child. The desire to feel healthy, strong, and confident in your body is completely valid and understandable. While embracing your postpartum body with love and respect is wonderful, it’s also ok to desire change in the same body you appreciate and cherish for all the incredible things it’s done.

If you are considering embarking on a weight loss journey, it’s essential to approach it thoughtfully and take a moment to reflect on a few key questions that will help you navigate this path with your wellbeing in mind.

Disclaimer:

The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.

In this article:

• Questions 1: Is this the right time for you to be focus on this goal
• Question 2: what is your motivation for wanting to lose weight?
• Question 3: have you had a thorough postpartum assessment yet?
• Question 4: What are your biggest barriers to working on this goal right now?
• Question 5: What is your relationship with food like?
• Where to next? Mapping out your next steps

Question 1: Is this the right time for you to be focused on this goal?

Consider honestly whether this is the right time for you to be focused on weight loss in postpartum. Although it’s completely valid and understandable to want to work on this goal, there are certain things to be mindful of so as to not do more harm than good to your own wellbeing.

In the early postpartum period, often referred to as the fourth trimester, your body is undergoing huge physical changes to recalibrate and recover after pregnancy and birth. Your focus should be on plenty of rest, establishing breastfeeding (if that is part of your plan), gentle healing, plenty of nourishment, and supporting your body during this transformative time.

In particular, establishing breastfeeding can take time (at least the first 6 weeks, if not longer) and any diet that dramatically restricts calories can impact your milk supply. During this time, your body actually requires the most nourishment it will ever need compared to any other life stage (including pregnancy), and restrictive approaches to food by their very nature don’t align with this need.

Further down the track from the fourth trimester you might be in a season of ongoing broken sleep or exhaustion, significantly impacting your wellbeing. During phases like this, this your body requires a lot of rest and nourishment, and focusing on preventing burnout may be a higher priority than weight loss, especially for long term health. I promise these seasons and phases do pass, after which you’ll have more space to focus on your weight loss goal.

Question 2: What is your motivation for wanting to lose weight?

Take a moment to reflect on and clarify what is motivating you to want to lose weight. Understanding the ‘why’ behind any goal is crucial, but particularly something that takes time and patience like weight loss. You are going to need a strong ‘why’ to keep you working towards this goal, which realistically can take a few months or more.

A perspective shift that can be useful when reflecting on this and setting your intentions or ‘whys’ is that technically what most people mean when they say weight loss is actually body recomposition. This approach puts more emphasis on preserving muscle mass while reducing fat tissue, leading to a more balanced body composition, as opposed to just wanting to lose numbers on the scale. Muscle mass has many health benefits, both day-to-day and long term, including helping us feel strong, fit, and mobile, while also reducing our long term risk of diseases like osteoporosis and fractures as we age.

Getting clear on your motivation is also important so you can understand how sustainable your journey is likely to be. If your expectations are to lose weight fast and you’re looking for quick fix solutions, you might not be able to go the distance needed to reach your goal or you might not be able to maintain your results once you get there. Ideally, your motivations and expectations are realistic and focus on small but consistent lifestyle and diet changes, not fat diets or extreme restrictions. It’s the small but consistent changes, when sustained over time, that are the key to lasting results.

Question 3: Have you had a thorough postpartum assessment yet?

Before starting on any weight loss journey, it’s important to be sure that your body has fully recovered from the incredible journey of pregnancy and childbirth. Within the first 6 months postpartum, all mothers should have a thorough postpartum assessment to understand overall health and well-being, and ensure good recovery.

Plus, if you’ve been breastfeeding we will want to determine whether your body is receiving the nourishment it needs to meet the demands of lactation via evaluating your nutrient stores – these demands are not insignificant and are the highest nutritional needs your body will have compared to any other life stage (including pregnancy). Starting on a weight loss journey while depleted after pregnancy, birth, or breastfeeding is a recipe for further depletion.

