Post-pregnancy is no time for crash diets or killer workouts. Instead, be patient with your body and employ a gradual approach to losing fat around your waist. You cannot target your waistline with abdominal exercises and lose fat, but you can combine changes in your diet and activity level to create a 500-calorie deficit every day, enough to lose 1 lb. per week. If you experienced complications during pregnancy and labor or had a Cesarean-section delivery, consult your doctor before implementing a weight-loss program.
Step 1
Add activity to your daily life. Wake up with sun salutations or gentle yoga stretches. Put your baby in the stroller and enjoy a brisk walk at the park. Squat as you work in the garden, dance with your baby in your arms, do errands on foot, and pace or stretch while talking on the telephone or watching TV.
Step 2
Engage in aerobic exercise that moves your major muscle groups. Power yoga, brisk walking, calisthenics, climbing hills, jogging and swimming burn enough calories for you to lose 1/2 to 1 lb. per week. You will not target belly fat, but you will lose excess fat wherever you store it, including your waistline.
Step 3
Lift light hand weights or do resistance exercises like pushups, squats and pullups. As you add muscle density and lose excess body fat, you raise your resting metabolism so you burn more calories around the clock. Tone your core muscles with Pilates moves or situps.
Step 4
Switch from fatty and sweet foods to whole foods high in insoluble and soluble fiber. Kale, spinach, grapefruit, apples, legumes and unsweetened whole grains provide essential vitamins for new mothers and support weight-loss goals by filling you up with fewer calories. Cutting 250 calories from your daily total results in your losing 1/2 lb. per week.
Step 5
Eat several small meals throughout the day. New mothers are busy and often tired, which can result in impulse eating. Keep your blood-sugar levels balanced and your energy high by snacking on fresh vegetables, fresh fruit, nonfat dairy products and whole grains.
Tips and Warnings
- Drink plain water or homemade juice to stay hydrated.
