Having a baby is a life-changing experience — and also a body-changing experience. Part of the process of settling into motherhood is regaining your pre-pregnancy body and feeling fit and healthy. However, the demands of caring for an infant can make losing weight after pregnancy a real challenge. The key is to not rush yourself or succumb to fad diets. Speak to your doctor about getting rid of baby fat in a healthful way, and get her approval before beginning any new exercise regimen.
Balanced Diet
The book “Pregnancy for Dummies” recommends sticking to a balanced diet after giving birth. The stress of having a new baby, coupled with the physical strain of childbirth, means you need to eat healthfully for energy and nutrition. It suggests a low-fat diet, with plenty of protein, fruits and vegetables as ideal for promoting weight loss while protecting your health and that of your baby. Drink plenty of fluids, too, to prevent water retention.
Breastfeeding
Breastfeeding is beneficial for your baby’s health and can also help you shed fat. The authors of “Counseling the Nursing Mother” cite studies showing that women who breastfed lost more weight in the first months after birth than women who didn’t breastfeed, because lactation requires extra energy from your body. You can accelerate weight loss by following a moderate calorie-controlled diet and by getting regular cardiovascular exercise. However, during breastfeeding you should avoid liquid diets, any kind of diet medications and should eat at least 1,800 calories per day.
Exercise
If you want to get rid of baby fat fast, start walking. Knute Keeling, author of “Family Fun and Fitness,” calls walking the best fitness activity before, during and after pregnancy. You can start taking your baby out for walks as soon as you feel strong enough; for an even better workout, tote your infant in a sling or similar carrier, which acts as a mild form of resistance training. You can rebuild lean muscle and boost metabolism by adding weights or resistance band exercises to your routine two or three times a week.
Sleep
A study of more than 900 women, reported in the “American Journal of Epidemiology” in 2008, concluded that lack of sleep makes it harder to shed baby weight. Insufficient sleep is linked to obesity — and if you are having sleepless nights with your baby it will be harder for you to lose weight. There is no guarantee your baby will cooperate and let you sleep through the night, but you can make up for lost sleep by napping when the baby does, or by arranging for intermittent childcare that will allow you to catch up on rest. The additional benefit of being well-rested is you will have more energy for exercise.
References
- “Pregnancy for Dummies”; Sarah Jarvis, et al.; 2005
- “Counseling the Nursing Mother”; Judith Lauwers, Anna Swisher; 2010
- “Family Fun and Fitness: Getting Healthy and Staying Healthy – Together”; Knute Keeling; 2009
- “American Journal of Epidemiology”; Association of Fewer Hours of Sleep at 6 Months Postpartum with Substantial Weight Retention at 1 Year Postpartum; Erica P. Gunderson, et al.; Jan. 15, 2008
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