Losing the pounds you gained during pregnancy is like any other type of weight loss--it's important to consume fewer calories than you burn. However, you can't severely restrict your calories if you're breastfeeding your child. Caring for your baby also leaves you with less time for exercise and meal preparation. With a newborn baby in the house, you may not get enough sleep. Fatigue often leads to unhealthy lifestyle choices. Learn how to help yourself lose your baby weight.
Step 1
Eat small, frequent meals. Fill your plate with whole grains, fruits and vegetables, recommends MayoClinic.com. The fiber in these foods will help you feel full while the high nutrition content boosts your energy. Include lean protein sources, as well as low-fat dairy products.
Step 2
Cut out unnecessary calories. Don't make drastic changes to your diet--just cut out high-calorie foods that add little nutritional value to your diet, such as soft drinks, fatty meats and desserts. If you're breastfeeding, you've probably already eliminated alcohol, which is another source of empty calories.
Step 3
Begin exercising as soon as you feel comfortable. Women who have uncomplicated deliveries can resume exercise as soon as they feel comfortable, according to MayoClinic.com. Start slow, listen to your body and don't expect to pick up where you left off before your pregnancy--it will take time to return to your former fitness level.
Step 4
Incorporate abdominal exercises into your post-baby fitness routine. While you can't spot reduce your tummy, it's important to strengthen your stomach muscles. Your abs worked hard throughout your pregnancy, and they need special attention postpartum, according to MayoClinic.com.
Step 5
Get plenty of rest. Schedule your exercises for a time when a friend or your spouse is available to care for your child. Exercise close to your baby's crib or bouncy chair if you must work out without a babysitter. Don't exercise during your child's nap time--use this time to rest.
Tips and Warnings
- Be patient and work out consistently. While you may not lose weight as quickly as you would like, you can return to your pre-pregnancy weight if you're dedicated. Women who breastfeed exclusively for three months lose more weight than those who don't, according to MyPyramid.gov.
- Consult your doctor before you start a new exercise program.
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