Weight gain during pregnancy is natural, recommended and essential for the delivery of a healthy baby. Although postpartum weight loss may be challenging, it is not impossible. Weight loss begins immediately with the delivery of a 7 to 8 lb. baby and by the end of the first month, you could lose about 18 to 20 lbs., notes the American Council on Exercise. Women who were within their recommended weight range before pregnancy will likely reach their pre-pregnancy weight about six months after delivery with proper diet and exercise, according to The Labor of Love, a website that provides information on pregnancy and parenting.Your weight loss goal should be more about a lifestyle change rather than quick diets aimed at getting you at your pre-pregnancy weight in an unrealistic time.
Develop a Healthy Lifestyle
Ask your doctor when you can start exercising. According to guidelines established by the American College of Obstetricians and Gynecologists, most women can begin exercising about six weeks after delivery or sooner if it is acceptable with your doctor. La Leche League International states that breast-feeding women should wait two months after delivery before exercising. Taking care of a baby requires energy. Fruits, vegetables and lean sources of protein gives you the fuel you need to take care of yourself and your new baby. Starving yourself, eating the wrong foods or going on crash diets may leave you feeling even more tired and even depressed and will slow down your weight loss.
Time Management
Aim to lose about 1 to 2 lbs. a week. Create a schedule that allows you to adequately take care of the baby as well as time for you to rest, sleep and exercise. Start with about 30 minutes of exercise a day most days. Buy a journal or planner to help you keep track of your schedule as well as to note your progress. Ask family and friends for help with routine tasks like washing the car or walking the dog. This will allow you to devote more time to taking care of yourself.
Attitude
Your main focus should be on the health of you and your baby. Take time to enjoy your baby and new life as opposed to overemphasizing losing weight too quickly. Having a baby is hard work, so be patient with yourself. Be realistic in your weight loss goals and don't set unrealistic expectations. Give yourself time to adjust to your new baby and be flexible as you learn new habits.
Avoiding the Pitfalls
Taking care of a baby is demanding. Avoid the temptation to eat fast food or high-calorie snacks, which will slow down your weight loss goals. Divide nighttime feedings with your partner so that you are able to get enough sleep. New moms tend to neglect their own mental and physical health. Don't feel guilty for setting aside personal time to relax and recuperate. Setting priorities will not only help you lose pregnancy weight within a reasonable amount of time but will also ensure that you are able to keep the weight off long term.
