During pregnancy, it is natural to gain some weight. When you deliver your baby, the Mayo Clinic says, you will lose more than 10 lbs., and in the days that follow, you will lose water weight. Once that weight is off, you will still have to lose the maternal fat stores, which requires effort on your part.
Time Frame
While you may be tempted to start eating a low-calorie diet and exercising right after you have your baby, you must give your body time to heal after childbirth. If you are breastfeeding your baby, wait at least two months before actively trying to lose weight, says Baby Center. If you aren't breastfeeding your baby, you can start trying to lose weight after your six-week checkup.
Caloric Intake
The number of calories you need to eat each day to lose weight and stay healthy depends on whether or not you are breastfeeding. Most women need approximately 2,200 calories per day. Fit Pregnancy says that you need approximately 500 calories more per day when you breastfeed, which means you will need 2,700 calories per day. If you are an active woman, you may need even more calories to keep up with the caloric needs for your activity level.
Diet Plan
You must eat foods from all of the major food groups recognized by the U.S. Department of Agriculture. You need grains, fruits, protein, vegetables, milk products and a small amount of healthy fat each day. When you choose grains, opt for a majority of whole grains like oatmeal or brown rice. Fresh fruits and vegetables or canned varieties without added sugar or salt are preferable. Lean proteins like white-meat chicken or fish and low-fat milk products are good choices. Canola oil and avocados are options for healthy fat.
Exercise Program
Exercise can help you to reclaim your body after you have your baby. Start with light exercises like walking or swimming for short periods of time. As your body heals and your stamina increases, increase the intensity of your exercises until you reach a moderate intensity, which means you sweat and have an increased heart rate but can hold a conversation while you exercise. You should work out for a total of 60 to 90 minutes per day.
