After 9 months of pregnancy and childbirth, many women find it challenging to return to their pre-baby body. However, some women are able to get their pre-pregnancy figure back much faster than others. Why is that? There are several factors that determine how quickly a woman’s body bounces back after having a baby.
Genetics
Genetics play a major role in how the body responds to pregnancy. Some women are genetically predisposed to return to their pre-pregnancy shape more easily. Women whose female relatives bounced back quickly after giving birth are more likely to do the same.
Genes affect:
- Body fat distribution: Where women store fat in their bodies is partly genetic. Women who carry fat in their hips and thighs (pear-shape) tend to lose baby weight faster.
- Metabolism: A faster metabolism makes it easier to lose the extra pounds.
- Skin elasticity: Women with genes for more elastic skin snap back faster postpartum.
Of course, lifestyle habits still matter, but genetics give some women a head start when it comes to getting their pre-baby body back.
Age
Younger women tend to lose baby weight faster and bounce back better after having a baby.
Why? A few reasons:
- Younger skin is more resilient. It shrinks back down and snaps back faster after being stretched during pregnancy.
- Metabolism slows with age. Younger women tend to burn calories faster, making weight loss easier.
- Older mothers tend to have more stubborn fat cells. It’s harder to slim down.
Of course, age is not everything. Plenty of women over 35 bounce back beautifully after pregnancy. But for many, youth is an advantage when it comes to getting their pre-baby body back.
Weight Before Pregnancy
Women who start their pregnancy at a normal, healthy weight have an easier time returning to their pre-baby weight.
Women who begin pregnancy overweight or obese often have a harder time slimming down after giving birth. Research shows the more overweight a woman is going into pregnancy, the longer it takes her to lose the baby weight.
Some reasons why:
- Women who start heavier retain more weight after delivery.
- Overweight women gain more than recommended during pregnancy.
- Heavy women tend to lose muscle during pregnancy, slowing metabolism.
- Obese women are at higher risk of complications that prevent exercise after birth.
That said, plus-size women can get back on track with diet and exercise. It just tends to take more time compared to women starting from a place of normal weight.
Weight Gain During Pregnancy
Gaining the recommended amount of weight sets women up for success postpartum.
The weight gain guidelines during singleton pregnancy are:
- Underweight (BMI
- Normal weight (BMI 18.5-24.9): 25-35 lbs
- Overweight (BMI 25-29.9): 15-25 lbs
- Obese (BMI ≥30): 11-20 lbs
Women who far exceed these recommendations tend to have a harder time dropping the pounds after delivery.
On the flip side, not gaining enough can make it harder to lose the “baby weight.” When women don’t gain enough, they tend to lose muscle and fat instead of accumulating reserves for breastfeeding. This leads to a slower metabolism after birth.
Breastfeeding
Breastfeeding helps some women lose their pregnancy weight faster. It burns extra calories, releases fat, and helps shrink the uterus.
However, results vary greatly among women. For some, breastfeeding makes no difference in postpartum weight loss.
Studies show exclusively breastfeeding speeds up weight loss compared to mixed feeding. Women who exclusively formula feed tend to retain more weight postpartum.
Calorie intake, diet quality, genetics, and exercise matter more for weight loss than breastfeeding itself. But for some women, breastfeeding does seem to help “bounce back.”
Diet
To lose baby weight, what and how much a woman eats matters.
Eating a balanced diet with moderate calories aids postpartum weight loss. Most women need about 2000-2500 calories per day while breastfeeding.
Here are some diet tips for shedding pounds after birth:
- Eat plenty of fruits, vegetables, whole grains.
- Choose lean protein like fish, beans, chicken.
- Avoid added sugars, processed foods, takeout.
- Stay hydrated. Drink water instead of sugary beverages.
Eating too little can backfire and cause the body to cling to fat reserves. Moderate calorie reduction combined with nourishing foods is key.
Some women work with a postpartum dietitian or nutritionist to help develop a customized eating plan. This supports healthy weight loss while breastfeeding.
Exercise
Exercise is critical for losing baby weight and bouncing back fit and toned.
Aim for at least 150 minutes of moderate activity per week, like brisk walking. Add in strength training 2-3 times per week.
Walking with a stroller, postnatal yoga, and weight machines at the gym are all great options for new moms. Exercising with other new moms can also provide motivation.
It’s best to start gently and increase workout duration and intensity gradually. Pelvic floor physical therapy is often recommended to rehabilitate weakened muscles.
The key is consistency. Make exercise a part of your regular routine for maximal results.
Sleep
Rest and recovery are essential postpartum. New moms short on sleep have higher levels of ghrelin, the “hunger hormone.”
Lack of sleep also results in lower levels of leptin, which controls satiety. This hormonal combination can result in overeating.
Aim for at least 7-8 hours of sleep per night. Take naps during the day if possible. Get other family members to help with night wakings.
Prioritize rest to help your body heal from pregnancy and childbirth. This supports healthy postpartum weight loss.
Stress
High stress levels can impair postpartum weight loss in several ways:
- Increases cortisol, which causes fat storage around the abdomen.
- Leads to emotional and stress eating.
- Causes sleep loss.
- Reduces motivation for exercise and meal planning.
Managing stress with practices like meditation, yoga, deep breathing, walks outdoors, or social support helps regulate cortisol levels.
This enables the body to release fat stores and prevents stress-related overeating and fatigue.
Medical Issues
Some postpartum medical issues can delay weight loss:
- Thyroid disorders.
- Retained placental tissue.
- Infection.
- Postpartum preeclampsia.
- Birth-related injuries limiting activity.
If weight is not dropping steadily despite diet and exercise, check with a doctor. Managing medical issues can help get postpartum weight loss on track.
Genetics
Genes provide advantages for some women when it comes to postpartum weight loss. But healthy lifestyle habits are key to help any woman bounce back after having a baby.
Eating nourishing foods in moderation, staying active, reducing stress, and getting enough sleep sets all moms up for success. Being patient with your body and celebrating small victories along the way is also critical.
If weight is not coming off as expected, avoid comparing yourself to others. Stay focused on your own journey. Speak to your doctor if concerned about lack of progress.
With self-care and support, you can feel fit, strong, and confident in your new postpartum body.
Conclusion
Many factors influence how quickly a woman’s body bounces back after pregnancy. Genetics, age, pre-pregnancy weight, weight gain during pregnancy, breastfeeding, diet, exercise, sleep, stress, and medical issues all play a role.
While some women are genetically predisposed to lose baby weight faster, a healthy lifestyle makes weight loss attainable for any new mom. Eating well, staying active, getting adequate rest, and managing stress are key. Being patient and speaking with your doctor if concerned can help achieve your postpartum fitness goals.
Your body did something amazing growing and birthing a baby. With time and care, you can help it return to a shape that makes you feel comfortable, strong, and confident.