While leaving the hospital at your pre-pregnancy weight may seem ideal, most women leave having gained about 10 pounds. Though you may be anxious to ditch the weight, it's important to both you and your baby to lose weight in a healthy manner. Unsafe methods of weight loss, such as crash diets and diet pills, rarely provide lasting results. Modify your diet, begin an exercise regimen and get plenty of sleep to shed pounds in a safe and healthy way. Consult your physician before beginning an exercise program or limiting calories after giving birth.
Step 1
Breastfeed to provide essential nutrients for your newborn and burn extra calories while doing it. When you breastfeed, you return to your pre-pregnancy shape faster. You produce prolactin as you breastfeed, which causes the uterus to shrink back to its original size. La Leche League International reports that breastfeeding makes losing weight easier for some women, due to the calories burned while nursing. Your body needs about eight weeks to develop a solid milk supply, avoid actively trying to lose weight during that time.
Step 2
Eat a balanced diet full of high-fiber foods such as whole grains, fruits and vegetables. Include lean protein and legumes for necessary vitamins and minerals. Though convenient or prepackaged food may seem easier, a healthy diet will help you lose weight and give you the energy you need to take care of your newborn. Keep healthy snacks, such as fresh fruit or chopped vegetables, available for those times when you need something quick and easy.
Step 3
Drink water to stay hydrated, especially if you are nursing. Keep a glass of water nearby when feeding your baby, and drink when your baby feeds. Not only is water essential for milk production, it also flushes fat and toxins from your body.
Step 4
Begin an exercise routine that includes aerobic activity, strength training and stretching. Start out slow and aim for at least 30 minutes of physical activity per day on most days of the week. Take walks with your newborn, ride your bicycle, attend a yoga or group fitness class or do an exercise video at home. Increase your intensity as your strength improves. Benefits of exercise include stress relief, weight loss, improved mood and better sleep, according to the Mayo Clinic. If you experience pain, excessive bleeding, dizziness or faintness, stop exercising immediately and contact your physician.
Step 5
Sleep when your newborn sleeps. According to "Parents" magazine, lack of sleep may cause increased hunger or slowed metabolism. Being overly tired makes it difficult to exercise or maintain a healthy diet. If you aren't getting an adequate amount of sleep at night, nap when your baby does to ensure you get the rest you need to take care of your child and make healthy decisions.
Step 6
Eat three meals a day. Don't skip meals in an effort to lose weight. According to BabyCenter.com, skipping meals may cause you to overeat at other meals. You may also feel tired, sluggish and irritable if you skip a meal. While it may be difficult to find time to feed yourself, skipping meals depletes your energy and won't speed weight loss.
Tips and Warnings
- After experiencing childbirth, your body needs time to recover. Give yourself at least six weeks before engaging in a vigorous workout program or cutting calories.
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