After you give birth, you may be eager to drop the extra weight that you gained over the course of your pregnancy. Doctors typically recommend a weight gain of 25 to 35 lb. during pregnancy. Although some of that weight will be lost during childbirth, you will need to diet and exercise to successfully lose and keep off the rest of the weight. Your doctor is likely to recommend that you wait six to eight weeks after labor before trying to drop the pounds.
Step 1
Reduce your daily caloric intake by 500 calories. Eating 500 fewer calories than normal each day can help you drop about 1 to 2 lb. weekly. Write down everything that you eat and the amount of calories in the food items in a journal to adjust your diet.
Step 2
Eat foods high in fiber. According to the Mayo Clinic, eating a high-fiber diet can keep your diet nutritionally sound while allowing you to stay full longer. Foods high in fiber include apples, whole-grain cereals, wheat bread, broccoli, kale, peas, beans, berries and artichokes.
Step 3
Cut out calories that may be hiding in your beverages. Coffee drinks, sodas and fruit juices can pack in a lot of extra calories when you are trying to lose weight. Drink mostly water or low-calorie drinks, such as unsweetened iced tea and seltzer.
Step 4
Work out for 30 minutes or more daily. As a new mother, you are likely to be busy, but exercising will help you burn calories to drop the weight left over from pregnancy. Take a brisk walk while your baby is held in a carrier, or go for a run with the baby in the stroller. Short intervals of aerobics can be done as well if you don't have a full 30 minutes to spare.
Tips and Warnings
- Breastfeeding your baby can help you burn more calories and lose weight. Eat a nutritionally sound diet if you do decide to breastfeed.
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