Today in the “Fit with Baby” series, Valerie, founder of Fitwell Training Solutions and I are picking up where we left off yesterday and talking about the “good” stuff, or how to lose the baby weight. Along with going over when it’s safe to exercise, the best exercises after having a baby, and how to stay motivated through fitness goals, Valerie will talk about (drum roll, please!) breastfeeding for weight loss.
Yes. We’re so going there.
Oh, and in talking about breastfeeding for weight loss, she’s going to address why some moms (moms like me) say they struggle to lose the all of the weight through breastfeeding and why some moms, moms like Rachel Zoe who are wearing size 0 pant suits within weeks (weeks!!) of pushing out a baby (ahem, I promise I’m not bitter), say they don’t.
So, without further ado. Here’s part 2.
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Jessica: So, I think in our last interview, you did a great job of covering prenatal fitness. Now, I want to talk about postpartum. After the baby, when is it safe to begin exercising? And, what are some exercises that you’d recommend for moms after having a baby?
Valerie: The key is getting your doctor’s okay before resuming exercise. Most moms can start exercising within 6-8 weeks after delivery. For C-section moms I recommend taking 8-10 weeks postpartum to resume your regular exercise program. C-sections involve cutting deep layers of the abdominal wall so doing anything strenuous can slow down the healing process.
Jessica: And with exercising, and, of course, eating right, how much time should moms give themselves to lose the baby weight?
Valerie: I recommend that moms set a goal of one year to lose the baby weight. If she is overweight prior to pregnancy, it may take a little longer. Studies show that if a woman loses the baby weight within one year, she’ll avoid being overweight or obese after subsequent pregnancies.
Jessica: Now what if, even with eating the right foods and exercising, a mom still isn’t able to lose the weight? Or, maybe with breastfeeding, and two kids, and an annoying kitchen scale that will not move ever, she struggles with staying motivated (I promise I’m not talking about myself here, lol). What advice would you give these moms?
Valerie: First, don’t beat yourself up. Set realistic or S.M.A.R.T. goals and get a support system. A support system can be as simple as working out with another mom, joining a moms group, or signing up for an online support program. Keep a journal of your food intake and enlist the help of a registered dietician if you have special concerns such as breastfeeding, weight loss, or gluten sensitivity. Understanding your daily caloric needs is especially important if you’re breastfeeding. Start exercising 3 days per week and track your progress. If you hit a plateau, increase your exercise but don’t drop calories right away. As your body re-adjusts you may lose quickly at first and then hit a plateau, which is completely normal. Stay on track and if you need some motivation readjust your goals so you can achieve some small wins.
Jessica: Okay, so in your response, you referenced how breastfeeding plays a role in postpartum weight loss. For the record, can we talk about those breastfeeding celebrity moms who chalk their fast weight loss to breastfeeding alone? How come they and some other moms can do it through breastfeeding, while some moms, moms like me, struggle, particularly with the last 10 pounds. And, do you think that breastfeeding is a reliable way to lose the baby weight? If so, why does it seem to work for some moms and not for others?
Valerie: Darn those celebrities! I say that jokingly because celebrities in my opinion have an unfair advantage. They have lots of help and can dedicate a lot more time to exercise because they have to for business sake! I tell moms to avoid using celebrities as their baseline because it can get frustrating when the weight doesn’t just fall off!
Now back to your question…Breastfeeding is great for baby and mom! In the first few months after delivery, when the baby is nursing around the clock, a mom is a calorie-burning machine! Some studies say that a mom can burn up to 500 calories from breastfeeding. However, these calories are primarily in the first three months. Starting every three months, the body may readjust and the weight loss may slow a bit. If you’re eating the same amount of calories, your body may start to pack on the weight. On the other hand, if you’re not eating enough your body may experience a stall in weight loss. I think it’s important to balance the breastfeeding weight loss expectations with the right proportion of eating well, regular exercise, sleep (whenever you can!), and stress management. The combination of all these factors can make weight loss a lot easier.
Jessica: If moms would like to use breastfeeding to assist in their weight loss goals, how should they go about doing that without compromising their milk supplies?
Valerie: I have a checklist of to-dos when it comes to breastfeeding and weight loss:
1. Breastfeed or pump your breast milk prior to exercise.
2. Avoid doing exercise on the stomach for the first few months to avoid uncomfortable letdowns (been there and it’s not pretty!).
3. Stretch the chest area to avoid plugged ducts
4. Get plenty of rest to avoid getting Mastitis
5. Drink 10-12 glasses of water to account for milk production, water lost through exercise and optimal body function.
Jessica: What a great list! Thank you Valerie for this and for agreeing to share your wisdom with me and MNR readers! It has truly been a pleasure talking with you. I am a huge fan of your work and think most MNR readers will benefit from your voice as a mom in the health/fitness industry. Now, and, in closing, if any readers are interested in your services as a personal trainer, how should they contact you?
Valerie: Your readers can contact me at valerie@fitwellsolutions.com or through my website at www.fitwellsolutions.com. Thanks so much for the opportunity to share my tips with your readers!
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Valerie Merriweather is the founder of Fitwell Training Solutions. She’s a wife, mom to four kids, and lives in the Silver Spring, MD area. Her wisdom on health and fitness has been featured in articles appearing on She Knows and Discovery Health.
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Don’t you just love Valerie! I’ve learned so much from this interview series, so I hope you have, too! Like yesterday If you have any questions for anything Valerie’s said in this interview or about anything related to postpartum weight loss, leave a comment on today’s post and she’ll answer you that way! Thank you again, Valerie!
