Health at Every Size (HAES)
Understanding Health at Every Size (HAES)
Health at every size (HAES) promotes the concept that health can be achieved at any size, challenging the traditional focus on weight loss as the primary indicator of health (1). This approach is particularly relevant for people in the postpartum period, where the pressures to "bounce back" can be overwhelming. Instead of fixating on numbers on a scale, HAES encourages focusing on overall well-being, which can lead to more sustainable physical and mental health improvements.
Managing Postpartum Weight for Long-Term Health
Weight fluctuations during and after pregnancy are normal, and many people do not return to their pre-pregnancy weight right away. However, holding onto significant weight long-term can increase the risk of becoming overweight or obese, which is linked to several health problems. For those who experienced Hypertensive Disorders of Pregnancy (HDP), managing weight postpartum can help reduce long-term cardiovascular risks. Excess weight raises the risk of conditions like diabetes, high blood pressure, heart disease, stroke, and more (2,4). Postpartum life comes with its challenges, but making a few small adjustments can greatly support your health.
What Happens When You Lose 5-10%: Long-Term Benefits
If you carry excess weight, losing 5-10% of your body weight can significantly lower your health risks and improve your long-term well-being (4). Here’s how:
Lower Blood Pressure: Weight loss can help bring your blood pressure down, which is particularly important if you had HDP, as high blood pressure increases your risk of heart disease and stroke.
Improved Blood Sugar Control: Losing even a small percentage of your body weight can improve your body’s ability to regulate blood sugar levels, reducing your risk of developing type 2 diabetes.
Reduced Cholesterol Levels: Weight loss can lower levels of harmful LDL cholesterol and triglycerides, which are linked to heart disease.
Decreased Risk of Cardiovascular Disease: With improved blood pressure, cholesterol, and blood sugar levels, your overall risk of heart disease and other cardiovascular conditions decreases significantly.
Enhanced Mobility and Joint Health: Shedding extra weight reduces the strain on your joints, which can alleviate pain and improve mobility, making it easier to stay active and continue your weight loss journey.
The benefits extend beyond immediate health improvements. By reducing your risk of chronic conditions like heart disease, diabetes, and hypertension, you’re taking a proactive step toward a healthier future. This small but meaningful weight loss can also help break the cycle of weight gain, making it easier to maintain a healthy weight over the long term.
What’s Safe and Not Safe to Lose?
If weight loss is part of your journey, it’s important to approach it in a way that supports overall health. Gradual, steady weight loss—around 0.5–1 kg (1–2 lb) per week, or 5-10% of your body weight over six months—is generally considered safe and allows your body to adjust without strain (5). This pace supports long-term well-being and minimizes risks such as muscle loss, nutrient deficiencies, and other health complications associated with rapid weight loss.
Rapid or extreme weight loss is not safe and can cause significant health issues. Losing weight too quickly—through crash diets, excessive exercise, or highly restrictive eating—can result in muscle loss, nutrient deficiencies, dehydration, and even metabolic imbalances. These approaches can also lead to feelings of fatigue, weakened immunity, and mental health challenges like increased stress and anxiety around food.
Postpartum life comes with its challenges, but making a few small adjustments can greatly support your health. If you could benefit from weight loss the focus is not in getting to an ideal body weight. Instead, it is to make lifestyle changes and reduce weight slowly by setting small goals to make these types of changes happen.
The Health at Every Size (HAES) approach emphasizes listening to your body and making sustainable, nourishing choices. Whether or not weight loss is part of your plan, prioritize behaviors that support your overall well-being and long-term health, such as balanced nutrition, mindful eating, and joyful movement.
Your healthcare provider can offer guidance tailored to your needs while honoring the importance of body awareness.
Here are some tips:
Balanced eating – take a break to nourish yourself throughout your day, find ways to make quick and easy balanced meals and snacks which include a variety of fruit, vegetables, whole grains, nuts, seeds, lower fat proteins and choose water for hydration – for more tips go to nutrition section on website
Mindful eating – pace yourself with portions, ensuring eating to your satisfaction not to a feeling overstuffed. Notice when food becomes a vice to deal with how you are feeling instead of for nourishment. Nurture yourself in other ways beyond food. Also if you find a change in mood is due to postpartum blues or depression, it would be important to reach out to your healthcare provider.
Joyful movement – find yourself time to stretch, walk and move about in you home or outside of home – for more tips go to the exercise section on the website.
Exploring Other Options:
There are other medical approaches that can be a safe and effective way for weight loss. Have a conversation with your healthcare provider to learn more.
For many people, managing mood and mental health concerns is an important aspect of weight management.
Speak to your healthcare provider if you are experiencing low mood, depression, or other mental health concerns. For many women, addressing these issues is part of a successful path to maintaining a healthy weight. Cognitive behavioural therapy, or CBT, can be helpful for many people.