A reader recently wrote me to ask for tips on Postpartum weight loss. As I was replying to her, I realized the response had promise as a blog post, knowing that there are probably others out there with the same question!
After the birth of my first child more than four years ago, I really struggled to lose the weight. I gained an enormous amount of weight (nearly 70 pounds, and my daughter was only 5 pounds, 6 oz!). Since these days the midwives don’t worry about how much weight you gain (and rightly so, in most cases!), no one waved a red flag.
As it turned out, I had a defective placenta and an umbilical chord abnormality known as “single umbilical artery”. Due to the nature of my pregnancy (a hands-off, home birth midwifery that ended with a crash, 2-weeks-overdue C-section in the hospital) I had no idea of this abnormality beforehand. The theory is that there was a lack of nutrients going to my baby throughout the pregnancy resulting in my weight gain and Kirsten’s lack thereof. 
So while my body kept telling me to eat for my baby’s sake, my baby got only a portion of what was meant for her. This has lead to lots of *interesting* “complications” with my daughter’s health. I know I haven’t blogged a whole lot about my daughter’s health issues (other than the food sensitivities) and it’s simply because it’s a novel. I can’t even intro a postpartum weight loss topic without having to devote several paragraphs to set the stage…..there’s a lot there. I promise to write more about my daughter’s healing journey soon.
So my normally 126 lb frame had an extra 40 pounds for months and months after the birth of my daughter, and since I had never been that size, I literally didn’t know what to do. I was an emotional wreck given the traumatic, near-death nature of my daughter’s birth. I was struggling to supply her breastmilk and working very hard to build my supply. I couldn’t fit into any of my “normal clothes” and had to buy a whole new set of everything for my new frame. My marriage was suffering because of all the transition and trauma.
On top of all of this, my body was malnourished from a poor pregnancy and pre-pregnancy diet. Oftentimes, when trauma to the body occurs (as in an unexpected, emergency C-section) the body undergoes so much stress that many other chronic issues begin to unfold. Food intolerance, hair loss, fatigue, depression, etc. were all affects I experienced.
I also had a horrible case of candida and the carb cravings were out of this world. I would beg my husband to run to the store to pick up an apple pie and eat half of it in one sitting. I remember craving and eating store-bought cake several times a week, and looking forward to any event that might have cake (and unfortunately, there were lots).
After several months, a very blunt acquaintance of mine asked if I was struggling to lose weight. Uh, yeah. Sort of. Had I ever heard of coconut oil for weight loss? No, coconut oil? How could eating fat make you lose weight?
Well, the journey was on, and I began to research everything I could about coconut, which lead me to nourishing traditions, seasonal/local eating, whole food nutrition, juicing, and raw milk. The rest is history, but suffice to say I got back into a size 4 and back to my 126 pounds….just in time for pregancy #2!!! Isn’t that how it works?
But thankfully, after encorporating the following principes, the weight fell off much quicker the second time around!
DISCLAIMER: This weight loss regimen started well after my daughter was eating solid foods (after 12+ months). While I was still lactating, her primary nourishment came from whole foods. Thus this weight loss regimen did not affect the nutrition of my breastmilk. If you are nursing and trying to lose weight, please make sure that you are not short-changing the nutrition of your breastmilk. Most of these tips are totally compatable with nursing, but if you have any concerns see a certified lactation specialist!
*Take Coconut oil (1-2 TBS 20 min. before each meal. Antiviral, antifungal, and very healing. Also helps boost a sluggish metabolism, which is the key to loosing weight).
*Watch the Carbs. Eat no more than 1 serving of grains per day, and make sure they are whole grains, preferably gluten-free. If you are sedentary, you might consider foregoing the grains as they are high in carbs. Instead, get your carbs from fresh fruit and veggies. Eat about 1/2 a plate worth of veggies at each meal and 1/4 plate of grassfed or pasture-raised meat . The other 1/4 could be a grain or a starch (like potato). Go easy on starches for weight loss. I personally eat no grains and find that I have much more energy and the clothes fit much looser!
