Weight loss after pregnancy: Reclaiming your body

Weight loss after pregnancy takes time, but it's possible. Concentrate on eating healthy foods and including physical activity in your daily routine. Above all, take pride in your healthy lifestyle.

If you're like most new moms, you're eager to hang your maternity clothes in the back of the closet. Thankfully, there's no secret to weight loss after pregnancy. It takes healthy foods, a commitment to physical activity — and plenty of patience. Above all, remember that there's more to weight loss after pregnancy than simply fitting into your favorite jeans again. The excess pounds you shed now can help promote a lifetime of good health.

Eat good-for-you foods

When you were pregnant, you may have changed your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins.
Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much temptation, keep it out of the house.
Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. You'll miss vital nutrients. Instead, scale back your portions of higher calorie foods. You may want to trade traditional meals for smaller, more frequent meals.
Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.

Ready, set, move!

In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising. But the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program.

When your health care provider gives you the OK:

Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive bra and comfortable clothing.
Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. Avoid jumping and jerky, bouncy or jarring motions.
Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually increase the length and intensity of your workouts.
Include your baby. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or her in your arms and dance to your favorite music.
Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise, but abdominal crunches and other ab exercises can help tone your abdominal muscles.
Remember your Kegels. These exercises won't help you lose weight, but they will tone your pelvic floor muscles. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Try it for five seconds at a time, four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. Aim for at least three sets of 10 repetitions a day. You can do Kegels while standing, sitting or lying down — even while breast-feeding your baby.

Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, blurred vision, shortness of breath or a sudden increase in vaginal bleeding. These may be signs that you're overdoing it.

Be realistic

Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby, placenta and amniotic fluid. During the first week after delivery, you'll lose additional weight as you shed retained fluids. But the fat stored during pregnancy won't disappear on its own.

Through diet and exercise, it's reasonable to lose up to 1 pound (0.5 kilogram) a week. It may take six months or even longer to return to your pre-pregnancy weight — whether you're breast-feeding or not. And even then, your weight may be distributed differently than it was before pregnancy. Be gentle with yourself as you accept the changes in your body. Above all, take pride in your healthy lifestyle.