Difference between revisions of "Lose Baby Weight"
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== Steps == | == Steps == | ||
===Starting a New Routine=== | ===Starting a New Routine=== | ||
| − | #Take it slowly. For the first six weeks after giving birth, you shouldn't try to diet and exercises. Plan to take the weight off gradually over the course of the next year before you return to your pre-baby weight.<ref>http://www.webmd.com/diet/features/expert-qa-losing-baby-weight</ref> Celebrities may seem to bounce back to their pre-baby weight after a couple of weeks, but this immediate change is not realistic. In fact, trying to lose the weight right away can be harmful for a number of reasons. | + | #Take it slowly. For the first six weeks after giving birth, you shouldn't try to diet and exercises. Plan to take the weight off gradually over the course of the next year before you return to your pre-baby weight.<ref name="rf1">http://www.webmd.com/diet/features/expert-qa-losing-baby-weight</ref> Celebrities may seem to bounce back to their pre-baby weight after a couple of weeks, but this immediate change is not realistic. In fact, trying to lose the weight right away can be harmful for a number of reasons. |
#*You may damage your muscles, which are still weak from giving birth. | #*You may damage your muscles, which are still weak from giving birth. | ||
#*If you're breastfeeding, restricting calories can affect your milk supply. | #*If you're breastfeeding, restricting calories can affect your milk supply. | ||
| − | #*After giving birth, you need plenty of energy to keep up with your new baby's needs, and restricting calories or exercising too early will leave you weak and fatigued.<ref>http://www.webmd.com/diet/features/expert-qa-losing-baby-weight?page=2</ref> | + | #*After giving birth, you need plenty of energy to keep up with your new baby's needs, and restricting calories or exercising too early will leave you weak and fatigued.<ref name="rf2">http://www.webmd.com/diet/features/expert-qa-losing-baby-weight?page=2</ref> |
#Consider the benefits of breastfeeding. While studies are conflicting on whether breastfeeding actually helps women lose baby weight faster, it may help in your individual situation. If you're pumping instead of breastfeeding, you may still reap some of the metabolic benefits, but studies are not conclusive at this point. | #Consider the benefits of breastfeeding. While studies are conflicting on whether breastfeeding actually helps women lose baby weight faster, it may help in your individual situation. If you're pumping instead of breastfeeding, you may still reap some of the metabolic benefits, but studies are not conclusive at this point. | ||
#Do light exercise after six weeks. When you feel ready (and your doctor gives the OK), start taking walks with your baby and doing light exercises at home. Doing heavy workouts at the gym will still be hard on your body, so focus on exercises that feel manageable and don't wear you out too much. | #Do light exercise after six weeks. When you feel ready (and your doctor gives the OK), start taking walks with your baby and doing light exercises at home. Doing heavy workouts at the gym will still be hard on your body, so focus on exercises that feel manageable and don't wear you out too much. | ||
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#*Do light weight training to gain muscle strength. | #*Do light weight training to gain muscle strength. | ||
#*Take an aerobics class designed specifically for new moms. The instructor will focus on "trouble" areas to help you get back to your pre-pregnancy body. | #*Take an aerobics class designed specifically for new moms. The instructor will focus on "trouble" areas to help you get back to your pre-pregnancy body. | ||
| − | #*Take a post-pregnancy yoga class to improve your muscle tone.<ref>http://www.mindbodygreen.com/0-2604/Post-Baby-Yoga-Getting-Your-Body-Back.html</ref> | + | #*Take a post-pregnancy yoga class to improve your muscle tone.<ref name="rf3">http://www.mindbodygreen.com/0-2604/Post-Baby-Yoga-Getting-Your-Body-Back.html</ref> |
#Locate a support group for new moms. This could be a "mommy and me" type class or just a fun group of ladies in your town who lean on each other for support. These women can help you stay motivated and focused on your goal of losing baby weight. | #Locate a support group for new moms. This could be a "mommy and me" type class or just a fun group of ladies in your town who lean on each other for support. These women can help you stay motivated and focused on your goal of losing baby weight. | ||
===Targeting the Stomach Area=== | ===Targeting the Stomach Area=== | ||
#Do the right abdominal exercises. During pregnancy, the outer muscles in your abdomen stretch to make room for the growing baby. After the baby is born, those muscles can stay stretched and separated, giving your stomach a pouched appearance. To get the muscles back into shape, use the following techniques: | #Do the right abdominal exercises. During pregnancy, the outer muscles in your abdomen stretch to make room for the growing baby. After the baby is born, those muscles can stay stretched and separated, giving your stomach a pouched appearance. To get the muscles back into shape, use the following techniques: | ||
#*Brace your stomach. Sit or stand up straight with your shoulders back and focus on tightening your stomach muscles and sucking your stomach in. Repeating this exercise throughout the day helps tighten the muscles over time. | #*Brace your stomach. Sit or stand up straight with your shoulders back and focus on tightening your stomach muscles and sucking your stomach in. Repeating this exercise throughout the day helps tighten the muscles over time. | ||
| − | #*Make the exercise harder by using a weight. Hold a dumbbell outstretched in front of you while you tighten your stomach muscles. You can even use your baby as a weight.<ref>http://www.parenting.com/article/how-to-lose-baby-weight?page=0,0</ref> | + | #*Make the exercise harder by using a weight. Hold a dumbbell outstretched in front of you while you tighten your stomach muscles. You can even use your baby as a weight.<ref name="rf4">http://www.parenting.com/article/how-to-lose-baby-weight?page=0,0</ref> |
| − | #*Don't do crunches. Doing crunches can actually cause the muscles to stay separated, since it puts pressure in the wrong place.<ref | + | #*Don't do crunches. Doing crunches can actually cause the muscles to stay separated, since it puts pressure in the wrong place.<ref name="rf4" /> |
#Avoid foods that make you bloated. You can make your stomach look slimmer by avoiding foods and drinks that cause bloating and make your stomach look distended. Limit the following substances while you're trying to lose baby weight: | #Avoid foods that make you bloated. You can make your stomach look slimmer by avoiding foods and drinks that cause bloating and make your stomach look distended. Limit the following substances while you're trying to lose baby weight: | ||
#*Salty foods. Salt causes water retention, so stay away from salty snacks like chips and pretzels. | #*Salty foods. Salt causes water retention, so stay away from salty snacks like chips and pretzels. | ||
