Written by Sarah Poling RDN, LD

Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT

 

Postpartum is a very beautiful yet sensitive time for most women, and for some this can be a time where food and body image issues arise due to disordered eating habits and pressures created by diet culture and “bounce back” culture. We’re here to bring awareness to toxic messages aimed at postpartum moms, help you cultivate kindness and gentleness for your amazing body and spirit, and offer some compassionate care as you navigate your postpartum journey.

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Some quick real talk:

First of all, we’re glad you’re here, as it is very common to be thinking about all the ways your incredible body has changed during pregnancy, while also recognizing how it may have been easier to be kinder to your body while you were pregnant compared to after delivery. We often hear our clients express how they “no longer recognize their body” following childbirth, and all the emotions and automatic thoughts that show up because we live in a society that idealizes thinness, even immediately after childbirth.

Your relationship with your body after childbirth isn’t a reflection of your identity, morality, or worth, and trying to change your postpartum body through weight loss attempts isn’t going to help you sit with the discomfort of motherhood (this, in fact, will make motherhood more challenging). We have so much compassion for your progress, and this won’t be an easy process – we want you to know it’s okay to have a lot of mixed emotions about your relationship with your body at this time in your life.

You may be wondering how you can possibly experience any satisfaction and joy in your current body while feeling ashamed for your disparaging thoughts. We live in a culture where moms are told to “love every part of motherhood” while also being expected and pressured to be perfect. We’re here to help take that pressure off. Remember, you’re not a number on the scale – your worth is not dependent on your body shape or size, and you can trust your strong body that helped to develop and deliver your precious baby.

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Why is body image so challenging in postpartum?

• Bounce back culture continues to dominate the scene, making women feel as though they need a swift return to their pre-pregnancy body – this culture has been influenced by the media, celebrities, and societal pressures, and leaves little room for body acceptance and respect.
• Unfortunately, there is limited postpartum care and support that is rooted in person-centered treatment and women’s health – basically, women are not receiving treatment that focuses on the realities of their changing bodies or support for navigating mental, emotional, and physical challenges that arise after childbirth.
• Diet culture’s sneaky and oppressive presence encourages pregnant folks and postpartum moms to lose weight through any means possible, including breastfeeding and starvation diets.

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Tips for rejecting ‘bounce back’ culture & better ways to take care of your body:

Normalize your feelings and allow yourself to experience them – giving yourself space for feeling uncomfortable or even not okay in your foreign body is a normal and healthy part of working towards body respect. Acceptance of your postpartum body will extend outwards to other areas of your life and motherhood – know it won’t be this hard forever and that these feelings will pass.

Remember that eating is essential and will be easier when approached with an abundance mindset instead of a restrictive mindset – your body will need a lot of calories after labor and as you enter postpartum. You will need the energy from food to help your body heal, offer reprieve from sleep deprivation, help produce and regulate hormones, assist with breast milk production, and help you to manage the chaos that can unfold in this phase of your life. This period will be much easier when offering your body the nourishment that it needs instead of triggering a starvation response.

Respect your ‘here and now body’ – wear and purchase clothes that fit right and are comfortable. Trying to fit into pre-pregnancy clothing or clothes that don’t fit just doesn’t feel good and isn’t supportive of your ever-changing body; it’s common for your body to continue to change during postpartum, and it’s important to account for that in the clothes you’re wearing. Find supportive folks who can help you navigate this time and have fun with you at stores if you do need to purchase new clothes.

Engage in embodying activities and experiences – after pregnancy, labor, delivery, and breastfeeding, you may find yourself feeling as though your body isn’t fully your own anymore, which can be exacerbated by a history of disordered eating or eating disorders. Engaging in activities that feel good in your body and bring you pleasure and joy can help you reconnect with your body in positive ways. This may look like prioritizing walking, singing and dancing, or being intimate with your partner.

Reject the diet mentality – after childbirth may be a great time to fully immerse yourself in the principles and research of intuitive eating as a way to help push through disordered eating thoughts and urges. You may find it helpful to remind yourself that diets don’t work and most weight loss will be regained, to disrupt and speak out against diet talk in social situations, and to modify your social media content to include anti-diet values, health at every size, and body inclusivity.

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If you or someone you love is struggling with postpartum body image, help is essential and available. Working with a Karuna dietitian who specializes in body image and eating disorders can offer you the compassion and support you deserve. Use the button below to schedule an intake!

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Sources:

1. “Postpartum Body Image Issues: How to Feel Better in Your Body Today.” Crystal Karges Nutrition – Registered Dietitian Nutritionist in San Diego, CA, www.crystalkarges.com/blog/postpartum-body-image-issues-how-to-feel-better-in-your-body-today.
2. Griffin MSW RSW, Raquel . “NEDIC | Postpartum Body Image Tips from an ED Therapist with Lived Experience.” Nedic.ca, 18 Jan. 2023, nedic.ca/blog/postpartum-body-image-tips-from-an-ed-therapist-with-lived-experience/. Accessed 7 Feb. 2024.