If you are like most women, your pregnancy was probably an exciting, often tiring, nine-month journey. Now that your little miracle has made his much-anticipated grand debut, you are probably anxiously awaiting the day you can once again fit into your favorite pair of pre-pregnancy jeans.

However, losing the baby weight you gained during pregnancy will take time. Remember, for nine months your body underwent dramatic changes to create the perfect environment for your baby’s growth and development. Time is also required for your body to return to its pre-pregnancy state. To lose your excess baby weight after pregnancy and regain your “girlish” figure (preferably sooner rather than later), you need to eat a healthy diet and include exercise into your daily routine.

Eat Smart: Lose Excess Baby Weight While Promoting Overall Good Health

When answering the question, “How do I lose weight after having a baby?” proper nutrition is key. To remain healthy, you want to ensure your diet contains foods from the four major food groups (grains, fruits and vegetables, meats, and dairy). You can make wise food selections from these food groups to promote weight loss and overall good health.

By eating foods high in fiber like whole grains, fruits, and vegetables, you will feel fuller longer while still providing your body with many of the vitamins and minerals it requires. It stands to reason that when you are full you will eat less and when you eat less you naturally decrease the number of calories you consume. This is critical for weight loss because in order to shed unwanted pounds you must burn more calories then you consume daily.

You can also lose weight after pregnancy by choosing low fat dairy products such as skim milk instead of whole milk, yogurt, and low-fat cheeses. Eating more lean meats like fish and chicken will also help you to lose weight because they are lower in fat and contain fewer calories per ounce then beef and pork. On average, chicken has approximately 35 calories per ounce whereas beef and pork have up to 75 calories per ounce. When choosing beef, look for lean cuts that are lower in fat like round, chuck, and tenderloin. Lean cuts of pork or lamb includes tenderloin, leg, and loin chops.

Exercise Your Way to a Leaner, Meaner You

One sure-fire way to address the question, “How do I lose weight after having a baby?” is to schedule time into your busy day to exercise. You can begin an exercise regimen as soon as you feel physically able after giving birth. However, if you had a cesarean section or a complicated vaginal delivery, it is recommended that you speak with your health care provider before beginning a particular exercise program.

Getting back into an exercise routine after pregnancy should be a slow gradual process. Begin with light aerobic activities like swimming, stationary cycling or short walks. As your stamina and strength builds, you can increase your exercise routine to include moderate to rigorous exercises such as running or workout classes.

Due to the “wear and tear” of pregnancy on the pelvic floor and abdominal muscles, it is important to target these areas during your exercise routine. When you are able, begin performing abdominal crunches and other abdominal exercises to help flatten your midsection.

It is also not uncommon for the muscles of the pelvic floor to become weakened due to pregnancy. To tighten these muscles and avoid bladder control issues, it is important to perform Kegel exercises. These are simple and entail tightening then relaxing the muscles of the pelvic floor (these are essentially the muscles you use to hold your urine when you really need to use the restroom). It is recommended that this exercise be performed 5 minutes a day, three times a day for maximum results.

Even with diet and exercise it can take up to 6 months or more to return to your pre-pregnancy weight. So, be patient. By getting into the habit of eating a healthy diet and exercising regularly, you may soon discover that you look and feel just as good as you did before you became pregnant, maybe better!

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