Childbirth is a joyful experience, but many women are frustrated with post-pregnancy weight. The pressure of taking care of a new baby and not getting enough sleep makes shedding pounds even harder. The best way to lose weight after giving birth is to focus on a sensible diet and exercise routine and to avoid fad diets altogether.
Talk to an Ob-Gyn
The first step to losing weight after giving birth is talking to your ob-gyn to get clearance. Many women can resume a diet and exercise routine between two to six weeks after delivery. Women who have vaginal births usually begin exercising before women who have had c-sections because the surgical procedure requires more time to heal. Your doctor can recommend a healthy diet and weight loss plan for you.
Consume a Balanced Diet
To lose weight after giving birth, women should consume a balanced diet based on the Food Pyramid. The average diet is 1,500 calories per day, consisting of foods from proteins, carbohydrates and fats. Breastfeeding women need to consume more; FamilyEducation.com says lactating women need about 500 more calories daily, including fiber-rich fruits, vegetables and whole grains and low-fat dairy. Don't skip meals, especially breakfast. Eat six meals a day broken down into breakfast, lunch and dinner and two small snacks.
Do Moderate Exercises
Moderate exercises, such as walking and biking, will help you lose weight after giving birth. Women who exercised before and during pregnancy can resume their routine, unless their doctor does not clear them for intermediate or advanced workouts. Other exercises include low-impact aerobics, water aerobics, Pilates, resistance-bands exercises, light weight training and elliptical training.
Many fitness facilities offer exercise classes for women who've given birth, some that include the baby in the routine. Do aerobics at least five days a week, for 30 to 60 minutes, and strength training two or three times a week. Nursing mothers should invest in a supportive sports bra.
Find Support
Support is important for any weight loss endeavor. If you are trying to lose weight after giving birth, get the support of friends and family. Have a spouse or family member watch the baby while you exercise. Or you and other friends who've had babies can form a new mom exercise group. Many diet programs, like Weight Watchers, have specific weight loss regimens for new moms and lactating women.
Tags: after giving, giving birth, weight after, after giving birth, lose weight after