If this is your first baby, you might be surprised by how pregnant you still look after you give birth. For many moms, it can be weeks or even months before you stop looking pregnant. This is partly because of the weight you gain during pregnancy, but it's also because of the changes that happen in your abdominal muscles as your belly expands during pregnancy. To lose your pregnant belly completely, address both weight loss and abdominal strengthening.
Lose the Extra Weight
Step 1
Talk to your doctor about when it's appropriate for you to start losing weight. Generally, you should wait until your baby is at least 6 weeks old before you start counting calories so your body has time to recover from labor and birth. If you are breast-feeding, wait until your milk supply is well established and your baby is gaining well, which usually takes at least 8 weeks.
Step 2
Breast-feed if possible. Breast-feeding uses approximately 300 to 500 calories a day, according to lactation consultant Kelly Bonyata, so it can help you lose weight faster. There is some anecdotal evidence that breast-feeding can make it harder for you to lose the last 5 to 10 pounds of baby weight, but it does speed weight loss immediately postpartum.
Step 3
Lose weight slowly. Just like before you're pregnant, it's healthier and easier to keep weight off if you lose it slowly. Generally, plan on it taking about nine months to get back to your prepregnancy weight — the same amount of time it took you to gain it. You should lose no more than 1 1/2 pounds per week.
Step 4
Reduce the calories you're eating. Choose healthy, low-calorie foods and eat a varied, balanced diet. Don't lower your calories too much; most women need at least 1,200 calories per day. If you're breastfeeding, then 1,800 is the minimum. Avoid hunger and fatigue; you need energy to take care of your baby.
Step 5
Do cardiovascular exercises to burn calories. Rather than scheduling a lot of time to exercise in your busy day, work on fitting exercise into your daily routine with your baby. For example, put your baby in a stroller or a comfortable baby carrier and go for a brisk walk together.
Tone Your Belly
Step 1
Consider using a belly wrap. Although the benefits of belly wrapping has not been scientifically studied, some doctors recommend it to help improve your posture and support your back and abdomen in the immediate postpartum period. Proper posture helps you engage your transverse abdominal muscle, which is the most important muscle for losing your round baby belly. Do not use a wrap without your doctor's permission, especially if you had a cesarean section, since the pressure of the wrap can slow your wound from healing.
Step 2
Wait until your doctor says it's OK to start exercising your abdomen. For most women, six to eight weeks postpartum is the right time to start strengthening your belly muscles.
References
- Parenting; How to Lose Baby Weight; Rachel Rabkin Pechman
- BabyCenter; Diet for Healthy Post-Baby Weight Loss; March 2010
- Kellymom; Do Breastfeeding Moms Need Extra Calories or Fluids?; Kelly Bonyata; November 2006
- BabyCenter; Your Post-Baby Belly; Catharine Ann Rauch
- Maternity; Belly Wraps for Postpartum Tummies; August 2009
- PregnancyInfo: How to Get a Flat Tummy
