Lose Baby Weight – Here is How to Lose Weight after Pregnancy


It’s every woman’s dream to lose the extra pregnancy pounds the moment baby finally arrives. But, in reality no one gets back to her pre-baby body that quickly, celebrities included!

There are several factors that contribute to your pregnancy weight gain – the size of your newborn (normally between 5 and 10 pounds), your amniotic fluid and placenta, your breast tissue, blood supply, fat stores and enlarged uterus. The maximum weight you can lose during delivery is up to 12 pounds and these include the size of the baby along with the amniotic fluid and placenta, also delivered at birth.

Knowing this it’s only normal to expect that giving birth won’t reduce your baby belly a lot, at least not for the first six weeks, which is until your uterus shrinks back to its pre-pregnancy size.

Lose Baby Weight - Here is How to Lose Weight after Pregnancy

But losing baby weight is different from losing weight at other times, especially if you are breastfeeding your baby.


STEP 1 – Be Realistic

Making realistic goals about your post-baby body is a healthy approach toward losing baby weight. You should also take your starting weight into consideration. If you started out at a normal weight and gained the 25-35 pounds that are normally recommended, it shouldn’t take you more than two months to get back to your pre-pregnancy weight providing you stick to a healthy diet plan and workout routine.

But, if you were overweight before your pregnancy or you gained more weight than your doctor advised, it could take much longer, sometimes up to a year, to lose baby weight. Have in mind that any baby weight you don’t take off could stick with you for a long time.

Also be prepared that you may not regain the same weight or shape you had before pregnancy due to the fact that pregnancy causes lasting changes in the body – a softer belly, wider hips, and a larger waistline.

STEP 2 – Take Your Time

Be aware that giving birth is something your body needs time to recover from. Thus, losing baby weight too soon after childbirth is not recommended as you may need more time to recover. Don’t start slimming at least until your regular 6-week checkup or at least 2 months if you are breastfeeding.

STEP 3 – Breastfeeding

Breastfeeding is actually beneficial for losing baby weight as it stimulates your body into burning calories. The only thing is to be patient as soon you’ll get surprised at how much weight you lose naturally while breastfeeding. However, if you are breastfeeding, strict dietary regimes may affect both the quality and quantity of the milk you produce. In case you’re set to lose baby weight, losing about a pound and a half a week is highly recommended as it won’t affect your milk supply or your health.

Also, be prepared that as soon as you stop or reduce breastfeeding and start supplementing your baby’s diet with solid food, your calorie needs will plummet. Then, you should pay particular attention to your diet plan and workout routine as you could easily gain weight before you know it.

STEP 4 – A Healthy Diet Plan

Stick to a healthy diet plan if you want to lose baby weight safely.

• Don’t forget to eat! This is something that often happens to new moms. Eating less gives you less energy and it’s counterproductive for weight loss. Ideally, you should have 5 or 6 small meals during the day combined with healthy snacks in between (rather than 3 larger meals).

• Never skip breakfast! Breakfast is essential because it gives you enough energy to start your day and prevents being exhausted later.

• Take your time when eating! You will less likely overeat because you can more easily tell when you are full.

• Opt for nonfat dairy products! When buying milk products, choose low-fat or fat-free dairy products. Keep in mind that whole milk is not essential for you to have good breast milk.

• Choose fruits and vegetables for snack! Apples, oranges, berries, bananas, and carrots make excellent snack choices because they are low in fat, but high in vitamins and fiber.

• Drink lots of liquids! You should be drinking 8 – 9 cups of liquids a day as this will help your body flush out fat. However, stay away from sodas, juices, and other sugary drinks high in calories as these will inhibit weight loss.

• Stay away from fried foods and choose broiled or baked foods instead.

• Cut down sweets, sugar, and fat.

STEP 5 – Exercise

Along with a healthy diet, regular workout routine is the most efficient method to lose baby weight. The thing is that exercise stimulates losing fat instead of muscle.

When you are set to start losing baby weight, you should slightly cut down on your food intake and increase exercise intensity a little by little each day. Even if you feel tempted to push yourself into a hard routine for rapid weight loss, this is not only hard on your body, but also really unhealthy. Just a quick walk around the block with your baby in the stroller is a great way to add exercise to your daily routine.

STEP 6 – Get as Much Sleep as You Can

According to Sheah Rarback, M.S., R.D., director of nutrition at the Mailman Center for Child Development at the University of Miami School of Medicine, “Getting plenty of sleep has been shown to help with weight loss because you’re not compelled to binge on high-calorie, high-sugar foods for energy.” Irregular sleep cycles like those you’re facing after childbirth can disrupt your metabolism and make it harder for you to lose your pregnancy weight. It’s vital for you to take a nap anytime the baby does. This way you’ll protect yourself from a long-term sleep deficit, which in turn will maintain your energy levels and unhealthy cravings balanced.

Source: MedlinePlus