{ 11 comments… read them below or add one }
It’s so nice to hear from a professional on these issues. Love the interview! Especially the advice on how to avoid plugged ducts/mastitis. New moms need to be careful.
Glad you enjoyed it, Lucy! I love Valerie, so I hoped you would too!
Thanks Lucy!
Great interview and awesome tips. My daughter is almost 6 months old and I’ve barely found time to exercise, aside from running around with my 3 year old and carrying carseats and a million bags. I feel like my milk supply is starting to go down when it should be going up, so I’m a bit worried about exercising. Should that even be a concern? In the meantime, I’m going to start drinking more water and hope for the best!
Great question Micheline! Your milk supply re-adjusts about every three months so it’s not surprising that your milk supply is different than it was when your daughter was a newborn. If you’ve introduced solids, she may be less dependent on breast milk alone. Don’t worry about your supply just yet. If you want to continue breastfeeding be sure to breastfeed when she’s really hungry as well as after her “meal.” If necessary, you can pump at other times to increase your milk supply. Remember, your daughter will dictate what she needs by her sucking reflex (absolutely amazing!) and your body will re-adjust accordingly.
You’re doing the right thing by increasing your water intake! Aim for between 64 oz – 80 oz a day. Whew! That sounds like a lot but between nursing and exercise, you’ll need it. I know it’s a crazy time but get your exercise in – it won’t affect your milk supply – that’s where the water comes in. I also suggest that you get more sleep (yeah, right!), or try your best to sneak in a nap in-between sprints with your 3 y/o. Fenugreek is an herb that some lactation specialists recommend to increase your milk supply. It doesn’t sound like it’s necessary now but if in doubt, check with your doctor or contact The Breastfeeding Center for Greater Washington, an excellent resource for nursing moms.
I wish you all the best!
This is great advice! I’m sooo unfocused when it comes to exercising s but the tips on being realistic definitely help! I get side-tracked all the time but being honest with myself will at the very least help me get further in my goals. Thanks Jessica & Valerie!
I have some questions, Valerie!
Are there any at-home workout videos that you’d recommend for moms? Also, for weight training at home, what tools should every mom have in their arsenal (i.e., dumb bells, jump rope, etc.)?
Lastly, I find that on the days I exercise, I feel crazy hungry.What foods would you recommend that exercising, breastfeeding moms eat to stay fit, energized, and full enough to make it to the next meal?
Collage as a lot of videos to choose from and I’d check them out. I recommend Pilates initially to help re-engage the core which is your source power (e.g lifting, squatting, family care), a common site for injury (think low back pain), and the foundation body part for anything else you want to do (e.g. dancing, biking, jogging, you name it). I’ve personally tried and love any workouts by Jennifer Kries (The Method, Pilates Precision Toning), Minna Lessig (Fat Eliminator), and TaeBo after 6 months post-partum due to Relaxin in the body (translation – the hormones that makes your joints more flexible for childbirth). After 6 months, Relaxin should disappear and you’ll be less prone to joint issues (e.g. hip pain).
For weight training at home my basic must-haves are; stability ball, jump rope, bands of varying resistance, dumbbells (3 lbs up to 15 lbs). If you want to splurge I recommend; Kettlebells (10 lbs up to 25 lbs), BOSU, Foam roller, stretching strap and medicine balls.
On the days you exercise you must account for the extra calories you burn. One reason you may be hungrier on your exercise days is because you’re consuming the same amount of calories you eat on your non-workout days. Actually your body needs about 300 more calories on the days you strength train. On my strength training days, I add a homemade protein shake (I use unsweetened almond milk) and have a larger lunch consisting of chicken sandwich (yes I eat carbs) vegetable soup, and a sweet potato. This may sound like a lot but by the time I get to dinner, I’m not reaching for everything trying to make up for missing calories.
Keep a journal to record your food intake and make adjustments from there. I personally love http://www.myfitnesspal.
Keep up the great work Jessica and thanks again for having me on your blog!
Thank you, Valerie!!! This is awesome!
Does she have any magic secret for the mommy gut?? I do lose the weight really fast after having the baby (don’t hate me
Hate the genetics my mom passed to me) and I work out three days a week and run on Saturdays- and I have lost weight and a pant size but I still almost two years later have a gut- and of I am at all bloated people are asking if I am pregnant! I had three c’s and a double hernia through my gut so am I just screwed?
Hi Emmy,
I’ve worked with a number of moms with your same frustration. C-Sections can be tricky especially when you’ve had the same area cut 3 times – trust me I know!! There’s always hope! I would try the following:
1. Re-evaluate your diet. Sometimes dairy can be a gut culprit due to the bacteria. Sodium and sugar are also gut culprits. Keep a food journal (www.myfitnesspal.com) and note any patterns of feeling bloated and foods you eat. If you need additional help or want to get your RMR (Resting Metabolic Rate test) to determine how many calories you need to burn consult a dietician.
2. You many need to add more cardio days. Start with one day and do something different like a dance class or spinning. If you need to add another day. Make sure your strength training includes multi-joint exercises like walking lunges, push-ups with a one arm row to make your abs work harder.
3. Add a Pilates class to your regimen to engage the deep core muscles. You may need to do more targeted work in the ab area to address the hernia and ensure there is no separation of the abdominal muscles (aka Diastasis Recti).
Give yourself between 3-4 weeks to see any changes. Keep re-evaluating and tweak things as necessary.
Take good care and don’t give up!