Thursday, January 12, 2012

Ways to Lose 30 lbs After Pregnancy

As tough as it is to care for a newborn, many new moms find that one of the biggest challenges they face following birth is accepting their new bodies. If you're eager to lose the baby weight, tried-and-true strategies can help you meet your goal. But keep in mind that your body faces a few restrictions, especially in the earliest weeks after birth.
Step 1
Nurse your baby if possible. Breastfeeding alone burns between 200 and 500 calories per day, which, for many moms, means losing weight even without exercising or watching their calorie intake. Just be sure you're eating at least 1,500 to 1,800 calories per day to keep up a healthy milk supply.
Step 2
Wait until you're six to eight weeks postpartum before trying to lose weight. Breastfeeding moms usually find that weight loss occurs naturally in the early weeks, but you shouldn't diet or do rigorous exercise until your baby is at least two months old and your milk supply is well established. Moms who aren't nursing should wait until the six-week postpartum checkup before starting a weight-loss regimen, recommends BabyCenter.
Step 3
Cut about 500 calories from your current daily diet, making sure not to go below the 1,500- to 1,800-calorie minimum if you're breastfeeding. A 500-calorie deficit should help you lose about 1 pound per week, though you may lose weight even faster if you're nursing.
Step 4
Make the most of the calories you're eating by choosing nutrient-rich foods from every food group to keep you energized and full all day long. Eat meals that are rich in fiber and protein, both of which help you feel satiated. Try to eat smaller, more frequent meals to keep your energy levels steady.
Step 5
Participate in calorie-burning cardio exercise five days per week. If you don't have time to hit the gym, squeeze short bursts of activity into your day every chance you get. Take your baby for a jog in the stroller, walk around the mall with her in a baby carrier, dance her around the room when she's fussy, do a short exercise video while she naps or sign up for a mommy-and-baby exercise class.
Step 6
Add strength-training exercise to your routine three times per week. Strength-based workouts help you maintain and build lean muscle, which contributes to a faster metabolism.

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