The Ultimate Guide to Losing the Baby Weight
You’re thrilled about your new little bundle of joy, and ready to start shedding what's left of the baby
These tips will help you get closer to retiring those
1. Grab your stroller.
No time to
exercise? No problem. You can squeeze fitness into your baby-and-me routine.
Pushing that baby stroller makes walking a workout. “Start slow and build up gradually by adding more hills for more intensity,” says Lisa Druxman, certified fitness professional, co-author of
Lean Mommy, and founder of Fit4Mom.
She recommends doing stroller lunges to help tone your lower body: Take long strides and lower your body down until your front thigh is almost parallel to the ground. Slowly squeeze your thighs and glutes as you come up.
Sleep when baby sleeps.
Sleep deprivation slows post- pregnancy weight loss,” says Elizabeth Ward, RD, author of Expect the Best: Your Guide to . “Exhaustion can drive you to overeat Healthy Eating Before, During, and After Pregnancy comfort foods, such as sweets and chips, and make you feel too tired to exercise.” Pumping milk also lets your partner handle those 2 a.m. feedings.
3. Strengthen your mommy muscles.
Your belly, back, and hips are the body parts most affected by pregnancy and
childbirth, exercise physiologist Richard Weil says.
He suggests three moves to target these areas:
Crunches for your abs.
Superman lifts for your back: Lie on your belly and lift your right arm and left leg. Lower them back down, and then raise your left arm and right leg.
Side leg raises for your hips: Lie on one side and raise your top leg up and then back down. For extra resistance, use an exercise band around your
ankles when you do this move.
4. Know the benefits of
Breastfeeding burns 300 or more calories per day. It's great for your baby, both for the nutrition and for mother-baby bonding, says Carolyn Brown, RD, a nutritionist at Foodtrainers in New York.
calcium, especially if you breastfeed for more than 5 months, Ward recommends eating one or two calcium-rich snacks a day. Cottage cheese and kale chips are great sources of calcium.