Even if you never struggled with your weight before getting pregnant, losing baby weight can be a serious challenge. Most new moms are busier and more exhausted than ever in their lives, meaning that exercising and healthy cooking often drop to the bottom of the priority list. Implement a few time-saving strategies to help you fit healthy habits into your life, and lose the baby weight in a matter of months.
When to Start
If you've just given birth, it's important to give your body time to rest and recover before making a serious effort to lose the baby weight. Most women who've had normal vaginal deliveries should wait until they're six weeks postpartum before beginning an exercise program. C-section moms will have to wait even longer. Either way, be sure to get your doctor's approval before getting started. Forcing your body to do too much too soon can lead to injury, which will only prolong your weight-loss efforts.
Get Moving
You don't have to spend hours at the gym to lose that baby weight. Get up and move whenever you can, gradually adding time and intensity to your workouts as you feel stronger and settle into a regular schedule with your baby. Whether you're days or months postpartum, walking around the neighborhood with your baby in the stroller is a good place to start. Work your way up to 30 to 45 minutes of walking five days per week, even if you have to split the time into 10- to 20-minute increments throughout the day. When you're ready to work more intensely, add jogging intervals to your workouts or try exercise DVDs when your baby is napping. If you prefer exercising with other people, join a gym that offers free child-care, or find a local moms group that meets for walks, runs or workouts in the park.
Eat Smarter
Losing baby weight usually requires that you cut calories, but it's especially important that new moms choose their calorie sources carefully. You're busy caring for a demanding infant and probably suffering from sleep deprivation, so choose healthy foods that can provide energy and help you feel your best. Make sure most of your calories come from nutrient-rich foods like lean protein, whole grains, low-fat dairy, fruits and vegetables, as well as moderate amounts of unsaturated fats. Serve up smaller portions but eat more frequently, which will keep your blood sugar levels steady and prevent overeating. Because babies don't allow you much time for meal prep, spend an hour every weekend chopping up veggies, washing fruit and putting meals into single-serving containers so you have plenty of ready-to-eat food all week long.
Breastfeeding Considerations
While it's safe for breastfeeding moms to lose weight, take special care to do it safely to prevent a drop in milk supply. Don't begin cutting calories or dieting until your milk supply is well-established, which may not be until your baby is 2 months old, according to BabyCenter. Even then, you'll still need an extra 200 to 500 calories every day. Finally, don't try to lose more than 1 1/2 pounds per week if you're breastfeeding; rapid weight loss can cause your body to release toxins into your breast milk, according to BabyCenter.
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