After having a baby, it's hard to find time for yourself to lose those extra pounds you gained during pregnancy. Feeling sleep-deprived and a lack of energy can keep you from getting out and burning extra calories for weight loss. Avoid the desire for losing your extra pounds in a short period of time and focus on eating a healthy diet and exercise routine. The pounds will easily melt away before your child is walking.
Diet
Your body needs healthy foods to function properly and give you the extra energy you need to take care of your infant. Avoid foods high in saturated fat and processed foods. These foods will not only prevent you from losing your baby weight but will also make you sluggish. Your diet should be made up of fruits, vegetables, whole grains and lean protein. Fiber-rich foods, such as apples, strawberries, broccoli, beans, bran, nuts and brown rice, will flush out excess fat from your system and keep your digestive tract functioning properly. Vegetables are a good source of vitamins and are a great snack option. Eat lean protein to maintain your muscle mass and burn fat. Lean protein includes low-fat dairy products, egg whites and fish. Omega-3 fatty acids will speed up your metabolism to help burn calories. Almonds, avocado, olive oil and fish are good sources of omega-3s.
Exercise
Ask your doctor when it is okay for you to start walking. Walk with your baby in the stroller for 30 minutes, two times per day. Grab some light hand weights, approximately 2 to 4 pounds, and lift weights when you have free time around the house. Building muscle will increase your resting metabolic rate, thus helping you burn more calories each day. It will also help to get your arms back into shape. When your doctor gives you the go-ahead to start exercising, you should add cardio to your daily routine at least five days per week. It may take some time to get back into the shape you were in before pregnancy, so start off slow. Start with 30 minutes of cardio five days a week and work up to an hour of cardio. This can include doing exercise videos at your house while your baby is napping; or you can jog, bicycle or do any other activity you enjoy.
Lower Body Workouts
Not only is it important to lose the extra weight you gained during pregnancy, you should also tone your muscles. Lunges and squats are great exercises to burn calories and get your legs and buttocks back into shape. After your cardio routine, try doing lunges or squats three days per week. It is also important to tone your stomach after having a baby. Make sure you tone your upper, lower and oblique abdominal muscles. Your muscles may be weak in the beginning but will strengthen over time. Start with the standard crunch, reverse crunch and bicycle. As your muscles get stronger, you will be able to increase the number of repetitions you can do.
Considerations
Make sure you discuss exercising with your doctor before beginning any exercise routine. Set realistic goals so you don't become disappointed in your results. The weight will come off by exercising and eating healthy. It's important to lose the weight in a healthy manner for both you and your child.
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