A comprehensive postpartum assessment should include a thorough evaluation of blood work to assess nutrient status, thyroid health, adrenal function (such as testing cortisol or DHEAs), and blood sugar regulation. From a weight loss perspective, these factors play a pivotal role in your metabolic function and, if out of balance, can hinder your progress.

Identifying and addressing any imbalances is needed to optimise your body’s ability to burn fat and maintain a healthy weight.

Related article: 5 Blood Tests Every New Mum Needs

Question 4: What are your biggest barriers to working on this goal right now?

Weight loss is usually a big journey in habit change, and there are countless barriers that can get in the way of you building the new habits needed to achieve your weight loss goal.

For the smoothest journey possible and to maximise the time and effort you’re going to put into your goal, identifying and then removing or reducing any obvious barriers is a great place to start.

Some common barriers in postpartum and early motherhood include low energy or exhaustion, being time poor or not having personal space to focus on your own needs, having intense sugar cravings driving certain food choices, boredom and lack of joy leading to emotional eating, chronic stress interfering with metabolic function, among others.

While you don’t have to put your weight loss goal on pause completely while addressing some of these potential barriers, it’s likely you won’t make the progress you’re hoping for if you don’t dedicate at least some time to working on them. Because the mental load of motherhood is already so big and all-consuming, you might choose to do one thing at a time – remove or reduce the barriers first, then refocus on your weight loss goal once more space has been created.

Be patient with yourself and practice self-compassion as you work through these barriers. By acknowledging and addressing these challenges, you’ll set yourself up for a more successful and fulfilling journey in the long run.

Question 5: What is your relationship with food like?

Our relationship with food goes beyond simple nourishment; it’s intertwined with our emotions, experiences, and even our self-image, and understanding your relationship with food is crucial when starting a weight loss journey so you know how best to approach food & dietary changes.

Many women have a background of disordered eating and any focus on food, restriction, or body size or shape can be triggering for past thoughts and behaviours. Recognising these patterns or being self-aware of your past is important. Even something like being mindful of portion control might be too triggering. If this resonates with you, prioritizing healing your relationship with food before focusing on weight loss or body shape might be the necessary first step.

Another challenge many mothers face is the impact that stress, boredom, or loneliness in motherhood has on their relationship with food. These demands may lead to seeking pleasure and comfort through food, and this emotional eating can impact food choices, contribute to cravings, and potentially affect body composition.

One simple technique you can try to improve your relationship with food is mindful eating, or the practice of being fully present and aware of your eating experience. It can help you connect with your body’s hunger and satiety cues, and make more conscious food choices.

If healing your relationship with food is the primary focus at this moment, embracing self-compassion and seeking professional support can be transformative. Try to work on emphasising nourishment, joy, and mindful eating above weight loss.

Where to next? Next steps

There is no one-size-fits-all approach when it comes to postpartum weight loss. You need to start by honouring your unique body and it’s needs, wherever you’re at in your postpartum journey. Prioritise your overall wellbeing first and foremost, and then consider the timing, motivation, and your readiness for change. Assess any underlying imbalances with a thorough postpartum assessment so you can lay the foundation for sustainable results, and lastly, be mindful of your relationship with food and recognise the impact it can have on your food choices and habits.

Above all, be kind to yourself, try to be patient, and practice self-compassion, especially when facing challenges. Weight loss journeys are never linear, there are ups and downs, especially in the context of motherhood when you have so much else on your plate. Keep that love and appreciation for all that your body has created and been through during pregnancy and birth in mind, but rest assured that your desire to feel more comfortable and confident in your skin is completely valid.

You might like to read this blog next: Sustainable postpartum weight loss – the most important things you need to know to actually lose weight

I offer personalised guidance and support for mothers in postpartum that can help you navigate this journey by thoroughly assessing your postpartum health, addressing your unique needs, creating a nourishing and sustainable approach to eating, and developing a plan that aligns with your goals, family life, and lifestyle. See all the ways we can work together here

Disclaimer:

The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.