Post-Pregnancy Weight Loss Success Story (Case Study)

Losing weight is hard. Practically everyone knows that right?

But losing weight when you’re running on a maximum three hours of sleep and beginning the incredible adventure called motherhood? That’s a different story.

When I found out I was pregnant, I weighed 169 pounds and was in great shape. Keep in mind I’m 6’0” or about 182 centimeters tall! I was weightlifting 2-­3 days a week and running 3­-5 miles, 2­-3 days a week as well. I was starting to see definition in my abs and back for the first time and was ecstatic all my hard work was paying off.

But suddenly, about two months into my pregnancy, morning sickness took over. I lost all motivation to work out.

Combine that with my partner telling me “this is the time to just enjoy yourself and eat whatever you want”.

By the time by due date rolled around, I had gained 55 pounds. I weighed in at my highest weight ever: 224 pounds. I kept telling myself I would get back on track and lose it all once I had my son, but you don’t truly realize how little sleep you get with a newborn until you have one yourself.

One of the best decisions I made early on was to breastfeed. I knew it was healthiest for my baby and was also cheap and a great way to help me lose weight easier. I’d say breastfeeding, combined with the actual birth of my son helped me lose the first 15 pounds pretty easily.

After all, my son weighed 8 pounds alone! But what about the other 31 pounds?

Post-Pregnancy Weight Loss: Diet

I’ll start with nutrition and explain how I had to change my diet in order to make progress in terms of weight loss.

Throughout my pregnancy I craved junk food and unhealthy fast food. Anything greasy or fried, I just had to have it!

That obviously didn’t help my waistline and after months of enjoying those foods, those cravings didn’t just suddenly disappear.

But still, my mindset had changed. I knew I had to focus on eating foods that would nourish my body, and more importantly make me feel satisfied, not wanting more.

I used smoothies a lot simply because they were easy to make while balancing a little one in my arms. My favorite smoothie is made of;

• Banana
• Peanut Butter
• Milk
• Cinnamon
• Honey
• and Protein Powder.

If you use a frozen banana you don’t even need to add ice. The protein powder and peanut butter really helped to keep me full.

Post-Pregnancy Weight Loss Diet: Breakfast

For breakfast I also liked to make; scrambled eggs with chopped peppers mixed in, or oatmeal with a little cinnamon and honey.

Post-Pregnancy Weight Loss Diet: Lunch & Dinner

As for lunches and dinners, I began focusing a lot on lean protein and vegetables. A typical lunch for me would be a sandwich or salad made with turkey or tuna, or sometimes just a vegetable wrap with hummus.

I love wraps, so a whole wheat tortilla filled with turkey, cheese, and spinach was a regular lunch for me.

As for dinner, my family would mix it up a lot, and if something a bit unhealthier was on the menu, it was all about portion control.

Spaghetti and meatballs? No problem! Just enjoy a plate and then be finished!

Losing Weight After Pregnancy When Your Breastfeeding

When you’re breastfeeding, you feel like you’re always hungry, so I depended a lot on snacks. I loved munching on an apple with peanut butter or a sliced orange. Fruit was usually my go­-to for snacks, but sometimes I didn’t even have time for that so I would just drink a glass of milk.

But changing my diet didn’t magically make those 31 pounds melt off. I knew I had to get up and move.

How To Lose Weight After Pregnancy: Exercise!

Exercising was pretty difficult for me in the beginning due to a lack of energy. I struggled to want to actually workout, so I started by just going on walks with my little one in a stroller. We would walk for at least an hour a day just to get some form of exercise and that helped for a little bit, but I knew I still wasn’t doing enough for dramatic weight loss.

I then decided to go ahead and join a gym knowing it would motivate me to do more.

I found a gym that cost just $10 a month and was right down the road from my house. I aimed for at least three trips to the gym a week. I started by just spending some time on the cardio machines like the treadmill or the arc trainer, but then slowly added in some strength training.

A typical workout for me included;

• 20-­30 minutes of walk/jog intervals on the treadmill
• 20-­30 minutes of strength training.

My go­-to exercises included;

• Back Squats and Leg Press for my legs and glutes
• Bicep Curls and Bench Press for my arms.

I would also use some of the arm machines and do about 10 minutes on the stair climber to mix things up.

The main thing about exercise is finding something you enjoy, or else you won’t want to do it.

Losing weight after having a baby can be hard, and although a lot of moms don’t ever get their pre-­baby body back, it is possible.

7 Post-Pregnancy Weight Loss Tips:

So what are my best tips for losing weight after pregnancy? Here’s my top seven:

1. Take it slow: you’re not going to lose it all at once. It takes time!
2. Make it fun: you won’t want to do it if you are miserable the whole time.
3. Mix it up: similar to above, mix it up to make it fun!
4. Focus on nutrition: exercise can only get you so far.
5. Drink, drink, drink: you have to stay hydrated, especially if you’re breastfeeding! Make water your best friend!
6. Get sleep when you can: this may seem impossible but every hour counts.
7. Stay positive: it’s a journey. It takes time, but in the end it will be worth it. Keep your eyes on the goal!

There will be times you will feel discouraged and at times it will feel impossible, but if you really work at it, those pounds will come off!