You should plan to return to your pre-pregnancy weight 6 to 12 months after delivery. Most women lose half the baby’s weight by 6 weeks after delivery (after giving birth), Lose Weight Safely. The rest almost always goes down during the following months.
A healthy diet with daily exercise will help you lose pounds. Breastfeeding can also help with postpartum weight loss.
Take your time
Your body needs time to recover from childbirth. If you lose weight too soon after giving birth, it may take longer to recover. Take some time until your check-up at 6 weeks before trying to lose weight. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically reducing calories.
Try to achieve a weight reduction of about one and a half pounds a week. You can do this by eating less food and exercising once your health care provider has told you that you can do physical activity on a regular basis.
Women who are exclusively breastfeeding need approximately 500 more calories per day than they needed before pregnancy. Get these calories from healthy options like fruits, vegetables, whole grains, low-fat dairy products and lean proteins.
DO NOT go below the minimum amount of calories you need.
Eat to lose weight
These healthy eating tips will help you lose weight safely.
DO NOT skip meals. With a new baby, many mothers forget to eat. If you do not eat, you will have less energy, and that will not help you lose weight.
Consume 5 to 6 small meals a day with healthy snacks between them (instead of 3 large meals).
Have breakfast. Even if you do not eat normally in the morning, get in the habit of having breakfast. This will give you energy to start the day and help you avoid the feeling of tiredness later.
Slow down If you take the time to eat, you will find that it is easier to say that it is full. It is tempting to do several things at the same time, but if you concentrate on your food you will be less likely to overeat.
Choose milk and low-fat dairy products.
When craving for a snack, try to choose foods with fiber and protein to help you fill up (such as chopped raw paprika or carrot with bean sauce, apple slices with peanut butter, or whole wheat toast with hard-boiled egg). Drink at least 12 glasses of water a day.
Keep a bottle of water near the place where you normally feed the baby, this way you will remember to drink water every time the baby does.
Reduce drinks such as soft drinks, juices and other liquids with added sugar and calories. These add calories and prevent you from losing weight.
Choose baked or grilled foods instead of fried.
Reduce sweets, sugar, saturated and trans fats.