Many women find it challenging to lose weight after having a baby. While fad diets or weight loss pills may seem like a quick fix, they do not promote healthy weight loss and rarely provide lasting results. The fastest way to lose weight after giving birth is by making modifications to your diet, beginning an exercise routine and getting necessary rest. Making healthy changes to your lifestyle will help ensure that when you lose the weight, it stays off.
Step 1
Eat a diet full of lean protein, low-fat dairy products and high-fiber whole grains and produce. Choose healthy options over processed or high-calorie foods. Eat smaller, more frequent meals throughout the day. Avoid sugary drinks and drink plenty of water. Water is necessary for milk production and keeps you hydrated throughout the day. Do not skip meals, this may cause a delay in weight loss and deprive your body of essential vitamins and nutrients, according to the Mayo Clinic.
Step 2
Choose to breastfeed your baby. Breastfeeding burns about 500 calories per day. According to La Leche League International, breastfeeding moms should avoid trying to lose weight during the first eight to 10 weeks postpartum in order to establish a solid milk supply. Many women lose weight during those first two months while breastfeeding by simply eating a regular diet. If you have problems breastfeeding, consult a lactation consultant or your physician.
Step 3
Get plenty of rest. Being overtired makes it easier to skip exercise and choose unhealthy foods. Skimping on sleep may also slow your metabolism and increase hunger, warns "Parents" magazine. Leave housework and other chores for later, and take a nap while your baby naps.
Step 4
Exercise for 30 to 60 minutes daily to promote weight loss. When you are cleared by your doctor to exercise, start by doing low-impact aerobic activity such as swimming, cycling or walking. Put your baby in his stroller and go for a daily walk or complete an exercise video at home while your baby naps. Many health clubs offer childcare while you work out or attend group fitness classes. Increase the duration and intensity of your workout as your stamina and strength return. If excessive bleeding, pain or dizziness occurs, stop your activity and talk to your doctor.
Step 5
Add strength training to your workout routine. Perform push-ups, lunges, squats and other body-weight exercises while your baby lies on a blanket. Aim for two to three days of strength training per week. While you may be able to engage in low-impact activity soon after you've given birth, most doctors recommend waiting six to eight weeks before lifting weights or strength training.
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