it can be difficult to lose weight after having a baby --- after all, your life has just been turned upside down. The University of Maryland Medical Center recommends six months as a target time period for losing your pregnancy weight, though many women find pregnancy pounds still hanging on stubbornly beyond that. A few lifestyle adjustments can help you return to your pre-pregnancy weight; consult your doctor before beginning any postpartum exercise program, and for advice specific to your situation.
Fatigue
It is not uncommon for new moms to feel fatigued after having a baby. This unrelenting exhaustion can last well beyond the first few weeks after childbirth. This makes it particularly hard to do the two things that can help with fatigue --- eating a healthy diet and exercising. To get over this hump and get into a routine that will facilitate weight loss, start out small and "fake it until you make it." Take a walk around the block with your baby every evening. Replace one of your snacks with a cup of berries or another healthy food. You can slowly work your way up to better habits as your energy returns.
Exercise
Fatigue isn't the only barrier to postpartum weight loss. It can be difficult for new moms to find the time to exercise. The American College of Sports Medicine recommends 60 to 90 minutes of moderately intense cardiovascular exercise at least five days a week for weight loss. If you have a supportive partner, ask him to support your efforts by taking care of the baby while you spend time doing the exercise that you did before pregnancy. If not, you can do what millions of moms around the world do --- strap your baby into a sling and take long walks every day. Your baby will be stimulated by the new sights and sounds, and you'll have the benefit of burning calories while having some "me" time. Get your doctor's approval before beginning to exercise after childbirth.
Diet
Mothers of young children consume an average of 368 calories more daily than single women, according to a 2011 study conducted by the University of Minnesota. Postpartum depression and time constraints are two reasons why women may not eat as healthily as they did pre-baby, the Associated Press notes. Get around this problem by purchasing healthy foods that are a cinch to fix, and that don't provide your body with empty calories. Precooked frozen chicken breasts and frozen vegetables, for example, can be prepared in mere minutes in your microwave. Keep track of the calories you eat, as you will need to create a deficit of 3,500 calories to lose 1 lb. of baby weight.
Motivation
Some new moms don't feel as sexy post-baby as they did before pregnancy. For some people, this destroys the motivation to lose weight. You may be intimate less often due to fatigue or interruptions, and since you're likely going out less, you may not feel under pressure to fit into your favorite little black dress. If this is the case, take your weight-loss efforts one day at a time. Each day, make a notation on your calendar that you have met your exercise and diet goals. It is often easier to garner the motivation to complete a single day's goals than it is to imagine a future when you won't have your clothes covered with spit-up.
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