*NOTE: If you are nursing, you can increase your grain consumption if you find that eating grains helps your milk supply. Quinoa and oatmeal, when properly prepared (i.e. soaked in 1 TBS of lemon juice or whey for 12 hours before cooking), are known to stimulate milk supply. Just keep portion control in mind, as it’s easy to fill up on grains, and with their high carbohydate count, anything that is not burned off within about 24 hours gets stored as fat.
*Exercise regularly. I loved to “run/walk” and felt that I really slimmed down when I started this. Walk for 5 mins., sprint for 1 min, repeat (vary the times as needed). Short, intense bursts of energy burn calories without wiping you out. I did this while pushing a stroller, so no need for a gym or day-care! I also LOVE, LOVE, LOVE the T-Tapp program, which I discovered after the birth of my #2. It’s intense, and a little tricky to learn at first, but SOOO worth it. I slimmed down really quick doing these simple exercises post-partum, in time to fit into a bridesmaid’s dress 3 months later!
*Chill: Try to de-stress whenever possible. Pregancy is really tough on the adrenals and many other parts of the body, and stress does NOT help, in fact your body goes into fat-storing mode when your cortisol levels are elevated. I found that adrenal support really helped me (I suggest finding a practitioner who does muscle-testing, which pinpoints exactly which supplement will help support your adrenals; the same things don’t work for everyone).
*Portion Control: Eat a nourishing diet but control your portions! Don’t short change your milk supply, of course, but don’t eat empty foods (like the cakes and pies I was eating!!!) because they just stick to your hips. Lactation is not the time to restrict calories, but focus on maximizing the nutrition for each calorie you consume!
*Drink kombucha. It’s mineral-rich, full of B-vitamins, and is very satiating as a snack. If I’m getting hungry in the afternoon, I always go for kombucha to see if that satisfies me first. If not, then I know my body needs a snack.
*Stock Up: Keep your house stocked with nutrient-dense snacks such as crispy nuts, coconut bark, my homemade “Lara” bars, green popcorn, raw cheese, and plenty of fresh veggies (I love to eat celery and almond butter or celery with a delicious herb-cheese dip). Hard-boiled eggs, nitrate-free lunchmeats, and smoothies are all great for meals on the go, as well. Forget the box of wheat thins!
*Menu Plan: I suggest figuring out a weekly menu plan and doing some big “once a week” cooking, perhaps on Saturday and/or Sunday if time is a premium (as it always is with a new baby!). Enlist well-meaning friends who want to bring meals to instead help you out one Saturday and help you prepare a week’s worth of snacks and simple meals. We’ve found that writing and sticking to a meal plan has helped us resist the urge to go out to eat (which is always less healthy and more calorie-dense!)
*Take notes: I also suggest keeping a food journal. Write down EVERYTHING that crosses your lips and how much. Jot down any notes each day about how you feel. Studies show that folks who keep food journals tend to control their portions better and lose weight!
The picture to the right was taken when my daughter was 19 months old; the time when I finally lost my weight and got my health back under control. Even though I became pregnant within weeks of the picture being taken, I gained a lot less and lost most of the weight within 3 months, and nearly all of it by 6 months. Of course the “C-section belly flab” is probably something to deal with forever, I am continuing to shape and tone my “problem areas” with regular T-Tapp exercises!
What are your postpartum weight loss tips/success stories?
This post is a part of Real Food Wednesday and Works for me Wednesday!
Ya reckon that advice would work even if one's youngest baby is turning ten this summer and one is about to turn 40?
I've never been able to get my weight below a certain rather high-ish weight(25 pounds more than my recommended top weight) since my second dd was born, 13 years ago. And believe me, I've tried!
Of course I'm fairly new to the NT style of eating. Sure hope it helps. Nothing else has, including low carb.
Hi Alana,
Great question; I'm pretty convinced that every "body" has different reasons why they can't loose the weight. I think it's really unique to each individual.
