It’s not all that uncommon for a woman to gain weight after pregnancy. As a personal trainer, I’ve had clients who came to me wanting to lose weight, and told me that the weight gain occurred after their pregnancy.
Years ago I worked side by side with a woman who, during her pregnancy, was very careful about what she ate, and maintained a “normal” weight right up to delivery; “normal,” meaning, she didn’t have an overweight appearance, but simply, the increasing baby bump.
Then, after the baby was born, I noticed over the ensuing months that she was gaining weight.
Why do some women gain weight after their baby is born?
This is no mystery. Though my clients have told me why, the reasons (my clients’) are a no-brainer: 1) The pregnancy is finally over and therefore the stress of having to be very careful about what and how much you eat is also over; there’s no longer any worry about junk food affecting the baby inside, 2) Stress of caring for a new baby leads to stress eating, which manifests either as more junk food than usual, or increased quantities of food, 3) No time for exercise.
My clients admitted that all three reasons weren’t valid; they were poor excuses, but the women needed some help getting back on track.
Weight gain after pregnancy, for purposes of this article, refers to immediately after pregnancy, as in the months following it, rather than in the years following it.
How to get rid of weight gained after pregnancy:
The formula for getting rid of the extra pounds a woman puts on after giving birth is the same formula for any person who wants to get a leaner body, whether that’s to lose 10 pounds, 20, 50 or 100 pounds.
#1. Lift weights in a repetition range of an eight to 12 maximum, meaning you can do at least eight but not more than 12. This is how much resistance you should use.
#2. Focus primarily on the following exercises: squat, deadlift, leg press, bench press, chest dumbbell press, overhead press (standing preferred, but seated okay), row (bent-over dumbbell, seated cable), lat pull-down.
#3. High intensity interval training (HIIT) or interval training.
Notice that for the weight lifting recommendations, moves like the biceps curl, triceps kickback, inner/outer thigh work, crunch and sit-up aren’t mentioned. That’s because the moves listed above work the biceps, triceps and abs/low back.
For more information on the above plan and how it can get rid of weight gained after pregnancy:
– Women: 8 variations of the squat
– Burn lots of fat with the deadlift
– HIIT for beginners
– Why stability ball crunches won’t flatten abs
– 6 reasons women can’t bulk up from lifting heavy weights