It's not only normal but important to gain weight during pregnancy, so many women gain 25 to 35 lbs. during their terms. Unfortunately, not all of this weight is shed when you give birth and you may feel anxious to lose the rest of your weight after the pregnancy. Some women turn to unsafe methods of losing weight quickly after pregnancy, like diet pills or very low calorie diets. While these methods may promote quick weight loss, they do not necessarily provide lasting results. A healthier and safer way to lose weight quickly involves healthy habits and lifestyle changes.
Step 1
Breastfeed your baby instead of using formula. Breastfeeding healthier for the baby, and it promotes weight loss because you expend extra energy producing breast milk for the baby. According to La Leche League International, women who breastfeed their babies lose an average of 1.3 to 1.6 lbs. per months for the first four to six months, without the help of dieting. They La Leche League also says that women who fully breastfeed their babies and do not supplement with formula lose more weight than those who use formula in addition to breastfeeding.
Step 2
Clean up your diet so that you eat more natural foods, fewer processed foods and fewer total calories. The Mayo Clinic states that decreasing the amount of calories you eat will result in weight loss, though it can also leave you feeling hungry. For this reason, the clinic's experts suggest eating natural foods like fruits, vegetables and whole grains that are rich in dietary fiber to keep you feeling full. If you breastfeed your baby, you should eat at least 1,800 calories per day as recommended by La Leche League International.
Step 3
Start exercising as soon as your doctor says it is safe for you. If you have just had your baby, especially if you had a C-section, you may be advised to avoid exercise for six to eight weeks after birth. As soon as your doctor gives you to green light to exercise, you can start off slow, with 30 minutes of cardiovascular exercise, such as using the elliptical trainer or jogging, three to five times a week.
Step 4
Do high-intensity interval training exercises three times a week once your body has fully recovered from having the baby. According to the American Journal of Clinical Nutrition, high-intensity interval training, also called HIT, burns more fat in less time than exercise done at a steady state. You can do high-intensity interval training on a treadmill, an elliptical trainer, a stationary bike or while jogging outside. Simply alternate between 30 seconds of sprinting or using the machine as fast as possible and one to two minutes of cooling down at a moderate-intensity. It is recommended to do high-intensity interval training for 20 to 30 minutes, plus a five- to 10-minute moderate intensity warm-up.
References
- La Leche League International: Weight Loss While Breastfeeding
- The Mayo Clinic: Weight Loss: 6 Strategies for Success
- "The American Journal of Clinical Nutrition" Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women"; B.J. Nicklas, X Wang, T You, et al; 2009
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