I think the tips outlined will basically help anyone who's trying to loose weight, but there certainly can be nutritional deficiencies at the heart of the matter that can inhibit weight loss.
Cortisol levels (stress hormones) can also play a role.
I do REALLY reccommend Teresa Tapp's book Fit and Fabulous in 15 Minutes….it's the best book on health & exercise that I've read. And while I do think it can be tough to learn the exercises at first, I really do believe it's worth all the effort because her program delivers life-changing results.
I am not paid to say any of that stuff either, btw!!!
I think the NT way of eating can be very helpful, as well as the Garden of Eating (paleo or paleo + raw dairy)way of eating.
Sally Fallons Eat Fat, Lose Fat book is also a great guide for NT-centered weight loss. I should have included that in my post!
Great tips, and so very true for weight loss!
I've been reading the eat fat to loose fat. It's scary, but probably true.
I do feel healthier and more energetic than I have in decades, now that I'm doing NT eating.
You look fabulous, by the way.
Great information, especially for me because I am still working on losing those pregnancy pounds.
A couple question for you…
*how do you take your coconut oil?
*how much fruit do you eat now that you're off of grains?
Looking forward to your new site's launch!
What a fantastic post! I used to be — just like you — around 125 pounds. I have had trouble losing the last 10-15 pounds after I gave birth… but I'm not too worried about it since I'm planning to have another child next year. But I will bookmark this page and follow your advice after the next baby comes (AFTER he is at least a year old).
PS: You are gorgeous! Really!
Great info! Great job on loosing the weight too…that is still hard work!!
I just looked at the T-Tapp stuff…it's kind of pricey…is there one or two things you would suggest? I would really love to tone up!
Thanks!
Alana,
More energy was one of the first things I noticed as well when transitioning to this diet!
Hang in there! You'll reach your goals!
Shannon:
Great questions (I should have clarified in the post!)
I take my coconut oil in different ways. I like the taste of it, so often I'd just take it off the spoon.
I also drink it in hot tea (just add 1 TBS to your morning tea).
If I really need help getting it down, then I make "coconut candies" (from the Eat Fat Lose Fat book) or coconut bark (there's a link on my site to my recipe in the labels).
As for fruit, I have maybe 1-2 servings per day. Since eliminatng grains, I found that I crave carbs much less than before. I think of fruit as a dessert or a treat. Also, since i strive to eat seasonally (as I know you do as well) I try to let the seasons guide my fruit consumption. This time of year I'm apt to be eating much more fruits, but then again I'm a lot more active in the summer!
Ann Marie,
You are too sweet! Thanks for the feedback; this post will be here for you whenever you need it!
Our Growing Family,
T-Tapp is a bit pricey. I just bought the book "Fit and Fabulous" (I found it used at our local bookstore, Powell's) and that's all I use! No videos or anything. You might even be able to get it from your local library (ours had it) and learn that way!
If you look on her website, there are some free videos and instructions.
Her "Hoe Downs" are a great move to learn because it's a real "carb-buster". I do it after I eat a meal higher in carbs and it's great for toning the core abs.
I also think her "Half Frogs" are amazing and they really target the baby-belly flab. Both of those should be online because that's where I originally learned them!
Good luck!
To the person (and there's probably more than one) who looked at T-Tapp and thought it was pricey: I thought the same. I finally bought the book anyway. First, I found on the website a place to enter you name for a drawing. They draw 3 times a month (you have to enter each time), and you get one free workout and you can add one for half price. I won first try!
Also, once you've bought one, there are discounts ALL the time. I've gotten several more DVDs and I haven't paid full price for anything. They have a discount section in the store, too. If you buy the book, there's a 30% off coupon in it.
No connection, just a happy user. This is the first home exercise program I've ever stuck to for more than a few days – and at 58, I've tried lots, lol.
