When you've got a needy newborn on your hands and 20-plus extra pounds on your body, the idea of getting back to your pre-pregnancy weight can seem daunting, to say the least. But making small changes day by day as you settle into a new routine with your baby will make the process healthier and more manageable. Remember that doing what's best for your body -- sleeping more, staying active and eating nourishing food -- are the keys you need to lose the weight and get into shape.
Step 1
Fill up on nutritious foods from one day one, which will help your body recover from birth, but don't even think about dieting until you're at least two months postpartum, according to BabyCenter. While it's OK for breastfeeding moms to keep track of calories to make sure they're within a healthy range, don't cut calories; your body needs extra calories to produce plenty of milk for your baby. If you notice a drop in milk production, you may be losing weight too quickly. Nursing or not, all moms should eat small but frequent meals and snacks to avoid feeling hungry and fill up on healthy foods including whole grains, fruits and vegetables, lean proteins and low-fat dairy instead of sugary and fatty processed foods which make you feel sluggish and leave you hungry soon after eating. Most important, follow your body's cues and eat when you feel hungry.
Step 2
Sleep as much as possible as soon as your baby is born. While the idea of getting enough rest is laughable to virtually all new moms, squeeze in every minute of it that you can. Sleep when your baby naps, or at least lie down and relax and always choose rest over exercise and chores, at least during the newborn stage. The more exhausted you are, the more likely you are to overeat to compensate for your lack of energy. As your baby grows and begins sleeping longer at night, you may choose to use your precious free time for other activities, as long as you're not completely fatigued.
Step 3
Add activity to your daily routine in any form that fits into your busy schedule, once your body has recovered from birth. Lift weights while your baby naps, join a gym that has a free childcare center or pop your baby into the stroller and take a long walk every day. You can even find workout videos designed just for moms where you'll use your baby as weight; or skip the video and perform strength training exercises like lunges, squats and chest presses while holding your baby. Just be sure to get your doctor's permission before beginning an exercise routine; most doctors recommend waiting at least six weeks postpartum before doing any strenuous activity and even longer for cesarean births.
Tips and Warnings
- Find a weight loss partner to keep you motivated. If you don't have any friends who are new moms, join a local mother's group.
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