A woman who loses pregnancy weight within six months of having her baby is at lower risk of being overweight 10 years later, Medical News Today states. Losing weight after pregnancy takes time, but the health benefits, including a lower risk of cardiovascular disease, are significant. If you want to lose excess pregnancy weight, it requires a commitment to a healthy diet and exercise. Consult your doctor before making significant changes to your dietary and exercise habits.
Step 1
Set a realistic weight loss goal. MayoClinic.com recommends losing one to two pounds a week.
Step 2
Drink eight to 12 glasses of water a day. Drinking water in place of high-calorie beverages like sodas or juices can reduce your daily caloric intake significantly.
Step 3
Avoid snacking on high-sugar, high-calorie food. Instead, keep low-fat popcorn, fruit, vegetables and low-fat whole-wheat crackers handy. Snack on these, if you feel hungry between meals.
Step 4
Choose lean sources of protein, including tuna fish, fish, chicken and lean cuts of beef.
Step 5
Eat whole grains instead of processed foods made with refined flours. Choose brown rice over white rice and whole-wheat bread instead of bread made with white flour. A breakfast of oatmeal made with skim or low-fat milk is a good source of fiber, vitamins and minerals.
Step 6
Eat balanced meals consisting of fruits, vegetables, lean sources of protein and whole grains.
Step 7
Read food labels. Many processed foods, even those labeled non-fat or low-fat, contain a large amount of sugar or hydrogenated oils.
Step 8
Breastfeed. Breastfeeding burns 500 calories a day.
Step 9
Engage in 30 minutes of exercise a day. Consider taking short walks with your newborn in a stroller. According to Medical News Today, a healthy diet combined with exercise is more effective for losing post-pregnancy weight than changing your diet alone.
Tips and Warnings
- Consult a dietitian to help you devise a meal plan. A dietitian can also help you set realistic goals, monitor your weight loss, and make changes to your meal plan. If you don't have much time to cook, and you eat fast food or at restaurants, stick to lower-calorie options such as salads with low-fat dressing or grilled chicken instead of fried foods. Carry healthy snacks with you when you leave home in case you get hungry between meals. Be patient. Losing weight takes time.
- Never skip meals, especially if you are breastfeeding. MayoClinic.com states that if you had an uncomplicated vaginal birth, you can exercise within days of delivering your baby; however, it is recommended that you keep exercise at a moderate intensity. If you are breastfeeding, high-intensity exercise can cause a buildup of lactic acid in your breast milk, which makes the milk taste sour.
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