Pregnant women are often concerned about how quickly they will be able to lose weight after the baby is born. Though gaining weight during pregnancy is natural and healthy, it can also leave new mothers feeling stressed out. Losing weight after having a baby is not complicated, though the process takes preparation and dedication. You can lose your pregnancy weight by changing your diet and exercise habits.
Step 1
Breastfeed your baby on demand, as often as the baby shows signs of hunger. New mothers have the choice to either breastfeed, formula-feed or combination-feed with breast milk and formula. Breastfeeding exclusively is not only the healthiest for the baby, but it also burns the most calories for you. It takes extra energy, in the form of calories to continually produce breast milk.
La Leche League International explains that breastfeeding women lose an average of 1.3 to 1.6 lbs. per week up to four to six months after giving birth. These averages do not include any extra dieting or exercising. Talk to a lactation specialist in the hospital or clinic if you are having trouble breastfeeding or have questions.
Step 2
Eat around 1,600 to 1,800 calories a day, broken up into small, frequent meals. While dieting is one of the most effective ways to promote weight loss, breastfeeding women need to make sure not to cut calories too much. La Leche League International states that eating fewer than 1,500 calories a day can decrease a woman’s breast milk supply. Kelly Bonyata, International Board-Certified Lactation Consultant, recommends cutting calories drastically, such as 100 fewer calories each week until you reach your goal intake. Spreading your meals out throughout the day instead of eating three large meals with no snacks will help to keep your metabolism working strong.
Step 3
Eat as many nutrient-dense foods as possible. Though you are dieting to lose weight, getting enough vitamins and minerals is still important. Getting plenty of protein, calcium and B vitamins will help to maintain your energy levels as a new mom. Instead of eating processed junk foods like chips or crackers, eat fruits, vegetables and whole grains like brown rice.
Step 4
Exercise for at least 30 minutes on most days of the week, once your doctor approves you to exercise. Baby Center states that women that deliver vaginally are usually safe to exercise beginning a few days after the birth. Women that have Cesarean sections need to wait longer, such as six weeks, for their incisions to heal. Once your doctor tells you to begin exercising, start slow by walking with the baby and gradually work your way up to higher intensity forms of cardiovascular exercise such as jogging and cycling.
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