Post Pregnancy Weight Loss Tips

According to the U.S. Office on Women's Health, a woman can expect to lose about 10 lbs. immediately after giving birth. However, women should not try to lose pregnancy weight quickly; instead, they should focus on recovering and getting to know the new baby. In the meantime, post-pregnancy weight should be lost on a gradual basis.

Nursing

• The Weight Control Information Network says that nursing helps women lose pregnancy weight, because it requires a great deal of energy. In fact, the Department of Agriculture states that women who nurse exclusively for more than three months will lose more weight than women who do not.

  It is important to note that nursing women need to consume 200 extra calories per day to account for the extra energy needs.

  The U.S. Office on Women's Health notes that women should not diet while they are breastfeeding. Instead, they should wait until the baby has reached at least two months of age. Losing weight too quickly can affect a mother's milk supply, and this in turn can affect a baby's growth.

Healthy Eating

• According to the Weight Control Information Network, women who are not nursing should eat 300 fewer calories than they did when they were pregnant. Additionally, women should have a well-balanced diet that includes plenty of fiber.

  Eating breakfast every day is also an important part of maintaining healthy weight loss. The Weight Control Information Network states that breakfast helps the body get off to a healthy start. Additionally, eating breakfast makes a person less likely to overeat later in the day.

  Fruit juice should be avoided, as it's often high in calories but low in nutrition. Instead, a better choice would be fresh fruits, or canned fruits that are packed in water.

  Healthy snacks should be on hand to avoid the temptation of eating too many sweets and high-fat foods. Also, women should only eat when they are hungry, not because they are bored.

Exercise Tips

• Exercise is an important part of any weight-loss plan. However, women should take time to heal after giving birth.

  The Weight Control Information Center says that moderate physical activity is fine, but women should wait four to six weeks before doing high-intensity workouts. Failing to wait can slow the healing process and cause complications.

  The Mayo Clinic recommends light exercises, such as walking with your baby, swimming and using an exercise bike. Hard movements like jumping should be avoided unless cleared by a doctor.

  Exercising in short sessions can also be beneficial, as it gives a woman time to increase stamina.

  If you are breastfeeding, feed the baby before any workout sessions to avoid discomfort.

  It is important to note that women should not lose more than 1 lb. per week after giving birth.