How to Lose Weight After Pregnancy & Breastfeeding
2 mins read

How to Lose Weight After Pregnancy & Breastfeeding

Getting your body back in shape after your pregnancy may take time and effort. Once you are finished breastfeeding your baby, you may look in the mirror with despair, wondering how you managed to retain so much of your pregnancy weight. Now that your baby no longer depends on your breast milk for nutrition, you may decide it is time to get serious about losing your pregnancy weight. Incorporating good eating habits and raising your level of activity can help you reach your weight-loss goals.

Step 1

Clean out your cupboards, refrigerator and snack stashes. Start by getting rid of temptations that may cause you to cheat on your diet and hinder your weight loss. Toss out any sources of empty calories. The foods that contain high amounts of fats and sugars and few nutrients include pastries, potato chips and candies.

Step 2

Fill your refrigerator and cupboards with low-fat, low-calorie foods, such as fruits, vegetables and products that contain whole grains. Purchase low-fat or fat-free varieties of dairy products and lean cuts of meats. Stock your cupboards with high-fiber foods, including beans and nutritious cereals.

Step 3

Eat small meals or snacks when you feel hungry. The Mayo Clinic advises trading your large, traditional meals for frequent, small meals. Ask yourself if you are really hungry or if you are eating only because it is time to eat or because you are nervous or anxious. Listen to your body to determine when it is asking for food.

Step 4

Move as much as you can. Gradually increase your level of activity to burn more calories. The Mayo Clinic advises light aerobic activity, such as swimming, bicycling or walking. On nice days, put your baby in the stroller and take him out for a walk around the neighborhood. As you begin feeling more energetic, consider participating in an exercise class or joining your local health club.

Step 5

Set reasonable goals. The University of Maryland Medical Center suggests that you aim to achieve your pre-pregnancy weight by about six months after delivery. Depending on your health and the amount of weight you gained during your pregnancy, this may take more or less time to achieve. Keep track of your progress by writing your weight down on a small calendar from time to time. Knowing that you are losing weight, however gradually, may help keep you motivated.


  • Check with your doctor before starting a strenuous exercise routine, especially if you suffer from an illness or medical condition.

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