Now that your pregnancy is over and your new arrival is happily here, you're probably anxious to lose that baby weight. According to MayoClinic.Com, keeping your weight gain during pregnancy within normal limits makes it much easier to take off after your baby comes. However, you can start to lose weight almost immediately after pregnancy by adjusting your diet and getting regular exercise.
Healthy Eating
While you were eating for two, you may have viewed this as carte blanche to capitulate to your food cravings. Good nutrition is just as important after childbirth as it was when you were pregnant, especially if you're breastfeeding, says MayoClinic.Com, but calorie-heavy sweets and snack foods need to go. Choose a healthy diet rich in fiber -- fruits, vegetables and whole grains -- and lean sources of protein, such as skinless chicken, fish, beans and lean cuts of red meat. Opt for low- or non-fat dairy foods such as yogurt, skim milk and reduced-fat cheeses. But if you're nursing, don't cut back on calories too much. Cut back on calories modestly and focus on physical activity to lose weight instead. Drink plenty of water.
Exercising After Childbirth
Back in your mother's day, doctors may have advised waiting at least six weeks before starting an exercise program. Now, you can start a few days after your baby is born or whenever you feel up to it, according to MayoClinic.Com. However, if you had a C-section or complications during delivery, make sure to talk to your doctor before beginning any exercise plan. Start with light aerobic activity, such as walking, swimming or cycling on a stationary bike and increase the intensity of your exercise as you're able. Work up to at least two and a half hours of moderately intense aerobic exercise each week.
Other Tips
Stock the fridge with healthy foods and snacks. If you're tempted to reach for the chips or ice cream, get it out of your house. It's vital that you don't skip meals; MayoClinic.Com states that eating smaller meals more frequently can meet your nutritional needs and make you feel full at the same time. Eat only when you get hungry. If you find yourself snacking for no reason or because you feel stressed, do something else instead. Take your new baby out in the stroller and go for a leisurely walk. Phone up a friend. Reach for a book or magazine. MayoClinic.Com suggests joining a gym that offers special classes designed for pregnancy weight loss -- this helps you build a support network, as well -- or exercise with a friend to keep yourself motivated.
What To Expect
Baby weight won't go away in a few weeks or even a few months -- it may take up to six months or even longer to get back to your former weight, regardless if you're nursing. If you exercise and eat a healthy diet, you can expect around 1 lb. of weight loss each week, or 4 lbs. a month.
Get Help
Losing weight after pregnancy may not be easy. Your new responsibilities as a mother can eat up your free time, making it difficult to find "me" time. Additionally, MayoClinic.Com points out that homonal changes can influence your emotions, which can get you into a lethargic, sedentary rut. However, it's important to carve out the time to exercise -- not just to lose weight but to get your body back to optimal working order. Ask your partner, family and friends for their help and support.
