After the bundle of joy comes the bundle of extra pounds, as many new moms know all too well. Your body will change dramatically during pregnancy, and when it’s all over you may find yourself heavier than you were before your pregnancy. If you’re looking to how to lose weight fast after pregnancy, there are some things you should keep in mind. Here are top tips for shedding the baby weight so that you can get back into your regular clothes.
Use your body as a tool
Postpartum weight loss is more than just a diet. In order to lose weight after pregnancy, it’s important to focus on what your body can do, not how much you weigh or how skinny you are.
Use your body as a tool for everything from breastfeeding to dancing with your kids (and keeping up with them!) — rather than as an aesthetic standard by which you measure success.
It’s also crucial to realize that losing weight after pregnancy doesn’t have to be all-or-nothing; research shows that women who lost anywhere between 5 and 15 pounds were able to improve their health outcomes and lower their risk of chronic disease. So don’t set unrealistic goals for yourself, but remember that every pound counts!
Get more sleep
Sleep deprivation has been shown to make food more rewarding, alter hunger hormones and contribute to weight gain. Getting a good night’s sleep can be especially difficult during pregnancy, when your growing belly makes it hard to find a comfortable position.
As any new parent will tell you, quality sleep is crucial for daytime alertness. To lose weight after pregnancy, prioritize your sleep schedule—nap when your baby naps (or take short ones if you can), go to bed at a reasonable hour and get up with enough time left in your day so that you don’t have to rush out of bed in the morning.
Also try these tips for getting better sleep each night. In addition to eating healthy foods, there are also certain things you should avoid doing if you want to lose weight. Try not smoking or drinking alcohol excessively as both habits are unhealthy and promote obesity.
Avoiding fast food is another great way to prevent weight gain. Fast food restaurants offer high-calorie meals that often contain high levels of fat and sugar. If you must eat fast food, choose a meal that contains grilled chicken or fish instead of one containing beef or pork.
You should also avoid processed meats such as bacon, sausage and hot dogs because they contain large amounts of saturated fats. Other types of unhealthy foods include French fries, potato chips and fried chicken wings.
Quit drinking alcohol
Alcohol makes it easier to pack on pounds after pregnancy because it contains a lot of calories and very little nutritional value. You may be able to work in a drink here or there, but if you’re serious about losing weight, cutting alcohol is one of your best bets.
It will lower your metabolism and make it harder for you to drop pounds. Also, since most alcoholic drinks are high in sugar, ditching them will help keep your calorie intake low as well. Instead, opt for healthier beverages like water or unsweetened tea.
A lack of nutrients can lead to sluggishness, bloating, and fatigue. Plus, if you aren’t careful with your diet while cutting out alcohol altogether, you could wind up consuming more calories than normal and gain weight instead of lose it! That’s why it pays to include healthy foods in your plan even when giving up something indulgent like booze.
Start tracking everything you eat
Most moms-to-be start a food journal during pregnancy, so why stop when your bundle of joy has been born? Keeping track of your diet is an excellent way to weigh loss after pregnancy—plus it’s time consuming, so you have less time to snack. And while tracking every morsel that goes into your mouth is tedious, it’s worth it.
According to Prevention magazine, those who consistently monitored their diet lost nearly twice as much weight as those who didn’t track. If you need help staying on top of things, try using one of these tools for weight loss after pregnancy. It might seem like overkill at first, but soon enough you’ll be weight loss without even thinking about it.
Remember that post-pregnancy weight loss is not a quick fix solution. Your body just gave birth and it will take time to bounce back to your pre-pregnancy state. However, if you make exercise a priority after having a baby, it will help you lose weight quickly while helping you to stay strong. Try lifting weights or interval training classes at least three times per week.
In addition, remember that diet is just as important as exercise in postpartum weight loss. Postpartum diets should be healthy (avoid junk food) and nutrient rich (healthy foods help speed up metabolism). You can also try following a high-protein diet like popular diets like keto or paleo since protein helps build lean muscle mass, which helps with burning fat faster. And, of course, do not forget about breastfeeding!
Breastfeeding burns calories because of its demand on your body’s energy. In fact, breastfeeding burns around 500 calories per day—more than an hour of moderate exercise! Additionally, breast milk itself is extremely nutritious and contains all sorts of vitamins and minerals necessary for both mom and baby. Don’t worry if you’re not breastfeeding though—you can still eat well even if you’re bottle feeding by incorporating plenty of whole grains into your diet to ensure you get enough fiber every day.
Schedule exercise time into your day
Working out may seem difficult to squeeze into a busy schedule, but it can be as simple as taking a brisk walk after dinner. Exercise whenever you can, especially in between appointments and chores. If you want to take your workout routine to another level, consider joining a recreational sports league.
It’s not just adults who benefit from exercising with others; children do too. You’ll both improve your fitness levels while getting social time with friends or family in your community at scheduled intervals. Be sure to check out local parks and recreation departments for programs that are available in your area.
These classes and programs also provide an opportunity to meet other parents whose kids attend school with yours. Plus, many cities offer free exercise classes on certain days of the week. Look online to find these opportunities near you. Just remember to ask about insurance coverage before enrolling in any program.
If exercise isn’t something you’re used to doing regularly, start slow and work up to more vigorous activity over time by building up your endurance . Also keep in mind that diet is important when trying to lose weight after pregnancy so be sure not to overdo it on unhealthy foods during recovery.
A healthy lifestyle will set you up for success long-term so try not to beat yourself up if you slip up now and then—it happens! Remember what works best for each individual is different so don’t compare yourself with anyone else’s results!
Develop good habits
Adopting new, healthy habits is a great way to lose weight—and more importantly, keep it off. Try eating five small meals throughout your day to help curb cravings and keep you feeling full until your next meal.
Exercise in short bursts of at least 10 minutes each session, as that’s been shown to be most effective for weight loss. And don’t forget to get enough sleep; while losing sleep can make you gain weight, getting too little sleep may also slow down your metabolism so that you burn fewer calories than normal.
Aim for seven hours of shut-eye per night if possible. Finally, set realistic goals. Losing 20 pounds in two weeks isn’t realistic unless you have some serious willpower! Instead, try setting smaller goals like losing one pound every week or cutting out 100 calories from your diet each day. Over time these will add up to major results!
Use online resources
With more and more women giving birth to their first child later in life, doctors are seeing a rise in obesity among pregnant women. If you’re over 35 or overweight when you conceive, your doctor may suggest that you have a nutritional consultation to help manage weight gain. One option is going online for resources such as MyPyramid Plan for Moms .
This government-sponsored website offers diet tips from celebrity moms—including Amy Poehler, Gwyneth Paltrow and Jessica Alba—as well as basic advice about physical activity and healthy eating during pregnancy.
But no matter where you look for support, be sure to check with your doctor before making any drastic changes to your diet or exercise routine. Just because something is recommended by a celebrity doesn’t mean it’s right for you!
You may have put on some weight during your pregnancy, but it’s important not to lose too much too quickly. In fact, new moms should gain between 11 and 16 pounds in their first postpartum month, according to research from Ohio State University.
It’s also a good idea to speak with your doctor before you start any diet or exercise program, particularly if you’re breastfeeding. In addition to helping you lose weight safely, he or she can offer guidance on how much weight is right for you and how many calories you need each day depending on your age, height and activity level.
Your health care provider will also be able to let you know what kinds of foods are best for nursing mothers and whether there are any foods that could harm your baby.