Everyone loses pregnancy weight in a different way and we all have different body’s and metabolism.
But this doesn’t stop us becoming frustrated if our pregnancy weight loss is slower than the next person’s or if we go through a period where it doesn’t feel like we are losing weight at all.
So if you are currently feeling frustrated with your pregnancy weight loss here are some common reasons as to why the scales may not be moving and some positive action points to take too (plus see our Lose Baby Weight plans too that can help).
The scales doesn’t always tell the truth
As you begin doing exercise and light weight bearing exercise you will gain lean muscle tissue, a substance which is denser than fat. So you may actually see the number on the scales increase. Even though the scale may not be moving, it doesn’t mean that you’re not getting smaller. Muscle is more dense than fat, so it takes up less space. You can be in a smaller pants size and not be any lighter on the scale – and this is why we advise to take measurements each week as well as weighing yourself.
It is also a good point to note that this extra lean muscle tissue has added benefits too – not only will you appear smaller, but muscle will help raise your metabolism too which helps to burn more fat – win win!
Have a look at Jess’s story here too which illustrates this point and see her picture below
Are you eating too many calories?
Successful weight loss is based on calories in versus calories out. There isn’t a miracle weight loss secret and long term, healthy and sustainable weight loss is based on this. However, there isn’t a one size fits all for how many calories you should be consuming – and of course if you do eat too much then weight loss will be hard. How many calories your body needs depends on your age, height and weight – plus there are other factors such as how much exercise you do and if you are breastfeeding which have a significant impact on how many you should be eating and drinking.
If you are struggling with weight loss – one of the first things you should do is to work out your BMR which will give you your own specific calorie needs for your own individual needs. You can use our free BMR calculator here. Then if you discover that you are consuming too many, you can then look to cut back on the volume of food or type of food you are eating. When you start to make small changes to the foods you eat you will start to see a big difference to the amount of calories consumed – you can see some ideas of easy food swaps to make here too
Are you working your metabolism enough?
Everyone’s metabolism is different, and there is lots of research which suggests that there are several things that can be done to speed up metabolism and burn calories more quickly. One of these ways is by eating certain foods which are thought to boost the metabolism. You can see our pick of 11 metabolism boosting foods here
Are you snacking enough?
Snacking is essential for keeping you feeling energised, taking in vitamins and minerals during the day, helping to boost your metabolism and helping you to lose weight. But there is a big difference between healthy snacks and unhealthy snacks. If you eat processed or junk food as snacks it will not help your health, energy or weight loss but if you choose healthy snacks – you will give your health and weight loss a boost and not feel hungry
Some of our favourite snacks are things like raw veggies dipped into hummus, fruit with greek yoghurt, sardines on wholegrain toast, cottage cheese on ryvitta topped with sliced capsicum – all delicious, healthy and easy to prepare – plus click here to see hundreds of snack ideas.
Are you eating enough protein?
Protein is essential for your health and weight loss. It helps to build lean muscle, helps to increase the metabolism and helps you stay fuller for longer. It is also key to recovery and your body needs protein to function properly and stay healthy. Make sure you are having protein at each meal time and when you snack – aim for good quality and lean protein.
Is it your time of the month?
Bloating, cramps, swelling, mood swings, cravings, binge eating, and weight gain are all side effects of the hormones present in a woman’s body at that time of the month. Plus there is the very common side effect of water retention which can send your weight and measurements off. During the time of the month our bodies hold onto fluids like a drought is coming and the best advice is not to weigh yourself at this time.
Do you have PCOS?
PCOS causes weight gain because the body has more difficulty using insulin. This difficulty using insulin causes insulin resistance, meaning that glucose and sugar can build up in the blood stream.
This build-up of insulin within the blood causes the body to produce more of a certain hormone, called androgen. A high level of androgen within the body causes hair growth, acne and weight gain – and because the hormone is a male hormone, it tends to cause weight gain around the stomach more than anywhere else. It’s the abundance of this hormone that makes it very difficult for women with PCOS to shift the extra weight.
Because PCOS plays havoc with your blood sugar levels, you need to take this into account rather than just embark on a low calorie, low fat diet. You need to include fruits, vegetables and loads of fibre in your diet, and where possible, steer clear of sugary foods and things like white bread and white pasta, as these contain lots more sugar than you might realise. Instead, eat plenty of whole grains and lean protein such as chicken or tofu.
It’s also best for you to eat 4-6 small meals throughout the day rather than 3 larger meals. This will keep your blood sugar stable throughout the day which will also reduce your PCOS symptoms. It’s also important for you to do 30 minutes of cardio exercise at least 5 times a week, or more if you can manage it, as this will kick-start your metabolism and will help you to burn off more calories.
If a high fibre, high protein, low sugar diet with plenty of fruits and vegetables and an exercise plan doesn’t help to boost your weight loss you should talk to your doctor, as there are medications that you can take to reduce levels of certain hormones within your body.
Do you have a food allergy?
If you are struggling to lose weight and are doing everything that you should be, it also could be worth being tested for a food allergy. As if we have an undiagnosed food allergy or intolerance then this may be causing the problem with not being able to lose weight – and it could be a food such as dairy or gluten that your body is having an issue with
I can’t lose the last 5kg!
The issue many mums face is how to lose the last 5kg. It always seems to be the case that the losing the last 5kg is always the hardest and most frustration part of losing overall weight. See our tips here on how you can lose the last 5kg
Get back to basics
And here are some really useful links and resources to help you refocus and get back to basics
- Work out your BMR so you know how many calories your own individual body needs. As you lose weight your calorie needs decrease so it is important to re-calculate and adjust accordingly. Use our BMR calculator here
- If you haven’t yet joined up to our FREE members area, register here so you have your own private dashboard to log your weight, measurements, exercise and BMI so you can visually see your progress. Join up here
- Snacking is essential for energy levels and for boosting your metabolism – see our healthy snacking category here
- Are the scales not giving you the results you want – see what could be happening here
- Read here about why you shouldn’t always trust the scales
- Get some tips on staying motivated here
- See the most common weight loss issues here and how to over come them
- Join the 28 Day Weight Loss Challenge here
About the 28 Day Challenge
A few key things to note are:
- The Challenge menu is FULLY customisable
- You have access to over 1600 exclusive recipes
- You have access to over 300 exercise routines
- Meals are family friendly and are made in under 10-20 minutes
You can also see some INCREDIBLE results from mums on the 28 Day Challenge here
Leashaa Lost 15kg* with the 28 Day Challenges
Leashaa says: “I’ve Lost 15kgs thanks to LBW and over 150Cm of fat!! I started my journey last year and thanks to LBW I’ve been able to lose weight, create a healthy lifestyle and maintain my breastmilk supply allowing me to continue nursing my daughter into our 3rd year! Thanks Lose Baby Weight 😄😄😄😄“
You won’t regret it!
Join the challenge here
Samantha Lost 22kgs* with the 28 Day Challenges
Samantha says: “Today marks 1 year of Lose Baby Weight for me 😄 22kg gone all up and feeling fitter and healthier than I have in my entire life. I hope you all have a fabulous 2016 and achieve all of your goals xxx”
You won’t regret it!
Join the challenge here