Before trying to lose the excess weight gained during pregnancy, let your body recover from labor and delivery and, if you are breastfeeding, establish a good milk supply. For a weight loss approach that will not affect milk production or the baby’s growth, aim for losing about four pounds per month, recommends the U.S. Department of Health and Human Services. At this rate it will take about eight and a half months to lose 34 pounds, but it will probably also mean that you’ll be developing good health habits you’re more likely to stick with for the long term.
Step 1
Eat sensibly. Make sure you are getting plenty of fruits, vegetables, whole grains and lean protein in your diet, the Mayo Clinic advises, and don’t overlook low-fat dairy products. Make sure you consume at least 1800 calories per day if breastfeeding. Don’t skip meals, but you may want to eat smaller more frequent meals.
Step 2
Breastfeed your baby. Your body will use an additional 500 calories per day just producing milk. If you breastfeed for a full year, you’ll certainly be burning many more calories that you would otherwise, which will help you shed the additional pounds your body accumulated during pregnancy.
Step 3
Exercise regularly. If you've had a cesarean section or any complications during delivery, consult with your health care provider before you start exercising. Otherwise, you can begin exercising as soon as you feel ready. Include some muscle toning exercises, such as abdominal crunches, as well as aerobic activities. Ease yourself into an exercise routine, taking time to build up your endurance as you start with light aerobic activities like walking, swimming or bicycling. As you feel stronger, you can increase the intensity and the length of your workouts.
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