If you've recently had a baby, you may be anxious to ditch your old maternity clothes and hop back into your pre-pregnancy pants. Though the concept of quick postpartum weight loss is certainly appealing, fast isn't always best. A simple combination of exercise and a well-balanced diet will help you get rid of the weight at a healthy pace.
Warning
Give your body some time to recuperate after childbirth. At least wait until your six-week checkup before you begin seriously watching how many calories you take in and before you actively try to burn calories, recommends the website Baby Center. Dieting early on may cause unpleasant side effects such as fatigue and delayed recovery. Breastfeeding mothers who diet too soon are at increased risk for problems such as diminished milk supply and toxins released into the milk supply, according to Baby Center. If you're breastfeeding, wait until your baby is two months or older before you attempt to lose weight.
Calories
Women need at least 1,200 daily calories to be healthy and most women need somewhere between 1,500 and 2,200 calories to maintain steady energy and not have mood swings, according to Baby Center. Nursing mothers need even more calories -- generally between 2,000 and 2,700 a day -- to adequately nourish themselves and their babies. However, once your doctor gives you the thumbs up, you may be able to lose a safe 1 ½ lbs. per week by cutting about 750 calories per day through diet or exercise, according to Baby Center. Cutting these calories assists weight loss but be sure you take in at least your minimum recommended daily calories.
Diet
High-fiber foods such as vegetables, fruits and whole grains helps you cut down on calories and offers important nutrients while helping you stay full longer, according to the website Mayo Clinic. Enjoy foods such as oatmeal, bean soups, cooked vegetables, sandwiches on whole grain bread and salads. Other foods that offer nutrients without packing on calories include low-fat dairy products, lean beef cuts, fish, beans and skinless poultry, Mayo Clinic recommends. To get enough fat in your diet, focus on healthy mono- and polyunsaturated fats in nuts, olive oil and avocado, recommends the My Optum Health website. If you're having trouble finding enough time to eat a whole meal, try eating five to six smaller meals and nutritious snacks spread throughout the day.
Exercise
Most women who engaged in exercise throughout pregnancy and had an uncomplicated vaginal delivery can engage in light exercises such as stretching, modified push-ups and walking within days of childbirth, according to Mayo Clinic.Take a slow 30-minute walk while pushing your baby in his stroller or carrier three times weekly. Over time, you can build up the intensity and length of your exercise. If you begin to feel pain, shortness of breath, dizziness or if you notice a sudden increase in vaginal bleeding, chances are you're overextending yourself, according to Mayo Clinic. If you had a Cesarean section or if you experienced complications, wait for your doctor to give you permission before you begin exercising.
Considerations
Focus on being healthy rather than returning to your pre-pregnancy body. Even if you drop the pounds, you may never be able to return to your old shape because pregnancy can cause permanent body changes such as a larger waistline and slightly widened hips, according to BabyCenter.com.
