Most new moms are anxious to ditch extra pregnancy pounds and belly fat as soon as their baby is born. Though you may want to start losing weight immediately, take time to rest, recover and adapt to motherhood before you start a weight loss plan. Most physicians recommend a six-to-eight week recovery period before starting a workout routine. Talk to your doctor about any limitations before you begin exercising.
Step 1
Make healthy modifications to your diet. Choose healthy foods, such as whole grains, lean protein, fresh fruits and vegetables, and low-fat dairy products to ensure you get essential nutrients, vitamins and fiber. High-fiber foods help fight cravings, and keep you satisfied longer. Resist temptation by keeping food high in fat and calories out of the house. Drink water instead of sugary drinks, such as soda or juice. Maintain a healthy diet while breastfeeding to ensure your newborn receives essential vitamins and nutrients.
Step 2
Breastfeed. Breastfeeding your newborn burns 500-to-600 calories a day. Some moms may find it easier to lose weight while nursing, due to the additional calories burned. According to La Leche League International, women who breastfeed lose more weight three to six months postpartum than women who supplement formula. If you experience problems while breastfeeding, consult a lactation consultant or your health care provider.
Step 3
Get at least 30 minutes of aerobic activity every day of the week. Exercise improves self-esteem and mood while increasing stamina and muscles strength, according to MayoClinic.com. Start with low-impact activities, such as swimming, biking or walking. As your strength and endurance improve, add intensity to your workout. Include your baby in your workout. Take him on walks or jogs, stretch while he plays nearby or attend a mom and baby fitness class.
Step 4
Use resistance bands, medicine balls, fitness machines or free weights to build muscles through strength training. Perform exercises that not only build upper and lower body strength, but tone the core as well. Focus on your abdominal muscles by doing crunches, leg slides or pelvic tilts. Do strength training exercises on nonconsecutive days, two to three times a week.
Step 5
Take a nap. Sleep is essential for weight loss and reducing belly fat. Getting seven hours of sleep each night helps you lose weight faster than women who get less than seven hours of sleep, reports the Reuters website. Catch up on sleep when your baby naps, housework and chores can wait. Lack of sleep makes it difficult to exercise, eat healthy and care for your child. If necessary, ask someone to tend to your newborn while you get some rest.
Tips and Warnings
- If breast feeding, wait two months before restricting calories to allow your body to produce a solid milk supply. Be realistic when setting weight loss goals. Making healthy lifestyle changes take time to produce results.
Member Comments