How To Shed Stubborn Post-partum Weight As An Older Mom
Contrary to what many believe, pregnancy-related weight gain can continue after giving birth. A study focusing on changes in diet from pregnancy to post-birth found that diet health was significantly lower during breastfeeding compared to during pregnancy. Specifically, this difference in dietary habits can be explained by the higher consumption of treats — such as sweetened milk products, cakes, and sweet and savory snacks for lactation — during breastfeeding.
The study also found that the frequency of snacking between meals was significantly higher post-birth. These findings suggest that consuming high-calorie and unhealthy foods is a way to make up for additional energy requirements for moms in the breastfeeding phase.
All in all, these factors can mean significant post-partum weight gain, which is challenging to lose. Additionally, weight management can be doubly difficult for women over 35 as the body is slower to lose weight. Evidence suggests that older women are less likely to shed extra pounds since, over time, muscle mass decreases and the metabolism slows. That said, while it may require more effort, losing any extra post-partum weight is absolutely possible regardless of age. Let’s look at some tips to help older moms shed stubborn post-partum weight:
Eat a nutrient-dense diet
Satisfactory nutrition is crucial post-partum to compensate for lost nutrients during pregnancy. This is why experts don’t recommend drastic weight loss attempts post-pregnancy. Instead, focus on eating a nutrient-dense diet to provide your body — and subsequently, your baby — with essential nutrients. Adopting a more nutritionally balanced diet over a restrictive one can also better satiate your body’s needs, therefore, reducing the chances of unnecessary fat retention or snacking.
A balanced diet of fruits, vegetables, lean protein, and healthy fats is essential, and you can take it a step further by avoiding glutens. In a previous post on gluten-free meals, we highlighted the risk of increased blood sugar from gluten, and how a sugar crash because of gluten can make you feel tired and irritable. Reducing gluten intake can also prevent allergies and inflammation for you and your child. Of course, before embarking on any new diet, it’s best to consult with a medical professional.
Explore doctor-approved weight management medications
Aside from diet and nutrition, your body weight is influenced by other aspects of your life, such as socioeconomic factors, your psychology, and your hormones. Because of this, some people may opt for medical weight loss interventions to help with weight management. For older moms specifically, these can help manage age-related hormonal changes and influences on body weight. While these medications aren’t new — the first FDA-approved medication was released in 1959 — newer weight loss medications have become more effective, producing an average of 15% weight loss.
Of course, keep in mind that most weight medications are prescription-only, so consult with your doctor or healthcare professional before taking this route to ensure your body can handle it. Weight loss medication, like other medicine, can also have side effects, so check with your healthcare professional to make sure they won’t impact your health.
Do low-impact exercises
Exercise has long been associated with weight loss and general body health. In fact, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity after pregnancy. However, remember that your body is in recovery mode post-pregnancy, and you don’t want to risk falling or getting injured. The American College of Obstetricians and Gynecologists website lists low-impact exercises that are safe to do after pregnancy, and can be done at home.
Exercises like leg slides, knee raises, heel touches, and leg extensions are done lying down and are meant to strengthen various parts of your body, such as your back, legs, and core. Insights from Harvard Health Publishing indicate that low-impact exercises can burn a range of 165-231 calories depending on your body weight.
Look into stress-management techniques
Finally, as mentioned above, psychological factors can also impact weight management. We mentioned eaelir that unhealthy snacking habits post-pregnancy could result from the additional energy requirements post-partum. A study on weight retention and weight gain in post-partum women associates stress with body image concerns, meeting your infant’s demands, and other family and house responsibilities.
To combat this, look into stress-management techniques like breathing exercises or yoga. This will help avoid resorting to unhealthy eating habits to cope with stress. Exercise, mentioned above, can also help you destress by offering a physical outlet for your feelings and emotions.
