At Fourth Haus, we celebrate the incredible feat of childbirth and honor the journey of recovery that follows. While the narrative around "bouncing back" after pregnancy often focuses on losing weight quickly, the reality for many women is far more nuanced. Feeling like yourself again—both physically and emotionally—can take a year, two, or even more. While this can feel challenging in the moment, it is important to remember the complex changes your body endures during pregnancy and postpartum.
The Complexities of Postpartum Weight Loss
Pregnancy triggers profound physiological changes. On average, women gain between 25 to 35 pounds during pregnancy (Institute of Medicine guidelines), though this can vary based on individual factors (hello 50 lbs for my second IVF rainbow baby). After giving birth, immediate weight loss comes from the baby, placenta, and amniotic fluid—typically about 10 to 15 pounds. The rest, however, often takes time.
A 2015 study published in Obstetrics & Gynecology found that nearly 75% of women retain some pregnancy weight a year postpartum, with 25% retaining 10 pounds or more. The process of losing this weight is influenced by a variety of factors, including breastfeeding, hormonal shifts, sleep, and lifestyle changes.
Breastfeeding and Weight Loss
Breastfeeding is often touted as a surefire way to lose pregnancy weight, but the reality is more complex. Producing breast milk burns about 400–500 calories per day, which can contribute to gradual weight loss. However, breastfeeding also increases hunger and can lead to higher calorie consumption.
A 2020 meta-analysis in The American Journal of Clinical Nutrition concluded that breastfeeding mothers tend to lose weight at a slower pace in the first three months postpartum compared to non-breastfeeding mothers. By six months, breastfeeding may begin to have a more noticeable impact on weight loss, though this varies widely among individuals.
Hormonal Shifts and Their Role
Hormones play a pivotal role in both pregnancy and postpartum recovery. During pregnancy, your body produces higher levels of estrogen, progesterone, and relaxin, all of which support the growing baby and prepare your body for childbirth. After delivery, hormone levels drop dramatically, which can affect metabolism, energy levels, and mood.
For breastfeeding mothers, prolactin—essential for milk production—remains elevated, which can suppress ovulation and delay the return of regular menstrual cycles. This hormonal landscape can make weight loss less predictable compared to pre-pregnancy patterns.
The Impact of Sleep and Stress
The postpartum period is often marked by disrupted sleep and heightened stress, both of which can impact weight regulation. Chronic sleep deprivation alters hunger hormones like ghrelin and leptin, increasing cravings for high-calorie foods.
A 2013 study in The Journal of Clinical Sleep Medicine found that mothers who slept five or fewer hours per night six months postpartum were three times more likely to retain at least 11 pounds of pregnancy weight compared to those who slept seven or more hours.
Additionally, the mental load of caring for a newborn, adjusting to a new identity as a mother, and managing household responsibilities can make it difficult to prioritize self-care.
Mixed Feeding or Formula Feeding
Mothers who use a mix of breastfeeding and formula, or formula exclusively, may experience postpartum weight changes differently. Without the calorie-burning benefits of breastfeeding, formula-feeding mothers might find themselves relying more on dietary changes and physical activity for weight loss. However, they may also experience less hunger, fewer energy demands, and more predictable hormonal patterns, which could balance the equation.
A Focus on Recovery, Not a Timeline
At Fourth Haus, we believe in honoring your body’s unique timeline for recovery. It is easy to get wrapped up in “getting back to your old body” but the reality is you are someone new. This time is honoring your transformation, embracing the changes your body has undergone and finding ways to support your recovery—whether it’s through postpartum support bands, balanced nutrition, gentle movement, or connecting with a supportive community.
Childbirth is a monumental achievement, and recovery is an equally significant journey. Celebrate every step forward, knowing that your timeline is unique and valid. At Fourth Haus, we’re here to support you every step of the way.