After experiencing nine months of weight gain, going through labor and delivery, becoming a parent and getting your recovery under way, you're probably more than ready to start shedding the extra pounds. Because your body needs an uninterrupted supply of nutrition as it heals and readjusts, you shouldn't actively try to lose weight for the first two months after delivery, or you risk malnourishing your baby by providing substandard breast milk. After that period, losing the baby weight at a safe, healthy rate can take another 8 to 10 months.
Step 1
Eat a diet rich in vegetables, fruits, whole grains, lean proteins and low-fat dairy. Choose whole, nutrient-dense foods whenever possible, such as spinach, oranges, salmon, eggs, beans, lentils, almonds, quinoa, brown rice and low-fat yogurt.
Step 2
Eliminate processed food and food high in saturated fat and added sugars from your diet, including sugary drinks, baked goods, full-fat dairy products, fatty cuts of meat and snack foods devoid of nutrients, such as pretzels. Some of these foods might be tempting, especially if you routinely don't get enough sleep. If you have a craving for an unhealthy food, don't bring it into your house.
Step 3
Listen to your body, and eat when you're hungry. This might mean exchanging three large meals a day for five or six smaller meals, especially if you're nursing your infant. Don't concern yourself with the number of calories you're consuming for the first two months after your baby's birth.
Step 4
Don't skip meals in an attempt to cut calories or because you're short on time. Missing meals might make you more likely to overeat or reach for high-calorie, low-nutrient foods later on. If you're nursing, try eating --- in small quantities --- when your baby does.
Step 5
Find a few simple, healthy meals that are easy to make, and cook in larger quantities when you have the time, so you can freeze individual meals for days when you'll have less time.
Step 6
Return to exercise slowly, when you feel ready. Depending on your pre-pregnancy and prenatal level of fitness, you might feel ready within days of giving birth, or not for another couple of months. Make sure you have your obstetrician's or midwife's consent prior to your first workout.
Step 7
Walk, swim, ride a stationary bike or take a prenatal/postnatal exercise or yoga class. Walking is an ideal postpartum workout because you can go at your own pace for as long as you'd like, gradually building up your endurance. You can also take your baby with you, and the fresh air is a natural mood enhancer.
Step 8
Add strength training to your workout routine once your energy has increased and you feel stronger. During pregnancy, many women experience a separation in their abdominal wall, known as diastasis recti, to accommodate their expanding uterus. Have your health care provider check your abs for separation before you return to your pre-pregnancy abdominal workout.
References
- MayoClinic.com: Weight Loss After Pregnancy --- Reclaiming Your Body
- MayoClinic.com: Exercise After Pregnancy --- How to Get Started
- BabyCenter: Postpartum Exercise --- Is Your Body Ready?
- BabyCenter: Diet for Healthy Post-Baby Weight Loss
- BabyCenter: When Can I Start Walking, Swimming, and Doing Other Low-impact Exercises?
- BabyCenter: Diet for a Healthy Breastfeeding Mom
