Shedding the pounds gained during pregnancy is something every mother ponders and even stresses over. There are many things a woman can do to speed weight loss following pregnancy, but it is important that she strives for healthy weight loss. The postpartum body is still recovering from pregnancy for many months after the baby has arrived. This is due to the nutrients the mother shared with the baby for those 40 weeks and may still be sharing if she is breastfeeding. The fifth month after the baby arrives is a safe period of time to start weight loss efforts.
Step 1
Consult with a health care professional before starting a diet, especially if you are breastfeeding or recovering from childbirth or cesarean delivery complications. Your daily caloric requirements should be determined by a health care professional to ensure you aren't depriving your body and breast milk of too many calories or fat.
Step 2
Follow the United States Department of Agriculture's food pyramid for correct nutrient intake requirements. Most women need about 2,000 to 2,800 calories while breastfeeding and trying to lose weight, according to MyPyramid.gov. The specific number depends on a woman's height, weight, activity level and her care provider's recommendation.
Step 3
Log your food and water intake every day in a food journal or an online food database that calculates daily totals for you. Play close attention to the number of calories being consumed compared to the number being burned.
Step 4
Increase the number of calories you burn by making small changes to routine activities. This can include parking the car further away from the entrance when running errands or taking the stairs instead of the elevator.
Step 5
Schedule at least 30 or 40 minutes of structured physical activity. This can be a walk with the baby in a stroller at a moderate pace, time on a cardio machine at the gym or an aerobic class. Strive to complete this structured physical activity five out of seven days per week.
Tips and Warnings
- Aim for losing about one pound per week. Focus on burning more calories than you consume instead of depriving your body of necessary nutrients. Cut out high-fat foods and refined carbohydrates. Examples include white grains, baked goods, sugary treats and fried foods. Continue taking a good multivitamin or prenatal vitamin to replenish the body of nutrients that were depleted during pregnancy.
- Fad diets can be harmful to a lactating woman's milk supply by reducing nutrients and fat content. Fad diets that aren't well balanced can also prevent a mother's body from recovering from pregnancy. Vitamin D, calcium and iron are all nutrients that are low in a postpartum woman's body.
