Getting a fabulous post-baby body: Not just trendy but healthy

A new mother worries about several things but while most of them are about the baby, a few are known to be about her figure. Why do some women retain weight after delivery? VERA ONANA reports on weight retention after pregnancy, its health implications and how it can be effectively lost without greater health risks. 

For many new mothers, while the passion to get back into shape after delivery is generally fueled by trend and beauty, experts say its dividends go beyond just the fabulous appearance.

According to research, holding on to pregnancy weight can lead to serious health consequences down the road, putting mothers at risk for chronic conditions like heart disease and diabetes. Also, losing the pregnancy weight is important not just for new mothers, but for the babies, as well. According to scientists, going into a future pregnancy at a higher weight can put both the mother and the developing baby at risk for medical complications such as gestational diabetes and hypertension.

Hence, aside from looking ‘hot’ post partum, it is pertinent that new mothers maintain a healthy weight.

Studies have shown that many women appear to hold on to at least a couple of pounds postpartum and a good number of women retain five or more kilograms a year after giving birth. On the average, after having a baby, a woman retains one to two kilogrammes. “That may not seem like much, but if a woman goes on to have more children or gains more weight for other reasons, the kilogrammes can add up, ” says Kathleen Rasmussen, a professor of maternal and child nutrition at Cornell University.

Facts about eating for two

It may be normal to gain weight during pregnancy but it’s important to understand how much weight one should gain and how weight gained plays a vital role in what happens after the baby arrives.

Experts advise that the weight a woman gains during pregnancy should be dependent on her body mass index (BMI) before she gets pregnant. According to the Institute of Medicine (IOM), women who are considered underweight should aim to gain 12.7 to 18.1 kg; women with a normal BMI should aim to gain 11.3 to 15.9 kg; women in the overweight category should aim to gain 6.8 to 11.3 kg; and women in the obese category should aim to gain 5.0 to 9.1 kg.

A key point for expecting women to keep in mind is that the amount of weight gained during pregnancy is associated with the amount of weight lost afterward — quite strongly, in fact.

“Weight gain during pregnancy is the single biggest predictor of postpartum weight retention,” said Dr. Jacinda Nicklas, an assistant professor of internal medicine at the University of Colorado, School of Medicine.

Corroborating this, Dr Emily Oken, a professor of population medicine at Harvard Medical School in Boston, said “Gestational weight gain is the biggest contributor to postpartum weight retention. Women who gain within the recommended amount of weight during pregnancy have less weight to lose and are more likely to get back to their pre-pregnancy baseline.”

To keep weight gain within a healthy range, a woman should certainly not be “eating for two,” experts say. A woman needs “close to zero extra calories in the first trimester,” Rasmussen said. “The body makes a lot of immediate changes in response to pregnancy in the first trimester, but these changes don’t require a lot of calories,” Rasmussen said.

Why is it important to gain weight within the recommended guidelines during pregnancy?

The excess weight gained above the recommended amount during the first trimester is primarily fat, as opposed to weight from the fetus, the placenta or extra fluid in the woman’s body because these weigh very little at this point in the pregnancy, according to the researchers. Unlike fluid and nonfat tissue, this fat gain is likely more difficult to lose after pregnancy, according to the researchers.

Mum’s healthy guide to getting the perfect post baby body

From the doctor

According to Dr Jide Oyetunji of the Federal Medical Centre, Kastina, while losing post partum weight should be encouraged, women should understand that there is an optimum recovery time usually about six weeks post partum or in some cases, more, required for the body to heal. “Getting back in shape is not only beautiful and healthy but it is not a process you jump start. You do not expect to go back to your pre-pregnancy size, two weeks after putting to bed. Also, in losing weight, exercises and diet modification is preached but some exercises may be too rigorous for a woman that just delivered.”

Dr Oyetunji added that for each week post partum, there are required exercises depending on the woman involved and the circumstances of her pregnancy. “It is not a one-size fits all sort of thing, every woman is unique and so is their body but light exercises should be recommended. Light stretching can be recommended for new mothers and sex can also serve as a form of exercise but women should stay away from rigorous physical activities. It took 9 months or more for the changes to occur, you can’t wave them away in one week,” he cautioned.

From the Fitness expert

Since exercise has always been on the front burner whenever the issue of getting into shape after pregnancy and delivery arises, Nigeria’s number one fitness expert, Tony Ekaidem of The Body Alchemist, Lekki, Lagos, explains how new mothers can safely exercise to get back in shape.

According to Ekaidem, a mother can exercise when she is free from baby duties but if she doesn’t have a nanny, she may have to train with her baby beside her.

“It is best for mothers to stick to a fitness plan that is specific to them. This can be determined by consulting a certified fitness expert because one size does not fit all.”

He emphasised the need for a mother to consult with a medical doctor before starting any form of exercise in other to be safe. “It is traditional to consult a doctor before you start an exercise plan. It’s the doctor’s job to tell you if it’s safe to start a program after doing some biometric tests.

He added that “the trainer also would have to conduct a few tests on the woman which will reveal the upper and lower limits of her cardiovascular potential to ensure safety.”

Ekaidem explained that getting back in shape takes time and general fitness is not the same as competitive fitness. However, he stressed that fitness is determined by varying factors like having the right coach, right program, right genes, recovery time and eating the right diet.

“It involves a lot of sweat, sacrifice and time to get in shape after pregnancy and delivery.”

The fitness expert categorised exercises that can help a new mother lose weight as basically cardio moves. He stated that “when cardio exercises are performed vigorously for a minute, a woman can burn between 12 to 15 calories. These exercises improve general fitness and burn fat which is crucial for weight loss and prevention of some diseases.”