Gaining weight is natural during pregnancy. The American Congress of Obstetricians and Gynecologists recommends women at a healthy weight before conceiving gain 25 to 35 pounds when pregnant. Some women lose about half this weight right after delivering their babies, states Breastfeeding.com.
While women can shed additional pounds in the form of water weight postpartum, maternal fat stores comprise the remaining weight. It takes a healthy diet and exercise program to get rid of the weight caused by these fat stores.
Eat a Balanced Diet
Step 1
Eat a balanced diet starting right after delivery, but do not severely restrict calories. Base your diet on the MyPyramid.com food pyramid. This includes six basic food groups that you must eat daily: fruits, lean protein, milk, grains, vegetables and fats. The exact number of servings you need for each group depends on your age and activity level.
Step 2
Start counting calories after your six-week checkup, according to Baby Center. Start dieting only if your doctor approves. During the first six postpartum weeks, your body needs to heal without being calorie-restricted.
Step 3
Write all the foods you eat daily in a food diary and determine your daily calorie intake. If you are breastfeeding, you need approximately 1,800 calories per day, states Breastfeeding.com. If you aren’t breastfeeding, you need approximately 1,500 calories per day to keep up your energy levels, states Baby Center.
Step 4
Avoid mistaking thirst for hunger. If you are thirsty, it is possible that your body will send you hunger signals. If it isn’t time for you to eat, but you feel hungry, drink a glass of water and wait at least 15 minutes to determine if you were really in need of food. If you are actually hungry, grab a healthy snack like fat-free string cheese or low-fat peanut butter. If you aren’t hungry, drink another glass of water to help you stay hydrated.
Step 5
Plan to lose approximately one pound per week after delivery. Although you may lose up to two pounds per week, one pound generally will not interfere with your body's healing process, notes MayoClinic.com.
Get Moving
Step 1
Start exercising as soon as you feel up to it. Walking for a short distance and stretching are good activities. Additionally, MayoClinic.com recommends adding Kegel exercises to your workout.
Step 2
Take time to build up your stamina, states MayoClinic.com. Remember that your body is still healing from birth for at least six weeks, so do not overdo the exercises or try to jump back into your pre-pregnancy workout regimen. At first, you may be able to only exercise in spurts as short as five minutes, but you will be able to slowly increase you ability.
Step 3
Lift weights and do other strength-training exercises only after you get your doctor’s approval. You likely will not get the go-ahead until your six-week checkup.
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