Walking With Baby in a Carrier to Lose Weight: What to Know

Weight, as it pertains to pregnancy and motherhood, is a delicate subject. There's a lot of pressure for pregnant mothers not to gain too much or too little during pregnancy. When our babies are born, the pressure continues for us to boomerang back like a spring. 

It's important to remember several factors affect weight gain and loss, such as diet, exercise, metabolism, and how much weight was gained during pregnancy. 

Can walking with your baby in a carrier help you lose weight?

It can help. Brisk walking counts as moderate-intensity exercise, and a carrier makes it easy to fit into your day. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate aerobic activity a week after having a baby, and short sessions count, so three 10-minute walks a day add up. The CDC says physical activity combined with healthy eating can help with weight loss after delivery.

It can't promise a number on the scale, though. La Leche League International says a slow, steady loss of about 1 pound a week is generally considered safe, and it's usually recommended to wait at least 6 to 8 weeks after birth before actively trying to lose weight.

Gentle walking can start sooner than that. ACOG says that after a healthy pregnancy and an uncomplicated vaginal birth, exercise is usually safe within a few days, or whenever you feel ready. After a C-section or complications, ask your ob-gyn first. Start with short, flat walks and stop if you feel pain.

Mommy Weight Shaming

I felt a sense of shame when I wasn't losing my baby weight fast enough. I wondered why other moms could do it but not me. When I could exercise, I overdid it at least once a week. It resulted in acute pelvic discomfort for several months. When I took a few weeks off, the pain went away. Instead of focusing entirely on exercise, I incorporated better eating and working on my emotions. Emotional weight is very real!

I now feel a slight sense of shame sharing my weight loss journey. It feels like I'm putting down moms who haven't been able to. Sharing our struggles and achievements should lead to upliftment, not degradation. The shaming of moms and their weight will probably never stop, at least not until we normalize being open. I start here today with this article. 

Before pregnancy, I was about 135 pounds. At about eight months pregnant, I weighed myself and was shocked to see I was 160-something pounds. I didn't understand how I could have gained so much weight, but I wasn't worried about how I'd lose it either. My baby and I were healthy. I just wanted to focus on a complication-free birth, which we managed successfully!

Fourteen months later, I was just as surprised when I weighed in at 114 pounds! I didn't think you could weigh less than your pre-pregnancy weight. In fact, I didn't even want my pre-pregnancy body back. I'm here to share what has worked real life wonders for me, but remember, we're all different. 

Weight Loss & Babywearing

Babywearing is the act of wearing your baby in a carrier. I started with a baby wrap, but my son didn't like it, so I switched to a vest carrier.

My goal in babywearing wasn't to lose weight. I just wanted to bond with my baby through skin to skin contact. I didn't consider carrying my baby was like wearing a weight vest that helped me burn more calories and fat. 

Regular activities like groceries or cooking became a workout without me realizing it. It saved me time because I was doing both, but I still took 30-60 minutes walks most days of the week. This is where I could have taken things a little easier on my body. 

By his first birthday, my son was about 20 pounds. I carried him around while I did just about everything. That's well over 30 minutes a day. You will get stronger as your baby gets heavier. It's a gradual process for both of you. 

Babywearing also keeps you from sitting around too much. You naturally always have to be in some kind of motion if you practice carrying your child. 

Babywearing safety on walks

Run through the TICKS checklist before you head out: the carrier is Tight, your baby is In view at all times and Close enough to kiss, their chin is Kept off their chest, and their back is Supported.

Keep your baby's nose and mouth clear of fabric and your body. The U.S. Consumer Product Safety Commission (CPSC) warns that a baby curled chin-to-chest, or with their face pressed against the adult's body, can have trouble breathing. It advises extra care, including a talk with your pediatrician, for babies under 4 months, babies born early or at a low birth weight, and babies with a cold. For healthy hips, the International Hip Dysplasia Institute recommends an "M" position, with your baby's thighs supported and their knees a little higher than their bottom.

Weight Loss & Breastfeeding 

At 14 months, my son is still primarily breastfed. I feel breastfeeding this long contributed to my weight loss as well. 

There are factors at play here, too. According to Healthline, breastfeeding mothers tend to be more conscious of what they eat because of the heightened awareness that whatever we consume goes straight into our breast milk. This knowledge continually inspired me to consume healthier foods.

On the other side, some moms experience increased hunger from breastfeeding. At times, I did, too. I didn't consume less per se, but I ate more nutritionally dense foods in smaller portions. Eating 4-5 small meals daily that were optimal for my body and milk assisted my eating and weight. 

Making milk does take energy. The CDC recommends that well-nourished breastfeeding moms eat an extra 330 to 400 calories a day. La Leche League International notes that breastfeeding moms tend to lose more weight than moms who don't breastfeed, but the effect varies, and it's strongest in moms who were overweight before pregnancy. If you're trying to lose weight while breastfeeding, LLL suggests eating at least 1,800 calories a day and watching your baby's weight gain, because cutting calories can sometimes affect your milk supply.

Babywearing & Breastfeeding for Weight Loss 

Some moms can breastfeed while babywearing. Honestly, I never figured out how to.

If you’re trying to lose your baby weight, consider avoiding empty-calorie foods with flour, oil, and sugar as their first few ingredients. 

Remember to:

• Move most days, building up toward about 150 minutes of moderate activity a week, like brisk walks. Challenge yourself, but don't overdo it, and stop if you feel pain.
• Eat frequent small meals built around nutrient-dense foods.
• If you eat a vegan diet, ask your doctor whether you need a vitamin B12 supplement. The CDC notes that breastfed babies of moms who eat no animal products may get very little B12, which puts them at risk of neurological damage.
• Stay hydrated with water. Avoid empty-calorie drinks.
• Rest! It's not always easy, but take that nap with your little one. Go to sleep when they do, even if that's at 7 pm. I fell asleep at 7 pm often.

The most valuable thing I learned was not to try to get everything perfect every day. Strive to get a great week overall. Most of the time, I eat great one week but slacked on exercise or vice-versa. Be gentle because you know yourself best!