Undertaking a weight-loss program with a toddler in tow won’t always be simple, but it is doable — even with the fairly limited amount of time you still call your own. Start by setting your weight-loss goals, marking some target dates on your calendar. Be realistic: What you want is solid, steady weight loss that will stay “lost” while leaving you with a healthier lifestyle. Experts say 1 lb. per week is a reasonable expectation for healthy weight loss. To achieve that, you’ll probably need to make dietary changes and slowly increase your exercise.
Step 1
Review your eating habits. Make sure you’re eating wholesome food in the quantities you need, now that you’re no longer eating for two. Plan meals based on lean protein, whole grains and fresh vegetables and fruits. Eat smaller portions or more frequent but smaller meals — but eat only when you’re hungry. Call a friend if you’re lonely; take your toddler for a walk if you’re both stressed.
Step 2
Get moving — with your baby — and do it for at least 30 minutes every day. Walking is excellent exercise for losing weight and toning muscles. So is running, when you’re ready to step it up; toddlers and babies at least 1 year old are safe in jogging strollers. Getting out in the world is good for both of you. You can set your own schedule and, beyond the stroller and decent shoes, you don’t need any special equipment.
Step 3
Team up with other parents. Plan special hiking excursions to parks and other outdoor areas, if you feel comfortable toting your toddler on the trail in a baby backpack. Pick inspiring spots as starting points for your child's nature education. Pack everything you’ll need — layered clothing, diapers, sunscreen, water, snacks — and make sure your toddler is comfortable traveling in the carrier before embarking on a longer hike.
Step 4
Steal some “mommy time.” If the family budget allows, find a gym with a good on-site childcare program. Working on fitness improvement will seem like a luxury when you can focus fully and don’t have to worry about what your toddler is up to. The same goes for yoga and Pilates classes, to increase both strength and flexibility. If gym membership is out, sign up for classes at a local community center and trade babysitting with a friend.
Step 5
Dance, dance, dance. Devise your own mommy-and-me classes by popping in home dance or fitness workout DVDs — even your favorite dance music, but not too loud — whenever the mood strikes. Your toddler will enjoy being included in the grown-up action — and might even tire himself in the process.
Tips and Warnings
- As tempting as it may be to clean up what’s left on your toddler’s plate, don’t. Give it to the dog instead, or compost it. Get a pedometer to track the distance you cover week to week while walking or running. Try to increase the ground covered or the speed traveled by 5 percent each week. Sneak as much extra exercise into your day as possible by doing errands on foot, with your toddler in stroller, or parking far away at the mall and taking stairs instead of elevators. Get plenty of sleep. Feeling rested and energized will make it easier to stick to your eating and exercise commitments.
Things You'll Need
- Stroller or jogging stroller
- Walking or running shoes
- Baby backpack
- Pedometer
- Gym membership or exercise classes
- Exercise DVDs and dance music
References
- What to Expect: Exercising with Baby on Board: Eight Fun Ways
- MayoClinic.com; Weight Loss After Pregnancy: Reclaiming Your Body; June 19, 2010
- What to Expect: Fitness After Pregnancy — Walk to Lose Weight
- MayoClinic.com; Weight Loss After Pregnancy: Tips From a Specialist; Mary M. Murry, R.N., C.N.M.; July 22, 2011
- What to Expect: Four Tips for Losing Baby Weight After Pregnancy
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