How to Lose Baby Fat the First Year

For nine months you ate "for two" and cheerily put on weight, but now that the birth is behind you, losing that weight is likely high on your list of goals. Problem is, you don't have time to get to the gym or make yourself delicious low-fat concoctions because you have a new baby who's taking up a lot of your time. Nutritionists and health professionals advise that there are no easy ways to quickly lose baby fat, but if you pace yourself over your baby's first year, your chances of success are very good.

Instructions

• 1

  Prepare to lose about 10 pounds during birth. This includes the weight of the baby, the amniotic fluid and the placenta. Over the next week you should naturally lose additional weight from leftover pregnancy fluids.

• 2

  Breastfeed your baby. Breastfeeding promotes weight loss after birth. Nursing uses up extra calories and makes it easier to lose the extra pregnancy pounds since it takes about 500 calories to build and maintain your milk supply.

• 3

  Keep an eye on your calorie intake. Nutritionists advise a moderately-active woman to consume 1,800 to 2,000 calories each day. Add on a recommended additional 500 calories if you breastfeed. If you exercise or breastfeed more than one infant, add on additional calories. These calories are designed to be burned -- if you stay even moderately active, they should not contribute to any weight gain.

• 4

  Eat seven daily servings of protein if you breastfeed your baby, or five if you bottle-feed. Include three servings of calcium-rich milk products in your daily diet. Make sure that you have seven daily servings of grains. Eat whole grains whenever possible and include plenty of vitamin-rich fruits and vegetables in your daily diet.

• 5

  Include regular exercise in your day. If your baby-care schedule doesn't allow you to get to a gym or an exercise class, buy an exercise video and exercise at home next to the baby or strap the baby in a stroller and take her for brisk walks or jogs. In addition to the weight loss benefits, exercise will help restore your muscle tone and strength, condition your weakened abdominal muscles, boost your energy level and improve your mood.