How to Lose Pregnancy Weight

Ladies, this one’s for you: If you’ve recently had a baby, you’re probably filled with the joy that a new life brings. Also, you’re probably exhausted and tired of hearing about celebrity moms who seem to lose pregnancy weight at the drop of a hat.

What those celebrities don’t tell you is that they have doctors, nutritionists, personal trainers, private chefs, and – if all else fails – Photoshop experts to help them look their best after pregnancy. What’s a regular mom to do?

There are plenty of things any woman can do to lose pregnancy weight in a healthy and sustainable way. Here are some helpful tips to get you started:

Call for Back-up

Private time is a precious commodity for new moms. To lose pregnancy weight, you’ll need to make time in your busy schedule for grocery shopping and exercise. That’s where friends and family come in.

Don’t try to do everything by yourself. Hand off your grocery list to your spouse, or ask Grandma to watch the baby while you exercise. Many recreation centers and gyms offer babysitting services, even for infants, to give you privacy while you get fit. Use the resources available in your community.

Nourish Your Body

Now is not the time to fill up on junk food, as tempting as it may sound. Pregnancy is hard on the body, but you can speed up your recovery by eating several small, balanced meals per day. Your calories should come from lean protein, green vegetables, high-fiber fruits, dairy products, and whole grains.

If you are breastfeeding, you will require more calories than normal to keep you and the baby healthy. Also, remember to drink plenty of water. New moms could require 64 to 128 ounces a day, especially while nursing.

Get Moving

Sometimes it takes all of a new mom’s energy just to get out of bed. But cardio exercise is important for staying healthy, and it will also help you lose pregnancy weight faster. You don’t have to commit to a gym workout; you could work in the garden while the baby naps in a shady spot, or you could go for a long walk while pushing the baby in a stroller.

Whenever possible, get 30 minutes of cardio 5 times a week. You will notice that your energy level actually goes up, while the scale goes down! A little bit of yoga can also reduce your stress and your weight. Try doing stretches and poses after you wake up for a burst of energy, and do your breathing and meditative exercises before bed for more restful sleep.

Stay Energized

It’s hard when you have a newborn, but it is important to find the time to get an adequate amount of sleep each night. This can be done by enlisting help from others, or by catching naps throughout the day to keep your energy up. Try to sleep when the baby sleeps to maximize your periods of rest.

Sleep helps us function, mentally and physically. Just a small sleep deficit (one to two hours a night) can cause problems such as lack of focus, compromised immune system, and delayed healing ability.

Unfortunately, most people don’t sleep enough – and that’s especially true for new moms!

Take care of your loved ones by taking care of yourself. With a combination of nourishment, the right exercises, and plenty of rest, you’ll be on track to lose pregnancy weight fast.

How to Lose Weight After Pregnancy

Ladies, are you looking for a plan to help you lose weight after pregnancy? New moms have an especially hard time losing weight because they have to pull double duty by getting in shape and looking after the new arrival. With time at a premium and fatigue at an all-time high, is post-pregnancy weight loss even a realistic goal?

Yes, it is! There are several tricks you can use to lose weight after pregnancy without collapsing from exhaustion.

 Make Time for You

Every mom knows that this is easier said than done, but you have to take care of yourself if you want to take care of your loved ones. That includes taking time to get in shape. It can be difficult to find an hour a day, or even a half hour, for exercise. Try to get your spouse or a friend or relative to watch the baby while you work out. Some fitness centers have Kids’ Clubs that offer infant care. If that’s not an option, time your home workouts to coincide with the baby’s naps.

It doesn’t matter if you have an hour-long session or four 15-minute workouts each day. The total time spent working out is what’s important.

Eat Nutritious Foods

In order to lose weight after pregnancy, you’re going to need to make sure you eat an adequate number of calories each day. If you are breastfeeding, you’ll need even more.

If you don’t eat enough calories, your metabolism will slow down. It can become 20 – 30% slower than normal. Also, if you fill up on junk foods, you and your baby won’t get the best possible nourishment, and your energy level will take a nose-dive.

Eat smaller portions of food several times a day. Never go longer than 2-3 hours without eating something nutritious. Get plenty of calcium from dark green vegetables and low-fat dairy products. Calcium will kick your fat-burning metabolism into high gear. Round out your food selections with fresh fruits, lean protein, and whole grain products.

Exercise With the Baby

Weight loss doesn’t have to be a solo act. You can lose weight after pregnancy – and have lots of fun - by bringing your baby along! Join an online weight loss community to connect with other new moms in your area who might want to join you for stroller walks and swimming with the little ones. You might be able to find baby-and-me exercise classes at your local recreation center.

If you prefer to spend some one-on-one time with your baby, go for long walks while you push them in their stroller. Try to vary the locations of your walks by strolling at the zoo, the mall, a local park, or just around your neighborhood. When your baby starts walking on their own, take them to a playground and run and play like they do.

Look for Support

Support networks are so important for new moms. Many women who try to lose weight after pregnancy find that it’s just too hard to do it alone. Whether they provide babysitting service or a morale boost, friends and family can play a vital role in your success.

It’s also important to connect with other new moms who are facing the same struggles as you. Find a good community of new moms who are trying to lose weight. Read about their obstacles and how they have learned to overcome them. Then share your own tips for success. You’ll be surprised by how good it feels to know you’re not alone.

Get a Good Night’s Sleep

This is another one of those tips that’s not easy for new moms to follow, but it’s important to try. Insufficient sleep can cause all sorts of physical and emotional problems. Worse, studies have shown that most people don’t get enough sleep. That’s especially true for new parents with babies who don’t yet sleep through the night.

Pregnancy is hard on the body, and the added stress that a newborn brings can leave you feeling exhausted fast. At least 3 times per week, get your spouse or a friend or relative to respond to the baby’s cries while you get 8 – 10 hours of sleep. Use ear plugs if you need to. The high-quality sleep will help you in many ways.

Breastfeeding moms might have to wait a little longer before adequate sleep becomes a regular part of life. Just catch naps when you can, and remember that, someday soon, your baby (and you) will be sleeping through the night.