Getting back into shape as soon as possible after having a child is a constant thought for a new mother that is often right behind getting enough sleep and taking care of the baby. By following a weight loss plan that includes a balanced diet and regular exercise, you can lose the baby fat.
Time Frame
During childbirth you lose approximately 10 lb., and during the following week, you lose a lot of the water weight you gained during pregnancy, according to MayoClinic.com. Approximately four to eight weeks after you give birth, your doctor is likely to permit you to start exercising and eating a reduced-calorie diet. Once this occurs, you can expect to lose about 1 lb. per week.
Diet Program
The exact number of calories you need daily depends on your activity level, age, weight, height and whether or not you are breastfeeding your baby. Generally, you need 1,500 to 2,200 calories per day, but if you are breastfeeding your baby, you likely need up to 2,700 calories per day, notes the BabyCenter website. Since you are restricting your calories, you need to choose foods that have a lot of nutrients, which means saying no to chips and soft drinks.
Exercise Needs
Exercising at least 30 minutes per day on most days of the week is essential for staying healthy; however, since you are trying to lose weight, you should try to get in at least an hour of exercise per day. Take it slowly and work your way up to an hour per day. Doing yoga with your baby and walking with your baby in a stroller are some ways to get in your daily exercise.
Warning
It is possible to cut calories too much after giving birth. If you feel lightheaded, lethargic, more tired, unable to function or shaky, grab something to eat. You may need to include more food in your diet. If you had a difficult delivery or a C-section, your doctor may recommend that you take it easy until your postpartum checkup. Failing to take it easy can endanger your health and may lead to a hospital stay. If you are exercising and notice a sudden increase in vaginal discharge or bleeding or if you start to feel dizzy, lightheaded or short of breath, stop working out and rest. If the symptoms persist, call your doctor.
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