Losing weight after giving birth can be stressful and frustrating. How quickly you can begin losing weight will depend on many things such as your health, whether or not you are breastfeeding and how your delivery went. The quickest and healthiest way to lose weight is through a healthy balance of diet and exercise, coupled with healthy lifestyle choices.
Foods
Having a healthy diet after pregnancy is important, especially if you are breastfeeding your baby. Eat foods high in fiber, such as fruits, vegetables and whole grains. Choose low-fat dairy products such as skim milk, low fat cheese and yogurt. Eat lean cuts of beef and pork, skinless poultry, most fish and beans for sources of iron, zinc and vitamin B. Keep healthy snacks like apple slices or carrot sticks at hand for cravings. Eat smaller, more frequent meals. Aim for at least 6 ounces of grains and starches, 1 ½ cups of fruit, 2 cups of vegetables, 3 or more servings of dairy, 4 teaspoons of vegetable fat and 4-to-6 ounces of protein.
Exercise
Begin exercising again as soon as you feel ready after delivery. The traditional six weeks of waiting may not necessarily apply to you if you had an uncomplicated vaginal delivery. Ask your doctor when you can start exercising. Start with light aerobic exercise like walking or swimming. Avoid jerky and bouncy movements in your exercise. Take your baby for a walk or jog in the stroller. Exercise in short sessions, slowly increasing as your stamina improves. Focus on your abdominal area with crunches and other abdominal exercises.
Sleep
CBS states that a recent study showed that new moms who slept five hours or less a night were more likely to hold onto extra pregnancy weight than women who slept seven hours. The body will release stress hormones when you are tired, which can cause weight gain. Being tired makes you more vulnerable to giving into snack temptations and making unhealthy food choices as well as contributing to the lack of energy to exercise. Take naps when the baby naps.
Expectations
Don't expect the weight to drop right off after having the baby. Your body needs time to heal and adjust to the change. Mayo Clinic states that most women lose 10 pounds (4.5 kilograms) during childbirth. This includes the weight of the baby, placenta and amniotic fluid. Expect to lose up to one pound (0.5 kilograms) per week through diet and exercise. It could take six months or more to get back down to your original weight.
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