Delicious Post-Pregnancy Weight-Loss

Happy mothers playing with their babies

I’ve tried and loved The EatingWell Diet cookbook. The lasagna is one of my go-to meals when I have a little extra time on my hands for dinner, and a portobello mushroom “cheesesteak” is a lot of yumminess packed into a healthy, filling sandwich.

Those behind EatingWell know that starting a family is a new and exciting chapter in your life. Your body and your lifestyle have gone through some pretty significant changes over the past several months. And while there are some aspects of your life that may never be exactly as they were pre-bundle of joy, you can get back into a healthy routine and feel good about your post-baby body. Losing the baby weight and regaining your energy levels can be a daunting task, but here are a few tips from Beth Casey Gold, a registered dietitian at the University of Vermont, on how you can tweak a few behaviors and feel great about your body.

Little Tweaks, Big Results

1. Crawl before you walk. Regaining the body you had before the baby won’t happen over night. Set smaller, achievable goals for yourself. Your overall goal may be to drop 30 pounds, but start with a goal of five pounds. Once those five pounds are off, you can focus on the next five!

2. Sneaky snack time. Whenever your little one is hungry, do you reach for your favorite snack, too? Think about when and how you eat and snack and keep a food journal. If you can recognize your eating cues, you can figure out how to manage your triggers to control calories.In addition to jotting down what you eat, also note your emotional state, where you are, or what just happened. Tackle the triggers!

3. Work in workouts. If you can arrange for childcare, treat your gym time as you do a doctor’s appointment. Mark it on your calendar. When you have it scheduled, you’re less likely to make excuses not to go. If it’s harder to get out of the house for workouts, think about your daily routine. If your new bundle of joy naps between 2 p.m. and 4 p.m., take an hour to pop in a fitness DVD. Short on time? Three 10-minute walks are just as effective as one 30-minute walk. One study found that people who took more short exercise bouts actually lost more weight.

4. Kitchen re-do. During pregnancy, you’re more likely to give in to unhealthy cravings. Take a look at your refrigerator and pantry. Get rid of anything processed and make a few simple swaps to lighten your load: Swapcorn oil for olive oil and white bread for whole-grain bread.

5. Nap time. Try to get a full eight hours of sleep. A recent study completed at Walter Reed Army Medical Center showed that short sleepers had a higher BMI than those who slept longer hours. Lack of sleep tends to impact the hormone levels that trigger hunger. Plus, it’ll be much harder to push that stroller without a good night’s sleep!

6. Get a gold star. For each mini goal you reach, reward yourself! Is there a new pair of jeans you have your eye on? Or maybe you could hire a babysitter and go for an hour massage. Treat yourself to something you want for reaching your goals. You’ve worked hard and you deserve it! Keep your eye on the prize.

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4 Comments

  1. My son’s child care is a mile away. When I get home I ditch the car & walk or jog to get him. I’m probably splitting hairs, but I’m wondering what the calorie burning difference is between walking with him in a carrier vs pushing him in a stroller. He’s only 14 lbs.

  2. My biggest weightloss challenge has been…getting pregnant again. I have three kids (ages 3, 2, and 1) and we are now on baby #4. I just got down to my pre-pregnancy weight with diet and exercise after baby #3 and now I am on the unswing again. Only 5 pounds in the first trimester so I am off to a pretty good start. Fit Bottom Girls and Fit Bottom Babies keeps me up to date with healthy eating ideas and tips for exercise.

  3. my first baby is due in 5 weeks, so i don’t have a challenge to complain about yet, but give me 6 weeks and i probably will! haha. i was able to lose almost 90 pounds a couple years ago, but after my wedding, some personal hardship, a miscarriage, i put back on about 30. now as the end of my pregnancy nears, i’m finding myself way too close to my highest weight that i had worked so hard to get away from. it’s frustrating, and i’ve definitely gained more than i planned on with pregnancy. i’m just going to have to work hard and be patient after the baby is here!! this book would definitely help! 🙂