The Various Phases of Your Post-Baby Body
The arrival of a new baby marks the start of a wonderful chapter in your life. As wonderful and joyous as it is to bring a newborn into the world, it’s equally important that you acknowledge the complicated and sometimes challenging journey your own body takes in the months after childbirth. The physical changes that occur during pregnancy and childbirth can be as difficult as the adaptation to the pregnancy. Each woman’s journey after childbirth is unique, but understanding the stages your body goes through can help you navigate it with patience, compassion and empowerment.
This blog will explore the four phases of postpartum healing, from the early days and hours after birth to the first year. We’ll also discuss how to celebrate and accept your body on this journey.
Phase I: I Still Look Like Pregnant in the First Few Days After Delivery
In the first few weeks after giving birth, it’s normal for mothers to still feel like they are pregnant. This is true whether they gave birth vaginally or by cesarean. Your body needs time to adjust, heal, and recover during the immediate postpartum phase.
Your belly may still feel tender and swollen in the first few days after giving birth. It is the result of nine months of pregnancy. This is due to the “involution” process, whereby the uterus shrinks and contracts back to normal size following childbirth. This can take six weeks and your body may still feel in transition during this time. At this stage, it’s normal for new mothers still to have a soft stomach or a small “bump”.
Swelling is another factor that contributes to the “pregnant look” after delivery. Your body adjusts to fluid loss after labour, especially if it was an IV drip or you underwent a c-section. This swelling may last for several days, especially if you had to undergo extra medical intervention during labour or received excessive fluids.
It can be frustrating when you look at your body, and it doesn’t seem to be back to normal. But it is important to remember that your recovery has just begun. You’ll lose 10 pounds in the first few days from your baby’s birth, the amniotic liquid and placenta being expelled. During this phase, the main focus should not be on weight loss. It’s important to let your body heal.
Tip: Relax, relax, and rest some more. In the early weeks, focus on your recovery. It is important to limit strenuous activity and allow your body to recover after childbirth. Avoid heavy lifting, household chores and even vacuuming and laundry. Focus on your relationship with your child instead. To improve circulation, aim for gentle movements like short walks. However, take it easy in the first two weeks.
Phase 2: Not Pregnant, But Not Me (Yet)
When you reach the second postpartum phase (roughly 3 to 6 months after birth), your body may start to show signs that it is recovering, but won’t look like your pre-pregnancy state. It’s all about gradual restoration. Although you may feel more like yourself, your body is still adapting and healing.
Your muscles, organs, and connective tissue are all working to get back to the pre-pregnancy condition during the first three months postpartum. This doesn’t happen overnight, so it’s best to set realistic expectations about how soon you will “bounce back”. The idea of having a “flat stomach” or a return to a perfectly sculpted body may be unrealistic for some women.
In a 2010 study, it was revealed that the body can take six months to restore its muscle tone. Even after this, you may not be able to return to your pre-pregnancy body. It may take longer to heal changes to the abdominal muscles, pelvic floor and skin elasticity. Some women may experience permanent changes in their body, such as stretch marks, sagging skin or a wider pelvis. These changes are part of your body’s amazing journey to nourish and create a new life.
After delivery, the hormone relaxin that is released to loosen ligaments and prepare you for childbirth can still be present in your system. You may feel more “loose”, and your risk of injury can increase if you exercise too hard. Avoid over-exerting during the first months following birth.
During this time, it’s not uncommon for new mothers to have some difficulty returning to normal physical activity. You may not have the energy you used to. Your body has gone through a lot, including labour, delivery and the adjustment of caring for a new baby. Listen to your body and be kind to yourself.
Tip: If your doctor permits you to exercise again (typically six weeks after birth), start slow and concentrate on building strength. Start with gentle exercises such as walking, postpartum Yoga, or pelvic floor exercises. Avoid rushing to high-intensity exercises too soon. Your body is still healing.
Phase 3 – Mixed Bag (Three – Six Months After Delivery)
You’ll probably start to notice some noticeable changes between three and six months postpartum. You may notice that your energy levels are improving, and your muscles and ligaments begin to heal. It might feel like you are slowly returning to the “new normal”.
The diversity of postpartum recoveries begins to emerge. Different factors can affect how your body heals. Some of these factors include your pre-pregnancy body weight, birth experience, level of activity during pregnancy, emotional and mental well-being, diet and support systems. These factors can also affect your physical recovery if you experience a difficult delivery or perinatal mood disorders, such as postpartum depressive disorder.
