Losing weight after giving birth doesn't require you to do hundreds of sit-ups every day or take a miracle pill. You may be anxious to hop back into your pre-pregnancy outfits, but another goal should be to keep the weight off once you lose it. The safest and most effective method of maintaining a healthy post-pregnancy weight is to make steady changes.
Before You Begin
Wait until you meet with your doctor at your six-week checkup before you actively attempt to lose weight. Your doctor may even recommend waiting for two months before you try to lose weight if you're currently breastfeeding. Dieting too early may jeopardize your recovery, increase your fatigue and contribute to mood swings. If you're breastfeeding, dieting may harm your milk supply. You may need 1,500 to 2,200 calories every day to stay healthy and have a steady energy level. However, you may need up to 2,700 calories per day if you're breastfeeding.
Exercise
You should be able to resume exercise within days of childbirth as long as you feel ready, you exercised during your pregnancy and you had an uncomplicated vaginal delivery, according to MayoClinic.com. If the birth was more complicated -- for example, if you had a Ceasarian section -- get advice from your doctor before you begin. Once you're in the clear, start with gentle exercises such as taking walks around your block. Feel free to take your baby along with you for the ride if you don't have much "alone" time. A regular stroller will work fine for walks around the block, but invest in a jogging stroller if you want to pick up the pace. Aim to work up to 30 minutes of aerobic exercise per day but don't feel pressured to reach that goal right away if you don't have the strength and energy for it.
Diet
Once your doctor gives you the "okay" for losing weight through diet, you can reasonably aim to lose about 1 lb. per week by making sure you consume 500 calories fewer than you burn each day. You may be able to lose up to 1 and ½ lbs. through diet and exercise combined. However, keep in mind that you shouldn't dip below your safe minimum daily calories. Your schedule and appetite may make it hard to eat three solid nutritious meals per day, so don't force it. On the other hand, don't skip meals or else you risk dips in energy and a slowed metabolism. Try eating five or six small meals, such as a half-sandwich and a piece of fruit, throughout the day. Your meals should include many low-fat dairy sources, fruits, vegetables and whole grains such as oatmeal and brown rice.
Normal Body Changes
You may not return to your original weight for at least six months. Also, once you reach your pre-pregnancy weight, you may be surprised to find that your weight isn't distributed in the same way that it used to be distributed. Pregnancy can leave you with extra abdominal skin and lead to permanent changes in your bone structure, according to MayoClinic.com.
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