The Best Ways To Lose Weight After Pregnancy

Trying to lose the baby weight can be very challenging for a new mother. It can be hard to find the time to do even the simplest of tasks, and working out tends to fall to the bottom of the to-do list. Maintaining your health through diet and exercise is more important than you might think. A 2009 study published in the October issue of "Medicine & Science in Sports & Exercise" analyzed the bone density of 20 women who were between four and 20 weeks postpartum. They found that new mothers who didn't exercise lost around seven percent of bone mineral. Now that your life revolves around your new baby, your workouts must, too. The best postpartum weight loss and exercise plan is to form a diet and fitness program from which both you and your baby can benefit.

Plié Squats With Baby

Plié squats will help you get back into shape by toning your butt, inner thighs and stomach muscles. According to Baby Center, women who perform weight-bearing exercises lower body fat percentage and increased strength. Start by holding baby close to your chest or placing baby in a safe carrier. Stand tall with your shoulders pulled back, your feet shoulder-width apart and your toes turned out. Keep your stomach muscles pulled tight and bend your knees to a 90-degree angle squat and hold for five seconds. Keep your back straight and do not lean forward. Lift back up to starting position. Do eight to 12 repetitions and repeat.

Lunges With Baby

Lunges will help you to get your "pre-pregnancy" butt and legs back. They will also help to strengthen your core muscles by challenging your balance. Start by holding baby close to your chest or placing baby in a safe carrier. Your baby will give you added resistance, making the exercise more effective. Stand with good posture and take one big step forward with your right leg, leaving about 2 1/2 feet between your feet. Remain balanced by placing your weight in the heel of your right foot and the toes of your left foot. Your left heel should be slightly raised and you should be able to wiggle your right toes. Slowly lower your left knee straight down to about a 90-degree angle and hold for five seconds. Lift back up slowly to the starting position. Make sure the front knee does not go beyond your toes as you lower down. Do eight to 12 repetitions, switch sides and repeat.

Walking With Baby

Many new mothers report feeling healthier and happier simply by getting out of the house for exercise and fresh air. Walking will get your heart rate up, which will burn calories and also release endorphins, which are our body's natural "anti- depressant." Put your baby in the stroller or a safe baby carrier and head out for a brisk walk. Start with a short walk and stick to roads you are familiar with. As you get stronger, you can take longer walks if your baby allows.

Avoid Drinking Your Calories

Beverages such as coffee drinks, sodas, juices and alcohol can add around 500 calories a day or more to your diet and often have little nutritional value. Instead, boost your water intake by carrying a water bottle with you throughout the day. Water will help your body flush out unwanted fat and toxins and is especially important for nursing mothers to stay hydrated.

Cut Out Processed Foods

Our bodies were not meant to digest all of the preservatives and chemicals that are commonly found in processed foods. Start eating whole foods such as whole grains, lean meats, legumes, nuts, low fat dairy, vegetables and fruits. You will increase your fiber, vitamin and mineral intake as well as boost anti-oxidants in your diet. You will find that you will start losing inches and have more energy for daily tasks and caring for your baby.