In 2008, a study on postpartum weight gain and depression found that women with postpartum depressive disorders were twice as likely to have significant weight gain by the first birthday of their child. Stress and depression can affect your ability to maintain healthy habits such as exercise and self-care, and can even delay weight loss. You should be gentle with yourself, and seek help if necessary.
One of the most common misconceptions surrounding the postpartum phase is that breastfeeding will automatically lead to weight loss. Breastfeeding doesn’t necessarily lead to rapid weight loss. In a study, women who gained weight beyond the recommended amount during pregnancy had a greater tendency to gain weight by the time the baby was 18 months old. Breastfeeding can help some women lose weight by burning extra calories. However, this process often takes longer than expected.
Tip For Phase 3: Concentrate on creating a routine that is healthy for you and not only your body. Prioritize healthy nutrition, a physical activity you enjoy (like yoga or walking) and emotional self-care. Establishing a support network with family, friends or a group for postpartum women can be very helpful.
Phase 4, The New Normal (Six-to-12 Months Postpartum).
Between six months and one year after birth, the final phase of recovery from postpartum occurs. Many women feel more balanced and strong in their bodies by this stage. Your energy levels will likely begin to return to normal, and you may notice that your body is starting to look more like it did before pregnancy. It’s important to acknowledge that your body will look different from before. That’s perfectly fine.
This is the phase where not all women will be able to “snap” back to their pre-pregnancy bodies. For many, however, this is their “new normal.” Instead of feeling frustrated, it’s important to accept this change and embrace it with love. It’s important to embrace the changes your body may have undergone. Your body did an amazing job in growing and nurturing a child.
Around this time many women start returning to work or other obligations and their routines begin to change. Sleep deprivation is a common problem, which can make it difficult to maintain a healthy diet and exercise routine. It’s crucial to be flexible and realistic when juggling motherhood with work and self-care. You don’t need to prioritise everything at the moment. Your well-being is what matters most.
Accepting your post-baby body
Learning to accept and love your new body is one of the hardest aspects of postpartum life. Society often tells you to “bounce back”, and there is a certain look that defines an ideal post-baby physique. These unrealistic standards, however, can lead to feelings of guilt, stress and inadequacy. This is why it’s important to learn to respect and appreciate your body and all that it has accomplished.
It is amazing how your body has changed to give birth to new life. It may take some time for you to adjust to your new body image after giving birth. You can appreciate your body’s strength, resilience and beauty through self-compassion and positive self-talk.
Tip: Surround yourself with positive influences both online and offline. Unfollow accounts that promote unrealistic beauty standards. Instead, seek out communities, influencers or friends that celebrate real bodies, unfiltered. It’s not how much your body looks like the one you had before pregnancy that determines how valuable you are. Instead, it is how you treat yourself.
Honouring Your Postpartum Body
You must honour your body as you go through the different phases. Here are some ways you can practice self-love as you accept your new body.
- Use Positive Affirmations Begin each day by telling yourself something positive about yourself. Affirmations such as “I’m strong,” “I’m beautiful,” and “I’m capable” can help you develop a positive relationship with yourself.
- Move your body in a way that feels good: Exercise does not need to be intense for it to be effective. Begin with gentle stretching, walking, or yoga. Do not focus on your weight or appearance but on how you feel when you move.
- Spend time outdoors: Fresh sunlight and air have been proven to be beneficial for mental health. Being in nature, whether it’s taking a stroll in the park or just sitting outside to enjoy a few quiet moments with your child, can help you recharge your batteries and appreciate your own body.
- Wear what makes you feel confident: Do not wait to feel like “your old self” before wearing the clothes that you love. Wear what makes you happy and embrace your body the way it is.
- Show gratitude: Consider the strength and resilience of your own body. Focus on what your body has achieved and the positive aspects.
Final Thoughts: A Celebration of your Body’s Strength
Your post-baby physique is a testament to all the hard work that your body has accomplished. It’s normal to be challenged by your body’s changes in the months after childbirth. However, it is important to remember that your body is going through a natural process to adapt, recover and heal. Remember to embrace your new body and show it love and gratitude.
You may not even be aware of the amazing things your body can do. It has nurtured and grown a human being and is now adapting to the new reality. Trust your journey, respect your body and always remember that you’re enough, just as you are.
Celebrate your strong, resilient and amazing post-baby body by wearing those shorts and rocking that swimsuit!
