New moms are eager to shed the pounds and get back to pre-pregnancy weight. The most effective way to get rid of baby weight, according to MayoClinic.com, is through diet and exercise. Women can quickly lose a pound each week. Also, women who make lifestyle changes are more likely to keep the weight off long-term. Healthy eating and physical activity habits will also set a positive example for your child as she grows.
Step 1
Change your diet. Eating a diet full of high fiber foods, such as whole grains, fruits and vegetables, will help shed pounds, according to MayoClinic.com. Foods high in fiber make you feel full longer, which curbs your appetite. Switch to low-fat dairy products, such as skim milk, yogurt and reduced-fat cheese.
Step 2
Eat lean protein sources. Lean protein will make you feel satisfied without the extra fat. Select skinless poultry, fresh water fish, beans and lentils. Use heart-healthy olive oil for cooking instead of butter and avoid fried foods.
Step 3
Watch your portions. Read serving sizes before dishing up food. For snacking, pre-measure serving sizes in sandwich baggies to monitor calorie intake. If you go out to eat, cut your meal in half and ask the server to box up the other half.
Step 4
Talk with your doctor about a safe calorie range. If you are nursing, your doctor can assist with figuring out calorie needs. Typically, a nursing mother shouldn't drop below 1,500 to 1,800 calories each day, according to website Kelly Mom. Some moms need more then this, depending on activity level.
Step 5
Set exercise goals. According to MayoClinic.com, if you exercised through delivery, it may be safe to start exercising within weeks after giving birth. Partner with your doctor to determine if you're ready to start working out. The Centers for Disease Control and Prevention, or CDC, recommends 150 minutes of moderate exercise each week. Start off slow, with daily walks with your baby. Include at least two days of strength training each week.
Tips and Warnings
- Throw out the junk food. Pre-cut fresh vegetables and fruits for snacking. If you don't have high-calorie snacks in the house, you are less likely to get off track.
- Always talk with your doctor before starting a diet and exercise plan after delivery. She can assist with setting healthy benchmarks for weight loss goals.
