Losing weight or inches requires burning more calories than you consume. MayoClinic.com recommends new mothers set a safe and practical goal of losing 1 pound per week through a combination of dietary changes and exercise. Being tired, overtaxed or too busy with the responsibilities of new motherhood can make following a weight-loss plan challenging. In addition, if you had difficulties during childbirth or had a cesarean delivery, you might need to wait longer before implementing a daily exercise program. Speak with your doctor about ways to safely lose weight post-pregnancy.
Step 1
Relax with breathing exercises, meditation or guided visualization. Inhale and exhale deeply during relaxation, engaging your core muscles. This process keeps you focused and relieves stress so that you feel less impulse to eat for emotional reasons. Breathing exercises also energize you and gently strengthen core muscles.
Step 2
Exercise vigorously for one hour per day. Doctors no longer require women to wait six weeks after giving birth to implement exercise, but do not overtax your body. Begin with moderate workouts such as walking briskly or aqua aerobics and gradually build your intensity. If you burn 250 calories per day working out, you lose 2 pounds per month.
Step 3
Strengthen your major muscle groups with resistance exercises. Do pushups or power yoga stretches to simultaneously burn fat and add tissue to your upper, lower and core muscle groups. Target your abdominal muscles by doing Pilates exercises. As you add lean body tissue and lose fat, you raise your basal metabolism so that you burn more body fat even while resting.
Step 4
Eat unprocessed, healthy foods such as fresh fruit, vegetables, unsweetened whole grains, low-fat dairy products and lean protein from plant or animal sources. If you eat meat, choose lighter options such as skinless poultry, fish and lean cuts of beef.
Step 5
Remove sugary, fried and packaged foods and beverages from your house. They add calories without providing nutritive value. Drink plain water and snack on fresh, whole foods. If you cut 250 calories from your daily consumption, you lose an additional 2 pounds per month, for a total of 2 pounds in one month.
Tips and Warnings
- Exercise with your baby by joining a baby yoga class or new mothers' boot camp.
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