Healthy weight gain during pregnancy usually hovers in the 25- to 40-lb. range. When you do go through the nine-month span of pregnancy and deliver your baby, you are destined to have at least some residual weight leftover. You can lose your baby weight in your own home. In order to do this, you still need to go through the same motions as for weight loss.
Eat foods that are high in nutrients and low in empty calories. Avoid processed meats, commercial baked goods, deep fried foods, white bread, chips and candy. Consume foods that are quality sources of protein, carbs and fats, like chicken breasts, eggs, lean beef, whole grains, beans, fruits, vegetables and oils.
Consume water as your only beverage. Stay away from the soft drinks, fruits drinks, alcoholic beverages and sweetened teas. They offer empty calories and they can cause your baby weight to stay right where it is. Drink eight to ten cups of water daily instead. Drink it with your meals to help fill your stomach.
Prepare a small meal every two to three hours to keep your metabolism elevated. Baby carrots and celery stalks with cheese sticks is a good meal example. Make sure that each meal has a portion of fiber-rich complex carbs and protein. This can keep you feeling full and prevent you from overeating.
Do push-ups. Lie on your stomach with your hands directly under your shoulders and your knees on the floor. Cross your legs over one another and push yourself off the floor until your arms are fully extended. Contract your core to straighten your back and slowly lower your chest toward the floor. Stop when it is about the width of your fist away and then push yourself back up.
Place two chairs slightly wider apart than the length of your legs. Prop your heels up on one chair and grab the edge of the other chair with your hands. Lower your body down until your elbows are bent 90 degrees and your upper arms are parallel to the floor. Push yourself back up and repeat.
Curl your body up to do crunches. Lie on your back with your knees bent and feet flat on the floor. Place your hands on the sides of your head and lift your upper body off the floor by contracting your abs. Squeeze for a full second and lower yourself back down. Stop when your head is right above the floor and repeat. This will ensure that your abs stay engaged.
Step forward to do lunges. Stand with your feet together and your hands on your hips. Take a long step forward with your left foot and lower your body down towards the ground. Stop when your left knee is bent 90 degrees and your right knee is one inch above the ground. Stand back up, step forward with your right foot and repeat.
Do cardio. Go for a run outdoors for 45 to 60 minutes. This can help burn calories and reduce your baby weight. If you own a swimming pool or bicycle, you can do those forms of cardio as well. You can also mix in body weight exercises like squat jumps and jumping jacks.
Tips and Warnings
Before exercising, make sure to have your doctor’s permission. It usually takes four to six weeks postpartum before you can get involved with a higher intensity program. Do ten to 12 reps and four to five sets of your weight training exercises three times a week on alternating days. Do your cardio on three other alternating days. If knee push-ups are not challenging enough, do them on your toes.