Best Ways to Lose the Baby Weight

Gaining weight is essential during pregnancy, but once the baby arrives, most moms can’t wait to lose the extra weight. But losing weight after giving birth is different from losing weight at other times, especially if you are breastfeeding your baby.

You should plan to return to your pre-pregnancy weight by 6 months after delivery. Most women lose half of their baby weight by 6 weeks postpartum (after childbirth). The rest usually comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds.

If, on the other hand, you were overweight before your pregnancy or you put on more weight than your doctor advised, it could take much longer — up to a year — to get the weight off. But, any baby weight you don’t take off could stick with you for a long time. According to many experts, maintaining your baby weight for over a year may cause you to be overweight, or obese, for as long as 15 to 20 years later in life.

And although every new mom is eager to look like her old self again, one of the most important things to remember is to be patient with yourself. A more gradual approach is recommended, especially for those mothers who are nursing.

How much weight is OK to gain during pregnancy?

It takes lots of calories and good nutrition to support the growth and development of your baby. So it’s important that you eat a healthy diet. But, you also need to be careful not to gain too much or too little weight. More weight gain does not necessarily mean a bigger baby either (in case you’ve heard that myth). And, more weight on during pregnancy means taking more off later.

Most doctors base their recommendation of weight gain on the weight of the mom before pregnancy. Most women should gain between 25 and 35 pounds, and up to 45 for twins. Overweight women may be able to safely gain between 15 and 25 pounds. And, check with your doctor to determine if it is safe for you to gain less or more than the recommended range.

Don’t start dieting too soon

Starting a diet too soon after giving birth can delay your recovery and make you feel more tired. And, after the new baby arrives you’ll need all the energy you can get! Your favorite celebrity might have gone straight from the delivery room into her size 0 jeans, but she may not have done it in a way that was good for her body.

Give yourself until your six-week postpartum checkup before you start watching your calorie intake and actively trying to slim down. If you’re breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight.

Breastfeeding

If you’re breastfeeding, you’ll want to lose weight slowly. Breastfeeding makes your body burn calories. You need balanced meals at least 3-4 times a day for your stamina and energy. Good nutrition is imperative. Your diet affects the quality of the breast milk, whereas the quantity is based on how much you nurse.

Fish is a good choice because it’s packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna. Lots of milk and yogurt are also great, because they’re high in the calcium you need to keep your bones strong. And don’t forget the protein. Lean meat, chicken, and beans are low in fat and high in protein and fiber. They’re good for you, and they’ll keep you feeling full for longer.

Eat to Lose Weight

Clear the junk food out of your house and replace it with healthy snacks like dried fruit, nuts and granola – super foods that are convenient and tasty. Drink lots of water. And don’t deprive yourself of desert once in a while – just get the low-calorie version. You may not see changes right away, but healthy snacking will help you achieve sustainable weight loss.

These healthy eating tips will help you lose weight safely.

Don’t skip meals. With a new baby, many new moms forget to eat. If you don’t eat, you will have less energy — and it won’t help you lose weight.
Eat 5 – 6 small meals a day with healthy snacks in between (rather than three big meals).
Eat breakfast. Even if you don’t normally eat in the mornings, get into the habit. It will give you energy to start your day and help you keep from feeling tired later.
Slow down. When you take your time eating, you’ll notice that it’s easier to tell that you’re full. You’ll be less likely to overeat.
Choose low-fat milk and dairy products. Look for low-fat or fat-free dairy products. You don’t need to drink whole milk in order to make good breast milk.
When you reach for a snack, choose fruits and vegetables. Foods like apples, oranges, berries, bananas, carrots, and pepper strips are great snack choices. They are low in fat, but high in vitamins and fiber.
Drink 8 or 9 cups of liquids a day. Drinking water helps your body flush out fat as you are losing weight. Limit drinks like sodas, juices and other fluids with sugar and calories. They can add up and keep you from losing weight.
Choose broiled or baked rather than fried foods.
Limit sweets, sugar and fat.

