Before and after pictures of celebrities who give birth and then magically drop back to their pre-pregnancy figures can not only be frustrating, it can also give a false sense of what is reasonable to expect after your baby is born. Weight loss after pregnancy is a personal thing, and affects each woman differently. However, a few simple strategies can help you get your body back after giving birth.
Misconceptions
The folks at What to Expect describe what many new mothers are feeling: Why am I holding on to all of this weight when I gave birth several months ago? Considering that many women gain between 30 and 40 pounds during pregnancy, and that most babies make up only about a quarter of that weight, it can't all magically drop off within a few weeks. For one thing, that isn't realistic. For another, it can be unhealthy. While it is generally OK to begin gentle exercise shortly after a vaginal birth, working out may have to be put on hold for some time. In addition, if you have given birth by Cesarean section, you may be instructed to avoid certain activities for many weeks after your baby is born.
Immediately After Birth
One of the first steps toward losing weight after giving birth is to breast-feed. It doesn't cost a thing, and it doesn't even require much effort. The United States Department of Agriculture reports that women who breast-feed lose more weight after their pregnancies than those who don't, especially if they keep at it exclusively for a minimum of three months. In addition to being good for you, it is good for baby too.
Days After Birth
After a few days, light physical activity is allowed. You may not feel up to hitting the gym, but simply by getting out of the house with the baby can help burn off some of those pregnancy pounds. The Mayo Clinic recommends that as a new mom you walk with your baby in a stroller. This helps burn some extra calories without requiring a sitter. In addition, joining a walking group can be a great way to meet other new mothers who are in the same boat. Plus, walking helps tone some of those problem areas like the legs and bottom. It may be a little early at this stage to target the abs, but focusing on good posture while taking a stroll can help prepare core muscles for a strengthening regimen later on.
Weeks After Birth
Once the doctor gives the all-clear, you can ease back into your exercise routine or even start a new one. However, be sure to take it slow. Walking on a treadmill or using a stationary bike can burn calories with little impact. Strengthening with light weights is another option. The Mayo Clinic reports that abdominal exercises can help tone stretched abs after pregnancy; however, be sure to take it slow to avoid strains, especially if birth was via C-section.
Eating Well
Simple dietary changes can also help postpartum weight loss. If you are breast-feeding, be cautious about cutting too many calories; however, cutting out the extra snacks you may have grown accustomed to during pregnancy can help. Mayo Clinic suggests avoiding junk foods, and focusing on fruits, vegetables and high-protein meals. Eating smaller, more frequent meals can also help.
