Overview
It can be challenging to appreciate all the physical changes your body goes through during pregnancy and after having a baby. This can be particularly difficult with the added pressure of social media and society’s expectations to bounce back after baby. Learn the expectations for gaining weight during pregnancy and how this plays out in the real world. Explore why exercise is more than a tool for weight loss and what other significant factors influence your overall health. Hear about evidence-based tools to improve body image and examine research on how social media can influence our attitudes. Whether you’re fully embracing your body’s changes or struggling to adjust, this episode will help give you some perspective on fostering a positive mindset and setting realistic postpartum goals.
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Article and Resources
Hi Vanessa,
I’m a first-time mom and your podcast has been such a helpful resource during my pregnancy! I wanted to reach out because I’ve been feeling really anxious about what happens after my baby is born. I’ve gained way more weight than I expected, and I’m already feeling self-conscious about how my body has changed. I know my focus should be on my baby, but I can’t help worrying about how I’m going to get my body back postpartum. I always feel so tired that working out hasn’t been a priority. I’m worried it will be even harder once I’m adjusting to life with a newborn.
Do you have any advice or tips for getting your body back after baby, or suggestions on how to manage these feelings of not loving how pregnancy is changing my body? I’d love to hear your thoughts and any evidence-based advice you might have to help navigate this part of motherhood.
Thank you for all the amazing episodes.
-Adriana
Adriana, thank you so much for your email. I completely understand where you’re coming from. There’s a lot of societal pressure to lose the baby weight and bounce back immediately after giving birth.
Gaining Weight During Pregnancy
It can be challenging to adapt to all the ways in which your body changes during pregnancy. According to the American College of Obstetricians and Gynecologists, women with a normal pre-pregnancy weight are advised to gain between 25–35 lbs (11–16 kg). However, one large-scale study (over 18,000 pregnancies) showed that only 25.8% of women stayed within these guidelines, 21.3% gained less, and 52.9% gained more. This was across the board for all women regardless of their pre-pregnancy weight. These stats make it clear that every body is different and not everyone is falling within these guidelines.
It’s also important to note that stepping on a scale at every single prenatal appointment can increase anxiety about gaining weight. Try to remember you’re growing a human being. Pregnancy is a fantastic reminder of how capable and strong your body is. It is easy to observe your body and see weight gain and a growing belly, but there is so much going on that you may not be giving yourself credit for.
Prioritizing Exercise
Feeling exhausted during pregnancy is extremely common. Lack of energy can make consistent exercise feel unmanageable. As a new mom, you have even more going on, and you’re right to anticipate that it might be tough to prioritize workouts after your baby arrives. Exercise is one pillar of health; other factors like your diet and sleep can affect your weight gain and how you feel. If exercise is not a high priority right now, try focusing on sleep and eating healthy whole foods.
I encourage you to view exercise as more than a weight control tool. Exercise positively impacts body image, improves sleep quality, and helps manage stress and mood. When you are ready to prioritize exercise, you don’t need to jump into high-intensity training or spend hours at a gym. Nearly any form of exercise can be modified to be safe during pregnancy. After you have your baby, consider simple options like walking with your baby in a stroller, short postpartum yoga videos at home, or a fitness class designed for new moms, like Stroller Strides. Small, realistic steps can still have a significant impact on both your mental and physical health.
Managing Negative Feelings About Body Changes
A study examined evidence-based techniques to improve body image. Cognitive-behavioral therapy and exercise had positive effects on body image. Changing the language you use to describe your body was also effective. Not just what you say out loud but what you internally tell yourself. Self-esteem enhancement exercises and discussing physical fitness and individual differences were not effective strategies. Researchers also found media literacy, which breaks down the idea that images we see in the media as ideal is not realistic, was also not helpful in improving body image. See this episode for an in-depth review of body image during pregnancy and postpartum.
The Pressure to “Get Your Body Back”
We’re bombarded with images of celebrities and influencers who seem to return to their pre-pregnancy shape almost overnight. This can lead to guilt, stress, and anxiety, especially when your own body doesn’t seem to follow the same trajectory. Remember, it takes nine months for your body to grow a baby, and it will take time to recover and heal.
How Social Media Influences Attitudes
There is a fair amount of research on how social media affects body image, especially during pregnancy and postpartum. One study looked at the effects of viewing fitspiration on Instagram. This online trend inspires viewers towards a healthier lifestyle by promoting exercise and healthy food. Researchers found fitspiration posts have a positive effect on motivation to pursue these goals but a negative impact on body image.
A study that examined social media use in the context of pregnancy-related body image found that individuals who passively used Facebook and spent the most time on this site had the lowest positive body image. Passive use is scrolling through posts without interacting or posting content yourself. The researchers noted that utilizing social media in more time-limited, active, and purposeful ways may be less negatively impactful for body image.
Another study explored the content featured in prominent health and fitness Instagram accounts targeted towards pregnant and postpartum women. An analysis of the #postpartum found that most images and content related to this hashtag were related to physical activity. The focus was mostly on changing body shape and certain body areas.
Remember, many of these images are curated with flattering angles, filters, and editing. Social media is often the polished version of reality. Keep that in mind when you find yourself comparing your postpartum journey to someone else’s highlight reel. Although media literacy may not be evidence-based to improve body image, it is important to be a gatekeeper for the media you consume and limit your social media exposure or follow accounts encouraging realistic pregnancy or postpartum journeys.
Navigating Unrealistic Expectations
The phrase “getting your body back” can be tricky. Your body will be different in some ways, and that’s part of the journey of motherhood. Instead of focusing solely on weight, think about feeling strong, having energy, and supporting your mental well-being. It is really about prioritizing what is important to you. If you want to return to your pre-pregnancy weight, be sure to have realistic expectations of the diet, exercise, and lifestyle changes you need to make and the time it will take to reach your goal. You spend nine months growing and birthing a human and cannot recover from that overnight.
Adriana, you are certainly not alone in experiencing challenges related to the physical changes of pregnancy. I encourage you to have compassion for your body’s hard work. There is no magic bullet to restoring your pre-pregnancy body. However, the more you prioritize exercise, diet, and sleep, the healthier you will be physically and mentally. In reality, this is easier said than done, and it may take some patience as you navigate taking care of yourself and your baby postpartum.
Additional Resources
- Healthy Pregnancy Weight Gain
- Crafting a Positive Body Image During Pregnancy and Motherhood
- Exercise During Pregnancy, Recommendations and What to Avoid
- Cardio Exercise During Pregnancy (Running, Walking, Swimming, and more)
- Prenatal Yoga, Recommendations and What to Avoid
- Strength Training and Lifting Weights During Pregnancy
Thank you to the amazing companies that have supported this episode.
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