How To Lose 20 Pounds Of Post-pregnancy Weight

After pregnancy, you might be anxious to lose extra pounds. Most women lose over 10 lbs. during childbirth, reports MayoClinic.com. But there’s often more to lose. There isn’t a special weight-loss secret for losing weight after pregnancy. Setting realistic weight-loss goals, increasing physical activity and eating a low-calorie diet help accomplish you meet your fat loss goals. Check with your doctor before starting a new exercise regimen or cutting calories.

Step 1

Create a calorie deficit. A safe weight-loss goal is about 1 to 2 lbs. a week. Losing 1 lb. of body fat weekly requires you to shed 500 calories daily. Losing 20 lbs. at this pace takes about five months. Shed 1,000 calories daily to lose 2 lbs. of body fat weekly. At this pace, you’ll lose 20 lbs. of body fat in about 10 weeks.

Step 2

Do strength training at least twice weekly. Each session should last about 20 to 30 minutes. You can use resistance tubing, hand weights or your own body weight to tone muscles. Focus on strengthening your major muscle groups, like your core, legs, arms and glutes. Toning your muscles will help create burn calories – even after your workout has ended.

Step 3

Plan at least 30 minutes of cardio activity weekly. If you haven’t worked out in a while, start with a moderate activity, like walking. As you get stronger, burn fat quicker by selecting vigorous activity, like jogging, jumping rope or climbing stairs.

Step 4

Reduce calorie intake to shed fat. Discuss a healthy calorie range with your doctor, especially if you’re nursing. Focus on eating low-calorie foods that are high in fiber. Fruits and vegetables are good options, as are whole-grain foods, like brown rice and oatmeal. Also eat lean protein, like beans, lentils and skinless chicken. And eat low-fat dairy, such as cottage cheese and low-fat cheese.

Tips and Warnings

If you’re struggling to find time to work out, take your baby with you. Take a brisk walk with your baby in the stroller. Or meet up with other moms for a walk and play date.
Talk with your doctor about exercising after pregnancy. Previously, women waited at least six weeks to exercise after giving birth. However, if you didn’t have a complicated birth or C-section, you might be able to start working out sooner, according to MayoClinic.com.