Additional tips to lose the baby weight:

Breastfeed

Breastfeeding does burn about 300 calories per day; however, studies are mixed regarding how effective it is in losing your pre-baby weight. You will burn some stored body fat, but your body protects some fat for the purpose of breastfeeding. Many women don’t lose all the baby weight until they completely stop nursing.

What is sure is that breastfeeding is good for your baby, boosting immunity and providing a number of other important health benefits. And nursing exclusively lets you add about an extra 300 calories a day to your diet

Sleep well

It may seem impossible to catch some zz’s when your new baby, but lack of sleep could make it tougher to shed your baby weight. Studies show that at six months after giving birth, moms who got less than six hours of sleep per night had more difficulty losing weight than moms who slept more than six hours. Getting rest is important for good health, and to help focus on eating healthy and find time to be physically active. You may have heard friends, or relatives advise “sleep when the baby sleeps”. It’s a good idea to nap when you can, until the baby sleeps through the night.

Embrace exercise

There’s no magic pill to help you lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them off. And it’s important to exercise while trying to lose weight to ensure you’re losing fat instead of muscle.

When it comes to exercise, think slow and gradual to work yourself back to your pre-baby fitness level. Physical activity is a huge component of safe and healthy weight loss, and most moms can go back to exercising within weeks of a normal delivery. But, before you start any exercise program get your doctor’s approval, especially if you had a C-section.

Lift weights, get strong

Lugging around a baby all day is itself a workout, but you still need to add some strength training. Weight training will go a long way toward speeding up your metabolism. However, instead of going to the gym or investing in a set of dumbbells right away, you can incorporate your baby into your routine. Hold the baby to your chest and do lunges, say, or do lunges behind the stroller as you walk. Or lie on your back, holding the baby above your chest, and slowly press her up toward the ceiling several times.

Baby Curls

Lie on your back with your baby on your chest.
Bend your knees, bringing them in to your chest.
Rest your baby on your shins, holding her hands, and then lift them up so that your shins and your baby are parallel to the ground. Your thighs should be at a 90-degree angle to your torso.
Contract and engage your abs and lower your shins (and your baby) so that your feet are slightly off the ground. Hold for a moment, and then lift your shins up so that they (and the baby) are parallel to the ground again.
Repeat 10 to 15 times (your baby will like flying through the air while you tone up).

Fat blaster

There’s no way around it: Cardiovascular exercise is crucial to getting rid of belly weight. An easy fat-blasting exercise: a power walk, even with the stroller, keeping abs pulled in and spine straight. If you want to burn fat faster and increase metabolism (which enables you to burn more calories even while resting), increase the intensity of your walk for a few minutes at a time, or put your baby in a backpack to add extra weight to your walk.

Getting rid of the bloat

Good to:

Drink lots of water, to flush excess fluid out of your system and help move high-fiber foods along the intestinal tract.
Eat water-rich fruits and vegetables, like oranges, tomatoes, asparagus, and celery, which act as gentle, natural diuretics.
Eat potassium-rich foods, like bananas, spinach, and apricots, since this mineral counteracts sodium and helps rid the body of water.
Eat slowly; when you eat quickly, you gulp more air, which leads to gas and bloating.

Not so good to:

Drink lots of carbonated drinks, which cause gas and bloating.
Eat a lot of cruciferous vegetables (like broccoli) right before putting on a slim-fit dress, since this causes gas and bloating.
Eat foods high in salt, which causes water retention throughout the body and belly.
Chew gum, as it makes you swallow air and become – you guessed it – gassy and bloated.

Get support

When it comes to losing baby weight after pregnancy, you need all the support you can get. Get friends, family, or your partner to take walks with you. Instead of watching TV, take a walk tonight with your partner. Together, make a commitment to sticking to a diet. Share your experiences with friends, and family. There are also great support groups online, and smart phone weight loss apps that can also be fun.