Pregnancy adds extra weight to the mother's body, and after childbirth the excess weight can take some time to lose. This weight loss can happen more quickly by not eating the wrong foods, and by following a low-impact exercise plan that incorporates strength training with cardiovascular improvement. Taking steps to improve the diet and the conditioning of the lungs and muscles will provide the body with the fastest, and healthiest, long-lasting weight loss success.
Step 1
Eat foods that promote weight loss. Most Americans eat a diet that consists of processed or refined foods high in fats, sugar and chemical additives. Examples of processed foods are boxed cereals, boxed meals, candies, packaged cookies and chips. During pregnancy, cravings will sometimes cause women to eat packaged foods when they would normally eat healthfully. Unfortunately, these foods contain little to no nutritional value and cause people to want to eat more and more of them. The extra calories then lead to weight gain. Instead of eating foods like these, select foods that are high in vitamins, minerals, fiber, healthy fats or water. These foods include fresh fruits and vegetables, proteins like fish, nuts and seeds, and whole grains.
Step 2
Burn off extra calories while building up muscle tone. After a baby is born, most women retain a few extra pounds that need to be burned off. Muscle can burn more calories than fat, and by building up more muscle tone, the body will be able to burn more calories. Therefore, it is important to exercise the body in a way that will build up muscle tone. Examples of effective muscle-building exercises that will also burn off calories include running, speed walking, swimming and bicycling. Work out at least 20 minutes per day, three days per week, and gradually increase this time to one hour per day.
Step 3
Drink plenty of water to help the metabolism function properly. All of the body's systems and glands depend on water, including the brain, thyroid gland, digestive system and adrenal glands. When the body is not receiving enough water, the metabolism, which is so closely related to these glands and systems, will begin to slow down and not work correctly. This can keep the body from burning as many calories. After giving birth, a new mother may neglect her fluid intake and can become dehydrated easily. This can make it difficult to burn off the calories she is eating. Make sure you are consuming eight glasses of water that contain eight ounces each. Breastfeeding mothers will require even more water intake. Check with your doctor to determine how much water you will need to maintain the metabolism and milk supply.
Things You'll Need
- Workout clothing
- Sneakers
- Water bottle
- Grocery bag
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