Since an average baby weighs about 8 lbs. and an average mom-to-be gains more than 20 lbs. during pregnancy, it's obvious that most women will have some extra weight to deal with after giving birth. Your body is designed to shed those remaining pounds, but the process may be quicker and more effective if you give it a little push.
Time Frame
Don't plan to start losing weight until after your six-week postpartum checkup. It's fine to incorporate a little walking into your daily routine if you feel up to it, but don't push yourself and stop if you feel sore or notice an increase in bleeding. Expect your weight-loss program to take a few months--it took you nine months to gain that 20 lbs., so you shouldn't expect to lose it in a few days.
Identification
Your pregnancy weight loss should have three distinct stages. First, giving birth should immediately decrease your weight by about 10 lbs. thanks to fluid loss and your baby's exit, according to the health information website WomensHealth.gov. Most women also lose weight during their first months of breastfeeding. Any remaining weight has to be shed the traditional way--with a mix of healthy dieting and regular exercise.
Eating Methods
Choose foods that provide maximum nutrition without extra calories, like whole grains, lean protein, low-fat dairy products, fruits and vegetables, and plan to eat smaller meals throughout the day to maintain steady blood sugar levels. Skip high-calorie, low-nutrition options like soda, packaged snacks and sugary treats. If you're breastfeeding, you'll be hungry, so be sure to include plenty of healthy snacks in your eating plan.
Fitness Methods
You'll probably need to incorporate a mix of cardio exercise, light weight training and targeted abdominal exercises to get your pre-baby body back. Circuit training is a good cardio option. Use your baby's weight to make lunges and stretches into weight-bearing exercises that will build muscle strength and boost your metabolism, recommends "Fit Pregnancy." And squeeze in a few crunches and bicycle crunches during the day to tone and tighten your abdominal muscles.
Expert Insight
Especially during those first months of motherhood, you'll be tired--and you should resist the temptation to let losing weight get in the way of getting the rest you need. Not getting enough sleep can actually stimulate your appetite so that you eat more, undoing the efforts of your workout. Listen to your body, and rest when you feel tired.
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