Podcast Episode #182

Weight loss after pregnancy tips

weight loss after pregnancy tips

Pregnancy, birth and motherhood can be physically taxing, leaving many mothers feeling exhausted and depleted. To guide us through postpartum nutrition and weight loss, we are joined by naturopath Alana Bonnemann who provides some tips. Alana is a naturopath, nutritionist, and podcast host, specialising in assisting women in achieving their “feel good weight.”

With her expertise and insights, we’re going to delve into the essential topic of postpartum nutrition, especially for mothers looking for weight loss. We’ll explore how to achieve your “feel good weight” after childbirth, emphasising the importance of a sensible and balanced approach.

Postpartum Depletion

Postpartum depletion is a widespread phenomenon, and many mothers experience symptoms such as fatigue, mood swings, and an overwhelming sense of exhaustion. The body undergoes immense changes during pregnancy, and the demands of breastfeeding and caring for a newborn can exacerbate this depletion.

A crucial aspect of postpartum depletion is the potential deficiency of vital micronutrients, including iron and vitamin D. These deficiencies can profoundly impact energy levels and overall well-being. To address this, it’s crucial to focus on both macronutrients (carbs, fats, proteins) and micronutrients in your diet.

How to Achieve Your “Feel Good” Weight Range After Giving Birth

Now, let’s discuss the primary focus: attaining your “feel good” weight range after childbirth. It’s vital to remember that achieving your pre-pregnancy weight isn’t the sole objective. Your goal should be a weight at which you feel healthy and strong, given the significant changes your body has undergone.

Alana underscores the importance of making sensible and sustainable choices for weight loss. Restrictive diets can be challenging and may not provide the necessary nutrients for your body to recover optimally post-pregnancy. Instead, consider a balanced approach that promotes both weight loss and overall health.

How to Lose Weight Sensibly – The Right Way

So, what is the correct approach to sensibly lose weight after pregnancy? Here are some tips:

  1. Give Yourself Grace: Understand that the postpartum period is unique. Focus on nourishing your body and providing the energy it needs.
  2. Balanced Nutrition: Prioritize a diet rich in a variety of foods, including whole grains, lean proteins, fruits, vegetables, and healthy fats.
  3. Avoid Strict Diets: Say no to extreme diets that promise rapid weight loss. They can be unsustainable and potentially harmful to your health.
  4. Long-Term Perspective: View your health and fitness journey as an “infinite game” rather than a short-term goal.
  5. Professional Guidance: Seek professional help, such as a nutritionist or a naturopath, to guide you on your postpartum weight loss journey.

Tips for Nutrition After Birth

Now, let’s explore practical recommendations for postpartum nutrition. Alana suggests easy meal options, including:

  • Mushroom and Egg Omelets: Packed with protein and essential nutrients.
  • Overnight Oats with Yogurt and Fruit: A simple yet nutritious breakfast option.
  • Pantry Staples: Keep your pantry stocked with canned tuna, a four-bean mix, and vegetable sticks with hummus for quick and healthy snacks.
  • Frozen Vegetables: Don’t underestimate the nutritional value of frozen veggies. Utilize them to create nutritious soups.

Postpartum nutrition and weight loss need not be daunting. It’s about embracing a sensible and sustainable approach, focusing on nourishment, and giving your body the grace it deserves during this transformative period.

If you’re encountering challenges, don’t hesitate to seek guidance from a healthcare professional to ensure you’re on the right path towards achieving your feel-good weight after pregnancy. Remember, every mother’s journey is unique, and your health and well-being should always be the top priority.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Podcast Sponsor

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Episode Links

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Alana’s website: https://alanabonnemann.com/resources

Alana’s Instagram: https://www.instagram.com/naturopath.alana

Previous episode discussed about 
postpartum depletion: https://www.fitnestmama.com/podcast/postnatal-depletion/

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