Postpartum Weight and Body Image: How Can I Stay Healthy and Love My Changing Body?

Written By:

Julie Cunningham is a Registered Dietitian, a Certified Diabetes Care and Education Specialist, and an International Board Certified Lactation Consultant with over 25 years experience in hands-on healthcare. She publishes a weekly newsletter designed to help women transform their health, increase their longevity, and love the bodies they live in. She’s the author of 30 Days to Tame Type 2 Diabetes, and she lives in western North Carolina with her family and several four-legged friends.

After giving birth, many moms worry about how their bodies have changed. It’s normal to feel like you need to hurry up and get your pre-pregnant body back, especially with so many messages from diet culture telling you that living in a differently sized body is somehow wrong. The truth is, your body has changed, and that’s completely okay. There are things you can do to feel good about those changes.

Focus on the Marvels Your Body Performs:

Your body accomplished something incredible—it grew a baby and even crafted a new organ called the placenta! It worked hard to make room for new life and is now busy feeding, healing, and carrying your baby, all while getting little sleep. When you feel uncomfortable or self-conscious, take a moment to appreciate your body. Write down 1-3 things you feel good about. For example, "I am grateful that I have strong arms to hold my baby."

Aim for Body Neutrality:

Instead of trying to jump from not liking your body to loving it, aim for body neutrality. This means accepting that your body is different—neither good nor bad, just different. Focus on appreciating the uniqueness of your changing body.

Reframe Negative Thoughts:

When negative thoughts about your body arise, reframe them with grace and compassion. For instance, if you think, "I hate that my belly looks like I'm still pregnant," reframe it to "My belly looks different now than it did before I had a baby." Remember, it's not about positive or negative; it's about being neutral.

Respect Your Body with Clothing:

Don't force yourself into pre-pregnancy clothes. Wearing what fits comfortably honors and respects your body. Sizing up is not giving up—it's choosing to treat your body with dignity. Affordable options abound, from thrift stores to clothing swaps and online groups.

Stop Body Checking:

Break the habit of constant body checking. Remove or hide the scale, do bathroom activities in different places, wear comfortable clothes, and distract yourself from reflective surfaces. Try to view yourself as a whole person, appreciating yourself beyond just body parts.

Listen to and Trust Your Body:

Even if you don't feel great about your body, listen to and trust its cues. Your body sends signals for health-promoting behaviors. Believe that your body is working for you, and follow its hunger, fullness, rest, and movement cues without guilt.

Prioritize Your Basic Needs:

There's no award for neglecting yourself. Provide your body with basic needs like eating, resting, and moving. This fosters respect and esteem for your body, helping you accept and appreciate the changes.

Honor Your Body with Food and Movement:

Instead of restricting foods, give yourself unconditional permission to eat what you enjoy. Allow all foods in moderation, considering your body's hunger and fullness signals. Exercise joyfully; choose activities that support your life as a new parent. Remember, you are more than a number on a scale; you are an amazing person, and you are enough!

Finally, remember that your journey is extraordinary. Embrace the changes, stay healthy, and cherish the incredible story your body tells. You're doing an amazing job, and every step forward is a triumph. Cheers to the wonderful adventure of motherhood!

–

The content on this site is for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis or treatment. Discuss any health or feeding concerns with your infant’s pediatrician. Never disregard professional medical advice or delay it based on the content on this page.