Awesome post Carrie, and so true. We eat very little in the way of carbs. compared to many-mostly reserved for dinner (small servings)-the men eat sandwiches but I opt for whole grain cracker breads at lunch and whole grain cereal at breakfast. The yogurt/kombuchu works great too…Of course we eat tons of seasonal veggies and fruit. Luckily we live in an area that grows tons
I am going to follow up on the T-Tap and Coconut oil!
Hope all is well,
Aunt Helen
Thank you, Carrie! I was just telling some friends who heard your presentation at the homeschool conference in Washington that I still have 30 pounds to lose. I really appreciate all of the tips and I have been enjoying listening to your presentation and looking over your notes.
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Great post! What a journey that is.
I did pretty much the same after I had Matthias and I lost all the weight, weight of 3 pregancies.
Then I fell. I hurt my knee pretty bad and it now seems that one of my knee tendons got detached as well as some nerves damaged because I don't feel anything on one spot. Without exercising (I am in constant pain and the more I try to do, the more it hurts), I don't know how I am going to get back in shape. I started looking into this, but I have a feeling this is going to be a long journey with a possible surgery.
Anyway, I digress. Don't mean to turn this into a pitty party, lol.
I have Tapp's book, and it's great. And the diet recommendations, yes, yes, and yes.
[...] my Post-Partum Weight Loss Journey I learned many important lessons about how horrible refined carbs were for me, and as I slowly got [...]
Wow, it sounds like you had a similar problem with your pregnancy with your daughter to the problem I had when pregnant with my daughter. I’m interested to pick your brain a bit about it if you’re willing. My daughter was born full term (39 weeks) but weighed only 4 pounds and was 18-inches long. She was so skinny, but otherwise healthy. I had pre-eclampsia while pregnant, but had a home birth. I ended up with a retained placenta and subsequent postpartum hemorrhage resulting in an ambulance ride and blood transfusions. The placenta was half of normal size and had large areas that were calcified and not working properly. My midwife (who had over 2,000 births under her belt, including working in developing nations) could not believe I had not miscarried and had never seen a similar situation that did not result in miscarriage. She credited my Weston Price-inspired diet with me being able to carry my daughter to term. Subsequently, my daughter gained lots of weight initially, but has grown very slowly ever since she was about 6 months old. She is currently 3 years 4 months old and weighs less than 23 pounds. Other than size, though, her development has been normal. Is your daughter similar? I’ve subsequently had a totally normal pregnancy and birth with my (now 5-month-old) son who was 7 pounds 4 oz at birth. I really think my placenta issues were the result of taking birth control pills for over ten years prior to my first pregnancy (even though I was off the pill for 7 months before getting pregnant, my fertility/temperature charts showed that my cycle was still very erratic when I conceived). Did you take the pill prior to your placenta problems with your pregnancy? Sorry if this is too personal, I think I’m just excited to hear someone had a similar problem. So just let me know if you’d rather not respond…
Thank you so much!!!
Just had baby #2 and I am very excited about all the information here on the site:) I can totally relate to a lot of your story and I appreciate your honesty.
Questions: do you make your own kombucha? or if you buy it what brand/s? also- if we’re supposed to be cutting sugars & sweeteners out (and caffeine- for the adrenal-fatigued) the kombucha recipes I’ve found contain green/black tea and sugar??? What would you recommend?
Have a great week!!!:)
I responded to you through a private e-mail! Thanks!
My pleasure, Johanna! I am glad you found the information helpful!
I do make my own kombucha. From what I’ve read, the kombucha culture actually eats most of the sugar and caffiene and what we’re actually consuming are the by-products of the sugar metabolism. The longer you let it ferment, the less sugar. I usually let it go for 10 days. I’m SUPER sensitive to caffiene and cane sugar, and I have no problems consuming up to about sixteen ounces of my homemade kombucha each day!
I find making my own to be the most thrifty way to go, and now that my favorite brand has been pulled from the shelves nationwide, it makes sense to do it! laurelfarms.com is a great resource for information! Best to you dear!