Step Five

Weight Loss After Pregnancy

Gaining a healthy amount of weight during pregnancy makes it much easier to lose weight following delivery. It is important that the healthy eating patterns you developed during pregnancy continue after delivery. Good nutrition after pregnancy helps to not only support weight loss, but also helps to maintain energy levels and support breastfeeding.

If you can breastfeed, and choose to breastfeed, the Ministry of Health has guidelines for healthy eating that that you can access from the Ministry of Health website.

When it comes to weight loss, small changes that you can easily maintain make a huge difference. There is little point in entirely overhauling your diet if it is too hard to maintain in the longer term - this is why the majority of people who start strict diets do not succeed.

The following simple suggestions, if maintained in the longer-term, alongside a balanced diet, will help to support weight loss:

• Choose high-calcium milk, such as calcium-extra milk or trim (low fat) milk.
• Make sure you have at least eight glasses of water a day (more if you are breastfeeding, or if it is warm weather)
• Ensure you have at least three serves of vegetables, and two of fruit every day.
• Prepare and eat meals at home. Have takeaways no more than once a week.
• Choose healthy snacks such as unsweetened or low-sugar/ low-fat yoghurt, fruit, cheese and crackers, home-made popcorn, a glass of trim milk, a few unsalted nuts (eg, 6 or 7 almonds), or a small wholegrain sandwich.
• Aim to do at least 30 minutes of moderate intensity activity five or more days a week, eg, brisk walking or swimming (or as advised by your doctor, midwife or physiotherapist).

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