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How to Lose Weight Postpartum

Jun 10, 2011 | By Sandra Ketcham
How to Lose Weight Postpartum
Photo Credit Stockbroker/Valueline/Getty Images

Many women, especially first-time mothers, expect to return to their pre-pregnancy weight immediately or soon after delivery. Unfortunately, only about 12 pounds of pregnancy weight is directly related to the weight of the baby and amniotic fluid. The lingering pounds can lead to low self-esteem, decreased energy and increased stress. Drastic diets are not the answer, however. To lose weight postpartum and successfully keep it off you must make gradual dietary and lifestyle changes and set realistic goals for yourself.

Step 1

Breast-feed your baby for a minimum of three months. In addition to providing your baby with optimum nutrition, breast-feeding burns 500 to 600 calories per day, according to La Leche League International. In fact, a report published in the December 2008 issue of the "American Journal of Clinical Nutrition" concluded that breast-feeding women experience significantly less postpartum weight retention than non-nursing mothers.

Step 2

Wait at least two months after giving birth before you begin actively reducing your caloric intake to lose weight. Beginning a diet too early can slow healing after childbirth and negatively affect your milk supply, according to BabyCenter.

Step 3

Eat a balanced diet that includes plenty of fruits, vegetables and whole grains. Limit the amount of sugary snacks and beverages you consume, as high-calorie foods will interfere with weight loss and they may take the place of more nutritional foods in your daily diet. MayoClinic.com also recommends including fish, skinless poultry, lean meats and low-fat dairy in your diet.

Step 4

Increase your intake of foods high in soluble fiber, such as oats, beans and citrus fruits, to help you feel full for longer periods and to prevent overeating. Soluble fiber also impairs sugar absorption, thereby helping to regulate blood-sugar levels and prevent food cravings and energy dips.

Step 5

Snack on healthy foods when you become hungry instead of forcing yourself to wait until mealtime. Waiting will make it more difficult to limit your portion sizes and will leave you feeling weak and tired during the day.

Step 6

Drink water instead of high-calorie fruit juice and soda to reduce your caloric intake and help you lose weight postpartum. Drinking a glass of water at snack time and before mealtime will minimize your risk of overeating.

Step 7

Begin exercising as soon as you obtain permission from your doctor. In cases of uncomplicated vaginal delivery, this may be as soon as three or four days after giving birth. MayoClinic.com suggests starting gradually with activities such as walking or swimming, and then building up to more intensive exercise.

Tips and Warnings

  • Increasing the amount of activity in your daily routine does not require a structured exercise program. Parking your car at the far end of parking lots, using the stairs instead of elevators and making an effort to spend a few minutes each day actively playing with your children are simple activities that will help you lose weight postpartum.
  • Avoid setting unrealistic weight loss goals for your postpartum period. In many cases, it takes up to six months to return to pre-pregnancy weight. Attempting to lose weight more quickly than this can increase your stress level and leave you tired and cranky. It may also interfere with nursing. Losing weight too rapidly while breast-feeding can be dangerous; BabyCenter explains that rapid weight loss causes your body to release stored toxins into your bloodstream that may pose a threat to your nursing baby's health.

References

Article reviewed by Stacy Simon Last updated on: Jun 10, 2011

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