For many women, delivering a baby means overcoming the normal weight gain during their pregnancy as fast as possible. Once you have your baby and your doctor gives you the approval to begin losing pregnancy weight, you can quickly lose it with the right determination. Weight loss after a pregnancy can be achieved through maintaining a healthy daily diet and participating in the right amount of exercise.
Step 1
Increase the amount of nutritional foods you eat each day to promote weight loss. Ace Fitness recommends eating fruits, whole-grain breads and vegetables each day. These foods contain vitamins, minerals and nutrients without added fat, sugar and calories.
Step 2
Engage in breast-feeding as recommended by your physician. If you are able to breast-feed, you can lose an additional 500 calories per day, according to Ace Fitness. This would help you to lose an additional pound per week; 3,500 calories lost equals one pound of weight loss.
Step 3
Eat only when you are hungry, and eat the right-sized meals. By eating only when you feel hungry, you avoid overeating. Read the label on every item you eat to determine what an appropriate-sized portion is. This will also help to keep your daily calorie intake in check and help to promote postpartum weight loss.
Step 4
Perform cardiovascular exercises every day to burn calories and fat. Start out with just a few minutes each day, as few as 10 to 15 minutes, and gradually work toward cardiovascular sessions of 30 to 60 minutes. Examples of cardiovascular exercise include running, aerobic classes, elliptical training, tennis and swimming.
Step 5
Perform strength training two to four days a week. Strength training improves muscle tone and helps your body burn excess calories and fat faster. Strength train each muscle group (legs, arms, chest, abdominals, back and shoulders) for at least 20 to 30 minutes. See Resources for some specific exercises.
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