📌 After pregnancy, many women experience:
- Muscle loss – Especially in the core, glutes, and legs due to inactivity.
- Increased body fat – A natural part of pregnancy that can linger postpartum.
- Weakened bone density – Due to hormonal shifts, especially if breastfeeding.
- Muscle imbalances – Caused by changes in posture and movement patterns.
- Visceral fat accumulation – Hidden fat around organs that may increase health risks.
🚀 A DEXA scan tracks these changes and provides actionable insights, helping you create a smarter, more effective recovery plan.
1️⃣ DEXA Scans Help You Track Fat Loss the Right Way
📌 Why It Matters:
- The scale doesn’t distinguish between fat loss and muscle loss.
- A DEXA scan measures total body fat percentage to ensure weight loss is coming from fat, not muscle.
- Identifies visceral fat levels, which can increase health risks postpartum.
📌 How to Use It for Fat Loss:
- Set a realistic fat loss goal based on your DEXA scan results.
- Create a slight calorie deficit (300-500 calories/day) to lose fat without muscle loss.
- Increase protein intake to 1.6-2.2g per kg of body weight for muscle retention.
- Prioritize strength training to maintain lean mass while losing fat.
👉 Example: If your DEXA scan shows 32% body fat and low muscle mass, focus on strength training, high-protein meals, and moderate cardio instead of aggressive dieting.
2️⃣ Regain Muscle Strength & Core Stability
📌 Why It Matters:
- Pregnancy and postpartum recovery often lead to muscle loss, especially in the core and lower body.
- A DEXA scan identifies where muscle mass has decreased, so you can target those areas in workouts.
- Muscle mass affects metabolism, strength, and energy levels—key factors in feeling strong postpartum.
📌 How to Use It for Muscle Recovery:
- Strength train 3-4x per week with progressive resistance exercises.
- Focus on core & pelvic floor exercises for stability and injury prevention.
- If lean muscle is decreasing, increase protein intake & resistance training.
- Avoid excessive cardio early on—prioritize strength training first.
👉 Example: If your DEXA scan shows muscle loss in the legs and glutes, add squats, lunges, and resistance band exercises to rebuild strength.
3️⃣ Monitor Bone Health & Prevent Osteoporosis
📌 Why It Matters:
- Bone mineral density (BMD) can decrease during pregnancy and breastfeeding, increasing the risk of osteoporosis later in life.
- A DEXA scan measures bone density, allowing you to take preventative action early.
📌 How to Improve Bone Density Postpartum:
- Increase calcium intake (1,000-1,200 mg/day) through dairy, leafy greens, or supplements.
- Get enough vitamin D to support calcium absorption.
- Do weight-bearing exercises like strength training, walking, or stair climbing.
- Follow up with a DEXA scan every 6-12 months to track improvements.
👉 Example: If your DEXA scan shows a decline in bone density, focus on weight-bearing exercises and calcium-rich foods to strengthen bones.
4️⃣ Reduce Postpartum Visceral Fat for Long-Term Health
📌 Why It Matters:
- Pregnancy can lead to increased visceral fat—the fat stored around your internal organs, which increases the risk of metabolic disorders.
- Unlike regular body fat, visceral fat can’t be measured by the scale or calipers—only a DEXA scan can detect it.
📌 How to Reduce Visceral Fat:
- Prioritize whole foods (lean proteins, fiber-rich carbs, and healthy fats).
- Avoid processed sugars and refined carbs, which contribute to visceral fat storage.
- Incorporate metabolic training (strength + cardio workouts).
- Improve sleep & stress management, as cortisol levels can affect visceral fat storage.
👉 Example: If your DEXA scan shows elevated visceral fat, focus on eating whole, unprocessed foods and adding metabolic resistance training to your routine.
5️⃣ Correct Muscle Imbalances & Improve Posture
📌 Why It Matters:
- Pregnancy shifts the body’s center of gravity, leading to muscle imbalances, posture issues, and joint pain postpartum.
- A DEXA scan detects muscle distribution, helping correct weaknesses in key areas.
📌 How to Correct Postpartum Muscle Imbalances:
- Strengthen the posterior chain (glutes, hamstrings, and back) to restore posture.
- Incorporate core & pelvic floor exercises to improve stability.
- Use unilateral exercises (single-arm/leg movements) to fix imbalances.
👉 Example: If your DEXA scan shows weaker glutes compared to quads, add hip thrusts, Romanian deadlifts, and single-leg exercises to restore balance.
The Bottom Line: Why Every Mom Should Consider a DEXA Scan Postpartum
- Tracks fat loss vs. muscle loss—not just weight changes.
- Monitors muscle recovery & strength improvements.
- Measures bone density to prevent osteoporosis.
- Identifies hidden visceral fat levels.
- Helps correct postural imbalances for better movement & strength.
🚀 A DEXA scan is the best way to take control of your postpartum health and fitness journey.
Book Your DEXA Scan in San Francisco at KALOS Today
Want to lose fat, rebuild muscle, and optimize postpartum recovery? KALOS offers expert DEXA scanning in San Francisco to help new moms track their progress with precision and confidence.
📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.
