Having a baby changes your lifestyle and body in ways you may not expect. Losing the 20 or more pounds you gained during pregnancy can be a challenge--especially when you are dealing with a new addition to your family. While you may be eager to regain your pre-pregnancy frame, recognize that your body underwent nine months of change and that it will likely take as long, or longer, to return to a pre-pregnancy body. For some women, pregnancy and childbirth create permanent body changes such as a softer abdomen and wider hips, write the medical experts at babycenter.com, so remember to keep your weight loss goals and body shape ideal in perspective.
Step 1
Consult your doctor before beginning a weight loss and exercise program, especially if you had a Caesarean section or are breastfeeding. Doctors usually recommend waiting at least six weeks after surgery before beginning any exercise program that requires pounding, stretching and lifting. Breastfeeding moms should not reduce their caloric intake too drastically, especially in the first two months, or they risk disturbing their milk supply, advises the La Leche League. Even if you had a smooth birth experience, your body needs time to heal from the rigors of childbirth.
Step 2
Set a realistic goal. Accept that one pound per week is fast when it comes to postpartum weight loss. Losing weight faster requires extreme calorie deprivation, which may lead to nutritional deficiencies for you, endanger your milk supply if breastfeeding, leave you without sufficient energy to care for your newborn and make you irritable.
Step 3
Breastfeed if at all possible. Breastfeeding causes you to burn more calories daily--from 200 to 500 more. According to the La Leche League, mothers who breastfeed lose more weight, on average, than mothers who do not by the time the baby reaches 6 months old. If medical or circumstantial reasons prevent you from breastfeeding, do not despair--you can still lose weight.
Step 4
Aim for a balanced eating plan. Shun diets that ask you to give up entire food groups or overly restrict calories, warns the American Heart Association. Eat a minimum of 1,200 calories per day, advises babycenter.com, and 1,800 a day if you are breastfeeding.
Step 5
Clean up your diet. Clear your refrigerator and pantry of processed foods such as chicken nuggets, frozen pizza, dinner kits, canned soup, ice cream, chips, cookies and sugary cereals. Replace them with cut-up vegetables, fresh fruit, low-fat string cheese, almonds, whole grain crackers, hummus, Greek yogurt and nitrate-free deli meat. Use these foods to throw together a quick meal when you do not have enough time to cook--rather than resorting to high-calorie take-out. Eliminating temptation helps you stay on track.
Step 6
Keep a food diary. Write down everything you eat daily to hold yourself accountable. A food diary will also remind you of those late-night snacks when the baby wakes you up or other mindless eating that may be sabotaging your weight loss. Identify places where you could trim calories---such as choosing low-fat dairy over full-fat, a daily soda or mayonnaise on a sandwich.
Step 7
Exercise at a moderate cardiovascular intensity most days of the week for an hour or more at a time to stimulate weight loss, recommends the American College of Sports Medicine. Go for a brisk walk with the baby in a stroller or front pouch. Ask another mom to watch your baby while you head to the gym, and return her the favor. Investigate stroller-based fitness classes in your area. If your baby's schedule does not allow for a full hour straight of exercise, break it up into sessions as short as 10 minutes each. Jump rope while your baby naps or run up and down your staircase for 10 minutes. Lose weight fast by taking advantage of every opportunity to move and burn calories.
Things You'll Need
- Stroller or baby carrier
