Most moms are more than ready to get back to their pre-pregnancy size in the days and weeks after giving birth, but between taking care of a newborn, trying to recover from birth, dealing with body changes and breastfeeding, exercise and diet are no longer as simple as they were before pregnancy. As a new mom, you need to take special care when losing weight to protect your body and baby.
Time Frame
While you may be eager to begin a weight-loss regimen as soon as you come home from the hospital, your body needs time to rest and recover from giving birth and, if you're breastfeeding, adequate calories to establish a healthy milk supply. Don't begin cutting calories until after your six-week postpartum checkup, recommends the BabyCenter website, and follow your doctor's advice about when it's safe to begin exercising. Women who've had C-sections or who weren't active during pregnancy should wait longer to begin exercise than women who had normal vaginal deliveries and exercised regularly while pregnant.
Exercise
When your doctor gives you the OK to begin exercising, start slowly and listen to your body; don't expect to be able to work out as long or as hard as you did before pregnancy. Walking is an excellent postpartum exercise; add distance and speed gradually as your body tells you you're ready. From there, transition to fitness classes, weight lifting, hiking or whichever form of exercise you enjoy to increase your calorie burn and help you lose weight.
Food
Focus on low-calorie, nutrient-dense foods to give you energy and keep you satisfied between meals so you're not reaching for the nearest snack. Eat plenty of fiber-rich foods like fruit, vegetables, whole grains and legumes, and add a lean protein source like low-fat dairy, poultry and fish to every meal. A little bit of fat in your diet can help you feel full, but swap saturated and trans fats for unsaturated fat sources like olive oil, avocados, nuts and salmon. You may find that eating five or six small meals with snacks in between keeps your energy levels up and prevents you from feeling ravenous, which can lead to overeating.
Calories
Whether you're breastfeeding or formula-feeding, it's important that you not cut calories too drastically in an effort to lose weight. Women need a bare minimum of 1,200 calories daily, with most needing more than that; breastfeeding moms need at least 1,800 calories, and most require closer to 2,000 to 2,700, according to BabyCenter. When reducing your calorie intake, cut back slowly and respond to your body's cues to make sure you're providing the nourishment it needs.
Considerations
Breastfeeding moms need to take special care to eat properly after birth. Wait until your baby is at least 2 months old before you try to lose weight in order to give your body time to regulate a supply of breast milk. Whether you're losing weight by cutting calories, exercising or both, take it slow; dropping weight too rapidly can decrease your milk supply and even cause your body to release environmental toxins that were stored in body fat into your breast milk, says BabyCenter.
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