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How to Lose Post-Baby Weight at Home Quickly

by
author image Nina Makofsky
Nina Makofsky has been a professional writer for more than 20 years. She specializes in art, pop culture, education, travel and theater. She currently serves as a Mexican correspondent for "Aishti Magazine," covering everything from folk art to urban trends. She holds a Bachelor of Arts in English from Mills College.
How to Lose Post-Baby Weight at Home Quickly
Young woman jogging with a stroller on the beach. Photo Credit Comstock/Stockbyte/Getty Images

You do not need to go to a gym to lose post-pregnancy belly fat. An at-home fitness program and healthy food plan can help you lose excess body fat at a rate of 4 pounds per month. However, if you are still nursing or have recently given birth, your doctor may have recommendations regarding your caloric intake and level of exercise that may result in a slower rate of weight loss. Reducing your calories and burning excess calories do not target stomach fat specifically, but these strategies gradually replace overall body fat with lean tissue.

Step 1

Stock your kitchen with healthy foods. Replace snack food, junk food, deep-fried food and sugary treats with fresh vegetables, fresh fruit, whole grains and nonfat dairy products. Having less fatty and sweet convenience foods around the house removes temptation.

Step 2

Eat small, healthy meals and snacks throughout the day. New mothers require energy and focus, so do not skip meals or cut out healthy food groups. Instead, consume single portions of high-fiber foods such as unsweetened whole grains, leafy greens, citrus fruit, berries, nuts, seeds, lentils, peas and beans. You get key nutrients, avoid caloric additives and feel full with less total calories. Create a 250-calorie deficit daily and you can lose 2 pounds per month.

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Step 3

Sip plain water throughout the day, especially after exercising and during meals. Drinking water softens your food as you chew it, which improves your digestion and reduces stomach bloat.

Step 4

Exercise. Engage in vigorous aerobic activities or workouts daily. Spend at least 60 minutes each day elevating your heart rate by walking briskly, dancing vigorously, biking, swimming, climbing stairs, doing dynamic yoga stretches, kickboxing, or jogging. Moving at a moderate pace burns more than 250 calories per hour. If you workout like this daily, you can lose an additional 2 pounds of body fat per month.

Step 5

Increase your challenge level as you get stronger. As your body becomes more efficient at doing cardiovascular activity, you require more intense challenges to maintain effective fat-burning. Shift to a more vigorous pace or add bursts of speed or effort by doing jumping jacks, deep squats, burpees, pushups or sprints to your workout.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media