After having a baby, losing the extra pregnancy weight is often a challenge. Though losing weight fast may seem ideal, your body needs time to recover from the labor you experienced. Give yourself time to heal. Then, make modifications to your diet. Include an exercise program, and get plenty of rest to reap the benefits of weight loss. Be realistic with your weight loss goals. The weight you gained while pregnant was gradual; expect the same from the weight you lose. Consult your doctor before starting physical activity to ensure your body is ready to exercise.
Step 1
Breastfeed your baby to provide vital nutrients and burn calories in the process. Your body returns to its pre-pregnancy shape faster when you breastfeed. As you breastfeed, you produce prolactin, which causes your uterus to shrink. According to La Leche League International, some mothers find that breastfeeding makes losing weight easier since it burns calories. Avoid trying to lose weight during the first eight to 10 weeks postpartum; your body needs time to establish a solid milk supply.
Step 2
Modify your diet to include healthy and nutritious options. Plan ahead to avoid choosing unhealthy, convenience meals. Stock your fridge and pantry with vegetables, fresh fruit, whole grains and lean protein. Foods high in fiber, like berries, apples, legumes, nuts and dried fruit, help you to feel full longer and provide the vitamins and nutrients necessary to keep you energized.
Step 3
Add an exercise routine to your weight loss plan once you are cleared by your doctor. Take it easy when getting back into exercise; you don't want to overdo it. Aim for 30 minutes of exercise each day. Break physical activity into 10-minute bouts throughout the day, especially if finding time to exercise is difficult. Take a walk with your baby, climb stairs, do exercise videos at home or ride your bike. Add jogging or running to your workout once strength and endurance improves. Incorporate a strength-training program two to three days a week.
Step 4
Keep your body hydrated. This will promote a healthy metabolism and flush toxins from your body. Fill a water bottle and drink from it any time your baby nurses or has a bottle to make sure you are getting the fluid you need. Drink eight or more glasses of water a day.
Step 5
Sleep when your baby sleeps to ensure you get the ample rest you need to take care of your child. Slacking on sleep can make it more difficult to lose the extra weight. Reuters reports that women who slept less than five hours a night once their babies were six months old were less likely to shed extra baby weight than those who slept seven hours a night.
Tips and Warnings
- Avoid fad diets or quick weight-loss schemes when trying to lose extra baby weight.
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