The moment I got pregnant with my baby boy, I started thinking about two things. The first thing on my mind was how the delivering process will go.
Is it painful, is it as scary as some people say it. And after that, I started thinking about how much weight will I gain, and how will
I lose all that baby weight.
Being fit and a slim woman was something I prided myself in. I couldn’t imagine how that baby weight will look on me, and how will I lose it.
And I was not alone in those thoughts. The elusive dream of every woman like me is to lose the extra baby weight the moment the baby arrives. Reality hit me, it is not as easy as it sometimes sounds.
It takes effort, and time to lose baby weight, and there are countless factors that contribute to weight gain during pregnancy: size of the newborn baby that can go up to 10 pounds, breast tissue, amniotic placenta and fluid, blood supply, enlarged uterus and fat stores.
And the moment you deliver the baby, you can lose up to 12 pounds, which is way lower than what you gain during pregnancy.
So, with that in mind, what can you do? Well, I can share my six step guide how I lost my baby weight in approximately 60 days.
This is the most important step in the program. As I mentioned, I hoped to get back to pre-baby weight in a matter of weeks.
I was thinking I will be back in the gym or in the pilates studio after just one week. And then reality hit me, I couldn’t even think about working out in the first week.
And then there is the numbers factor. During normal pregnancy, you gain between 25 and 35 pounds. I gained 30 pounds.
With a healthy diet, workout routine and realistic goals, you can lose that baby weight in two months. But be realistic, there is almost no way to get back to the same fit body you had before pregnancy.
Take Your Time
I touched this topic in the previous step, but I will try to explain it better here.
First off, even doctors recommend waiting some time before losing weight, as your body needs time to recover.
Therefore, I can tell you that one week is the minimum you should wait, and three weeks is ideal to wait before going to the gym. During the first three weeks, you can adjust your diet plan.
If you are breastfeeding, you might want to wait a little longer, at least until your regular checkup scheduled for the sixth week after delivery.
The power of breastfeeding
Many women underestimate the power of breastfeeding. What I can tell you for sure is that breastfeeding is actually good and helps with losing the baby weight.
Breastfeeding stimulates your body to burn more calories. Now, do not expect some magic results just by breastfeeding.
The maximum weight you can allow yourself to lose during breastfeeding in the first two months is up to two pounds per week.
The moment you stop breastfeeding is the moment when you need to completely change your diet plan.
Your body will require fewer calories, and it is important that you consume healthy nutrients. I will touch on the diet plan later.
Your Diet Plan for Losing Baby Weight
Now, before I go into what you should eat and what you should avoid, let me start by stressing that you should NEVER forget to eat.
That is the single biggest mistakes new moms make, and can easily happen to you.
The ideal diet plan includes five small meals during the day, with some healthy snacks in between meals.
The second biggest mistakes moms make is to skip breakfast. I cannot stress enough how important breakfast is.
And especially, what you get for breakfast. Ideally, you want protein rich food for breakfast, not sugary foods.
For your bread and cereal, stick to whole grain products, as they provide much more healthy nutrients.
Eggs, cheese, fruits, and vegetables are a nice choice. And if you are on a hurry, make a quick smoothie using banana, milk, honey, apple and some berries.
For your snacks between meals, you want some fresh fruits and veggies like berries, carrots, apples, oranges, and bananas.
When buying milk and dairy products, opt for fat-free or low-fat products.
Drink lots of liquids! Water, sugar-free juices, Greek yogurt, all of them are nice choices. However, make sure to stay away from soda and sugary drinks.
Last, but not least, cut down sweets, fat, and fried foods.
Time to put in the work
Now we are getting to one of the most important factors for losing baby weight, and that is your exercise and workout regime.
A healthy diet is just half the battle, and the other half is your workout regime. When you work out, you stimulate your body to burn fat and build muscle.
What you should never do is cut down on food and increase exercise.
Remember, your body needs the energy to go through the workout.
Now, I am not saying you should overeat in order to have energy, but cutting down on food will result in fatigue after exercise, and you will be doing more harm than good.
As for exercise, you want some cardio workout once per week, and strength training two times per day.
Ideally, you can do cardio every day. Think of small steps, like walking to work if it is close, or taking the steps instead of the elevator, riding a bicycle.
The best way to add cardio exercise to your daily routine is a quick walk around with your baby in a stroller. And then once per week, you can go for a full running course or swim for cardio.
Do not underestimate sleep
After you’ve given birth, chances are, your sleep routine will be hampered.
Getting as much sleep as possible is crucial for losing the baby weight.
If you are sleeping three to four hours, your body will crave for high-calorie food for energy. A key for getting enough sleep is to take a nap every time your baby takes a nap.