Many new mothers are eager to get back to their pre-baby weight soon after giving birth, but the reality is the process often takes months. However, the postpartum period can be an exciting and turbulent time. It's a good idea to give yourself a few months to adjust to motherhood before actively trying to lose the baby weight, BabyCenter online advises.
Be Realistic
First, it helps to be realistic when you are trying to lose weight after having a baby. You gained the weight slowly over the entire course of your pregnancy, so you shouldn't expect to lose the weight in a matter of weeks. The act of childbirth typically results in a weight loss of about 10 pounds, but the remaining weight you gained comes off more slowly, according to MayoClinic.com. With proper diet and exercise, you can expect to lose about 1 or 2 pounds per week. That means it can take six months or even longer to get back to your pre-pregnancy weight.
Breastfeeding
In addition to the numerous other benefits, breastfeeding your newborn also can help you shed the pregnancy pounds because it burns a lot of calories, the University of Maryland Medical Center reports. Remember, though, that it's important to eat a well-rounded and nutritious diet and that while you are breastfeeding is not the time to restrict calories. Generally, you will need to consume an additional 200 to 500 calories a day while breastfeeding, BabyCenter advises.
Diet
Adopting a healthy eating plan can help you lose your baby weight. However, you have to take care not to go overboard because too much restriction of your daily caloric intake can be detrimental if you breastfeed your baby. Instead, try to fill your diet with whole grains, lean proteins, fresh fruits and vegetables and low-fat dairy items, MayoClinic.com advises. Fiber-packed foods are beneficial. You can further help reduce your caloric intake by eating smaller portions and meals and avoiding eating except when you feel hungry. You also should try to eliminate foods that contain added sugar, sweeteners and fats.
Exercise
Once you're up for it and the doctor says it's OK, regular exercise can help you return to your pre-baby form. You should ask your doctor when it's OK to start exercising again. In many cases, it may be OK after as little as a week, but women who had a C-section or experienced complications during childbirth may need to wait six weeks or more, MayoClinic.com reports. Once you're up for exercise, start slowly and gradually build back up to a full workout. Walking is a good way to get back into the groove, and as an added bonus pushing your baby in a stroller burns more calories than walking alone. Post-pregnancy, you also may want to focus on your abdominal area, which may need some extra attention given what you have been through. Crunches or other exercises that target the ab muscles can help you get this area back into shape.
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