How to Lose Pregnancy Weight?

Your beautiful new addition to the family has arrived bringing you great joy. However, one of the least favorite part of having children is the weight you gain during pregnancy. Many women are disappointed to find that their body doesn't snap back to its pre-pregnancy shape as soon as they've given birth. Unfortunately, it just doesn't happen. Your body has just been through the major process of pregnancy and labour, and will inevitably take a little time to recover. Extra fat may linger, as nature intended this to be a store of energy for breastfeeding.

The average weight gain during pregnancy is between 25 to 35 pounds (11 to 16 kg). During the birth, new moms shed about 12.5 to 14 pounds (around 5.6 to 6.3 kg), leaving about 12 to 21 pounds (5.4 to 9.5 kg) of excess weight to be lost during the postpartum period. In addition, some new moms may gain an extra 10-12 pounds (4.5-5.4 kg) during pregnancy, due to various medical conditions, in which case there will be more postpartum weight for them to lose in order to regain their pre-pregnancy figure.

When to Start?

After 2-3 months, when you feel your strength is returning and when your period has returned to normal, you can start following a healthy, weight loss diet, and taking more vigorous exercise. But don't aim for fast weight loss, and be guided by your doctor. For optimum health, aim to lose no more than 0.5 kg (1 pound) per week, and continue to focus on eating nutritious foods.

How to Start?

Here are some techniques to help you lose post-pregnancy weight:

• Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavoured seltzer (carbonated) water which has no calories. You can cut out hundreds of calories a day this way.
• Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.
• Eat lean meats such as boneless chicken.
• Eat whole grains (breads, cereals, pastas) instead of the "white" versions.
• Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!
• Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.
• As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.
• Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.
• Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.
• Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies.
• Don't diet in the first three months postpartum.
• Be patient. Though it might seem like other new moms are able to lose their postpartum weight right away, keep in mind that every woman's body is different. If you eat right and exercise regularly, the weight will come off!

The postpartum period for a new mom is rough on many levels. You are exhausted, excited, and exasperated. Concentrate on your new baby, but don't neglect yourself. Weight loss after pregnancy is possible if you eat healthy foods, get sufficient exercise, and take a few moments for yourself when you can. Don't give up hope, you can do it!