Once you've had a baby, your body will never be the same as it was pre-pregnancy. It can take up to a year for your body to recover fully and for you to get back to your previous weight. Be patient during this time and take care of yourself. Don't compare yourself to other moms -- every woman is different. Focus on getting in shape at your own pace. Staying active, watching what you eat and even breastfeeding can help you drop pregnancy weight.
Immediately
Most women drop about 12 lbs. once the baby is born. You may lose another 4 to 6 lbs. in the first week after giving birth due to losing water weight that your body has been storing for the pregnancy. Drink lots of water to help flush it all out. You can also breastfeed immediately. Breastfeeding requires new mothers to consume an additional 500 calories per day; however, breastfeeding burns up to 800 calories per day. Eat healthfully -- but don't deprive your body -- and breastfeed to help your body get back to being fit.
The First Six Weeks
As soon as you feel up to it, you can start the journey back to your fit body with gentle movements, like pelvic floor exercises. Focus on your transversus abdominus, the muscle that stretches the most during pregnancy and needs special care to flatten again. Lie on your back and breathe in. As you exhale, make your pelvic floor muscles taut by pretending you're trying to keep yourself from urinating and passing gas simultaneously. Hold it for 10 seconds, then release slowly. Wait five seconds, then do it again. You can also take walks during the first six weeks, but stop if your vaginal blood becomes heavier or darker -- this is a sign that your body is not ready.
After the Six-Weeks Checkup
Once your postnatal checkup is past, you can start exercising at a moderate level of intensity and should be able to complete 20 to 30 minutes of activity per day. Exercise physiologist Reese Jeffreys recommends walking around the block to start, even while pushing your stroller. If you can't do a full half hour at once, break it up into 10-minute sessions three times a day. If you feel ready to hit the weight room again, use your baby to get a workout -- hold her above your chest and lift her straight up to help tone your arms.
12 Weeks and Beyond
Your body will tell you when it's ready for more strenuous exercise and you can increase the frequency and intensity as often as you feel is safe. Once your body has recovered from pregnancy, it's time to start closely watching your fat and calorie intake. Eat five or six small meals per day to keep your blood sugar stable and skip sodas, chips and fad diets. Stick to whole grains, lean protein, fresh fruits and vegetables and low-fat or fat-free dairy. With a healthy diet and a sensible exercise routine, you'll be back to your pre-pregnancy body before you know it.
