Now that you've given birth, you're probably ready to shed those pregnancy pounds and hop into your regular jeans as fast as possible. However, forcing the weight off too quickly could inhibit recuperation and may only lead to temporary satisfaction. Focus instead on gradual weight loss and commit to a life of health.
Initial Weight Loss
You'll probably lose about 12 lbs. just by giving birth, thanks to a baby weighing between 7 and 8 lbs., a 1 to 2 lb. placenta and 2 lbs. of blood and other fluids, according to BabyCenter. You can expect to lose about another 4 lbs. in the following week, as the extra water your body retained and the fluid from extra blood in your body will escape through increased perspiration and urination. However, the amount you lose in the week after giving birth is variable based on how much water your pregnant body retained.
Healthy Expectations
You may expect to lose as much as 1 lb. each week over the months following your pregnancy if you're eating a healthy diet and exercising on a regular basis, according to MayoClinic.com. However, you may not reach your pre-pregnancy weight for another six plus months and your body weight may never be distributed in the same way it was before.
Diet Tips
You may safely lose up to about 1 lb. per week by cutting out about 500 calories a day as long as you don't dip below about 2,000 calories a day if you're nursing or 1,500 a day if you're not, according to BabyCenter.com. An ideal way to achieve this calorie loss is to stick with high-density foods. Foods that pack a nutritious punch in a small package include fruits, nuts, whole grains, vegetables, low-fat dairy and lean protein.
Exercise Tips
Talk to your doctor about what you are and aren't allowed to do during recovery. If your pregnancy was straightforward and you had an uncomplicated vaginal delivery, she may suggest starting when you feel physically ready. If the birth was more complicated -- for example, if you had a Caesarian section -- she may recommend waiting weeks or months.
Get into your exercise routine slowly. Take a walk around the block with your baby in a stroller or carrier or place him by your side as you do stretches on a mat. Though you should work up to about 30 minutes a day most days a week, doing 10 minutes a day is also a healthy starting off point.
Rapid Weight Loss Risks
The methods you'd use to achieve rapid weight loss often aren't sustainable and the may even endanger your health. Also avoid losing more than about 1 and ½ lb. per week and don't dip below your daily recommended calories, because you may experience a decreased milk supply and release toxins such as mercury into the milk you do produce, warns BabyCenter.
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