Losing weight after having a baby is a priority for most new mothers. However, it is important for you to lose weight at a safe rate so that you can stay healthy enough to care for your child. By losing weight at a healthy, steady rate after you have your baby, you are more likely to keep the weight off than if you try to lose weight at a rapid and unhealthy rate.
Time Frame
Your weight loss following your baby's birth starts immediately. MayoClinic.com states that women lose more than 10 lbs. during childbirth and that in the days following, you will lose water weight. Once the water weight is gone, however, you will have to work hard to lose the maternal fat stores you gained during pregnancy. As you lose these fat stores, you should aim to lose about 1 lb. per week. Generally, you can start trying to lose weight after your postpartum checkup.
Diet Plan
Your diet plan for losing weight after you have a baby depends on whether or not you are breastfeeding. A woman who breastfeeds needs approximately 500 calories more per day than a woman who isn't. This means that if you are breastfeeding, you need approximately 2,700 calories per day, while a woman who isn't breastfeeding needs approximately 2,200 calories per day. The calories you choose need to provide as much nutrition as possible, which means you should focus on consuming healthy foods such as vegetables, fruits, lean meats, beans, whole grains and low-fat dairy products. By choosing healthy foods and keeping your calorie count under control, you will be able to lose weight as quickly and safely as possible.
Exercise Program
Exercise is an important part of any weight-loss program, but after you have a baby, it will help you firm up muscles that became weak during your pregnancy. To lose weight and firm up as quickly as possible, you need to do aerobic exercise to help burn fat and weight-resistance exercises to build lean muscle mass. Yoga, aerobics, walking, swimming and lifting light weights are some good exercises for you to do. Some yoga and aerobic exercise classes are designed to include your baby, and you can walk while pushing your baby in a stroller, so not having anyone to watch the baby isn't a reason to stop exercising.
Considerations
It is usually possible to get back to your pre-pregnancy weight after having a baby; however, you may notice that even when you do reach your pre-pregnancy weight, your clothes don't fit the same. This is because your weight distribution is likely to be heavier in the breast, abdominal and hip/thigh area after you have a baby. Part of this is due to changes in your bones, and part of it is due to changes in your fat distribution.
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