You may feel eager to get back your pre-baby shape, but trying to lose weight too soon after having a baby can sap your energy, extend your recovery time and—if you’re breastfeeding—negatively affect your milk supply, according to BabyCenter.com. As a result, you should wait until your 6-week doctor’s appointment before you dramatically adjust your activity levels and your diet. As soon as your doctor gives you the thumbs up, you can lose weight faster if you focus on maintaining a healthy lifestyle rather than looking at the scale.
Step 1
Eat fruits, vegetables, whole grains, low-fat dairy and lean sources of protein such as poultry, beans and eggs, says the Mayo Clinic. By filling up on these foods you will absorb the vitamins, minerals, complex carbohydrates, fiber and protein you need and you will have less room your stomach for the sweet and highly caloric temptations that add to your waistline.
Step 2
Reduce your portion sizes. You’re so busy taking care of your newborn that you may not feel as though you have time to eat, but skipping meals can sap the energy you need to lose weight, says BabyCenter.com. Eat five or six small, healthy meals every day and a have a few sporadic nutritious snacks—such as some celery and hummus dip—to receive adequate nutrition.
Step 3
Trim some fat, but not all of it. Although it’s a good idea to trim fat from your diet if you want to lose weight, don’t swear off fat altogether. Having some fat will help keep you full and prevent you from eating too many carbohydrates, says BabyCenter.com. Focus on eating primarily monounsaturated and polyunsaturated fats--found in foods such as avocados, nuts, seeds and fatty fish—which can lower your risk of heart disease, according to the Center for Young Women’s Health at Children’s Hospital Boston.
Step 4
Walk, swim, cycle or find another cardiovascular activity you enjoy. Workouts that get your heart pumping will help you shed pounds, says the Mayo Clinic. However, start out slowly with gentle activity and increase the duration and intensity of your workouts as you build more stamina, suggests the Mayo Clinic.
Step 5
Strap your baby into his stroller and go for a walk. You will get some exercise and he may enjoy relaxing to the vibrations of his stroller. Invest in a jogging stroller if you want to pick up the pace, suggests the Mayo Clinic.
Step 6
Carry your baby while you exercise. He’s a natural 6- to 10- lb. weight and this exercise time will give you another chance to bond. As an example, you can “bench press” him by lying flat on your back in bed and lifting him above your torso.
Step 7
Build up your core muscles to burn off abdominal fat. One effective core exercise for a woman who has just had a baby is the single-leg plank. To do one, hold yourself in the upper push-up position, keep your feet together, tighten your abs, straighten your tailbone and lift one leg a few inches off of the floor for 5 seconds, says Parents Magazine; do it again, only holding up the opposite leg, and repeat this cycle five to eight times.
Things You'll Need
- Fruits
- Vegetables
- Lean protein
- Skim dairy products
- Whole grains
- Jogging stroller
