How to Lose The Baby Weight

Most women will tell you that their bodies are different after they have a baby. Unfortunately, one difference before and after baby may be a woman's weight. 

And most women want to know how to lose the baby weight. 

When it comes to weight gain during pregnancy, what’s healthy and what’s not depends on the woman’s weight before she gets pregnant.

For example, women who are underweight (BMI less than 18.5) may be advised to gain 28 to 40 pounds during their pregnancy. Women who are obese before they get pregnant, however, may only be advised to gain 11 to 20 pounds.

Whatever your personal recommendation, weight gain is inevitable. And every woman who’s had a child knows what it’s like to try to take off those pregnancy pounds after pregnancy.

If you are a woman trying to lose weight after pregnancy, here are eight tips to get you started.

Breastfeeding

Some studies suggest that breastfeeding moms return to their pre-baby weight faster. Moms who breastfeed exclusively also need about 300 extra calories a day to maintain good milk supply.

Drink water

Drinking water throughout the day fills you up so that you don’t overeat at meal times, or snack too much throughout the day. Water also prevents dehydration, which can make you feel extra tired – something no new parent can afford in those first few weeks!

Sleep

It’s hard to get consistent sleep with a newborn baby, but research suggests that not getting enough sleep can lead to weight gain. Just like eating healthy and getting enough exercise is important, so is sleep. Make sure your partner takes turns helping with those midnight feedings.

Eat breakfast

It’s tough being a new mom. The demands of a baby often outweigh those things you once held so near and dear to your heart – like showering! But one thing that should never go by the wayside is breakfast. Breakfast stokes your metabolism so that you keep running all day. Eating breakfast may also prevent overeating later in the day.

Check out these healthy breakfast cereals.

Get snack smart

Many nutrition experts suggest shifting away from the traditional three-meals-a-day diet, recommending you eat small, nutritious meals every three hours or eating five to six times a day.

Check out these healthy snack ideas to help you keep going all day.

Move more

It seems obvious that exercise can help you lose weight, but what may not be obvious is how you can incorporate your baby into an exercise routine – without a babysitter. Check out what’s “On Demand” with your cable company to find some quick exercises you can do while baby is sleeping. Or walk outside with a stroller or baby jogger. You can both enroll in a local “Baby and Me” fitness class.

If doing it alone is more your style (and you need a break!) take advantage of friends and family who want to give you a hand and let them take over so you can sweat. Just remember to ask your doctor when it is OK for you to start exercising before beginning a fitness routine.

Track with an app

It’s easy to forget a meal, or to mindlessly eat after being up all night with the baby. For those of you who need some extra support, check out some apps for weight loss. Some apps will remind you to track, while others let you simply take a photo of your meal to analyze its nutritional value. Apps for weight loss let you focus on baby, while helping you stay on track.

Regardless of how much weight you’ve gained during pregnancy, remember that it took nine months for you to put it on so it may not come off as fast as you’d like. Set realistic expectations and goals, and enjoy this special time with your new baby.

Don’t do it alone

There are thousands of new moms just like you who are trying to take off the baby weight. Connecting with other new moms through social media is a great way to support each other virtually and get some ideas and tips from moms who’ve been there.

Also, connect with Penn Weight Loss on Twitter and Facebook for health tips and ideas to help you lose weight.

Lose Weight With Penn Medicine

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