Once the baby arrives, new moms have a lot to consider. They have to develop a feeding schedule, how to handle the baby’s cries, and make a plan to get rid of all the extra pounds. Unfortunately, this is a struggle for many women, but with the tips and information here, the weight loss process can be made easier.  

Setting Expectations

After having a baby, some moms want to dive into doing exercises for your abs, legs, arms, and more. However, this isn’t always the best strategy. Setting realistic expectations is the first and most crucial step in this process.

If the woman started at a healthy weight and gained the suggested 25 to 35 pounds, it will likely take a few months to get their pre-pregnancy body back. However, this is only possible if the individual exercises and follows a healthy diet.

For women who were overweight before getting pregnant, or if they put on more than the recommended amount of weight, it could take longer. Sometimes, it could take a year or more. If the baby weight isn’t eliminated, it may hang around for years.

The good news is, several tips can help any new mom achieve her health and weight loss goals. Keep reading to learn what they are.

Walk Every Day

Walking has gotten a bad rap. Some don’t believe it’s beneficial because it’s not a vigorous activity. However, it’s possible to burn just as many calories walking as running. It’s just going to take longer.

After delivering a baby, most women can begin a walking regimen before their doctor clears them for more intense exercises. It’s a good idea to schedule these walks when the baby is restless. There’s something about fresh air that’s soothing.

Spend Time in the Gym

If a mom has older kids, they may want to use a gym. Some facilities offer free childcare, or a babysitter can be hired.

If the free childcare at the gym is used, it’s a great opportunity for the child to socialize. Moms can start slow, with a yoga class or something similar. For those who opt for classes, be sure to take it slow until the movements become comfortable.

Don’t Try to go on a Diet

While this may sound unusual, trying to follow a diet after having a baby may sabotage post-pregnancy goals. If a person feels like they are deprived, and they are stressed about being a new mom, it may cause weight gain.

A better strategy for most women is to follow a healthy diet and eat when they are hungry. By doing this, most women find it possible to lose weight naturally. Rather than dieting, new moms should try to eat a balance of foods.

Try to keep an array of snacks in the house to minimize hunger and cravings. Crackers, carrot sticks, and apple slices all make smart and healthy snacking options. While it may be tempting to try to dip under the 1,800 calories a day mark, this isn’t a good idea.

This is especially the case for moms who are breastfeeding. MyPyramid, provided by the U.S. Department of Agriculture, can help a new mom design a customized eating plan based on their goals and activity levels.

Eat Plenty of Super Foods

When a new baby is born, the mom still needs plenty of healthy, nutritious foods. Nursing moms need even more. It’s a good idea to eat foods high in nutrients and low in fat and calories.

One superfood to eat is fish. It is full of DHA, which is an essential omega-3 fatty acid. This substance helps with the nervous system and brain development of a newborn.

Some of the best sources of DHA include salmon, tuna, and sardines. Other superfoods include yogurt and milk. These are rich in calcium that is necessary for strong bones.

Don’t forget about lean meat, beans, or chicken. They are high in fiber and protein and low in fat. These foods are great for any mom and can help them feel full longer.


If breastfeeding can help new moms lose weight is still unproven. However, some studies have discovered that breastfeeding can help moms reach their pre-baby weight faster. Other studies have found there’s no difference in weight loss between breastfeeding moms and non-breastfeeding moms.

What is known is that breastfeeding is good for the baby. It boosts their immunity and provides several other health benefits. Nursing also allows moms to add about 300 additional calories to their daily diet.

Drink Plenty of Water

By drinking water during the day, a new mom can avoid dehydration. It is also filling so not as much food is needed to fill up. Some research shows that drinking water can speed up a person’s metabolism.

While there’s no proof that eight-glasses a day is the secret number, there is another way to tell if enough water is being consumed. A new mom can look at her urine. If enough fluids are being consumed, the urine will be almost clear, and the individual will go to the bathroom every three hours.

Get Plenty of Sleep

Getting eight hours of sleep may not be possible with a newborn, but being sleep deprived may make it harder to lose weight. According to one study, moms who slept under five hours were more likely to hold on to pregnancy weight longer.

Also, when a person is exhausted, they don’t want to take care of themselves. They are less likely to make healthy food choices or exercise.

Getting the Pre-Baby Body Back The Right Way

After having a baby, never try a fad or crash diet. Not only is this dangerous for the new mom, but it may be harmful to the baby. This is especially true if the mom is breastfeeding.

Instead, use the tips and information here to know what to do and how to shed the pregnancy pounds safely and effectively. Remember, it took nine months to put the weight on, so give the healthy habits some time to kick in. 


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