Ways to Reduce Weight After Childbirth

It is normal for women to gain weight during pregnancy. According to the Anne Collins website, the average weight gain during pregnancy is 25 to 35 lbs. After giving birth, most women instantly lose 12 to 15 lbs., which includes the weight of the baby, the placenta and amniotic fluid and blood. Step by step, new mothers can reduce their weight after giving birth.

Breastfeeding

Breastfeeding your baby will make you lose the pregnancy weight faster. According to the Fit Pregnancy website, lactation burns 600 to 800 calories a day. Even if you don't do anything else to lose weight, breastfeeding will still help you lose weight. Breastfeeding moms need to eat an 500 extra calories per day. Lactation not only takes away your nutrients for the baby, but also calories.

Diet

Eating frequent, small nutritious meals throughout the day will keep your metabolism activated and burn fat. You will also be less likely to give into cravings because your blood-sugar levels will stay balanced. Going on a restrictive diet after giving birth is not recommended since you will need your strength to deal with the baby, and if you are breastfeeding, extra calories will be needed. New moms should make healthy choices and eat complex carbohydrates over simple carbohydrates, lean protein and unsaturated fats over saturated fats.

Exercise

Exercising immediately after giving birth is not recommended. The Fit Pregnancy website advises to start incorporating cardiovascular exercise into your routine six weeks after giving birth. If you had a cesarean section, this may be longer. Your menstrual period will be back to normal and you will have the energy it takes to exercise. Cardiovascular exercise for 20 to 30 minutes three to five days per week will burn calories and fat and increase your metabolism. You can also add some weight lifting since this builds muscle mass. Aside from toning and tightening the body, muscle mass increases the metabolism and burns fat even when you are at rest.

Drinking Water and Sleeping

Drinking eight glasses of water per day will keep you hydrated and help the flow of milk. It will also help your digestive health and burn fat. If you drink ice-cold water you burn more calories because the body has to work extra hard to heat it up to body temperature. With a new baby, getting eight hours of sleep is not easy. However, sleeping as much as possible is essential to your weight loss success. When you sleep your body restores itself and provides you with energy for the next day and your next workout. Sleep deficits can upset the metabolism and trigger results-sabotaging cravings.