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Step 1
Check in with your doctor and, as long as your doctor approves, get started with Kegel exercises. These exercises can usually be done immediately after delivery to begin strengthening your pelvic floor. Kegels will help speed your recovery while preparing your body for more rigorous exercise in 6 to 8 weeks.
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Step 2
Get walking when you feel comfortable. Although heavy exercise should not be done right after delivery, you can walk to begin to lose weight. Ask your doctor if it is alright to introduce gentle lower and upper body exercises to get your body used to movement again and to raise your fitness level. You should stop walking before becoming too fatigued and if you experience any pain.
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Step 3
Snack your way to success. To start losing postpartum weight immediately, rethink your dietary habits. Eating 5 to 6 mini meals a day will help to boost your metabolic rate and may help in making healthier choices. Try to eat from each major food category in each mini meal, incorporating fat, protein, and carbohydrates in every meal. Eat foods that are high in fiber to give yourself the extra weight loss boost you want without cutting vital calories if breastfeeding. If you are breastfeeding, get your specific dietary needs directly from a dietitian or your doctor because they will vary from person to person.
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Step 4
Organize your routine. When you are ready to begin heavier exercises (which might include aerobics and weight training), it may seem difficult to find the time for your workout with a newborn fighting for every spare moment of your attention. Working out with your baby is a good way to multitask. Take baby for a ride in a stroller during your walk, or do push-ups or sit-ups with your baby on the floor next to you. This routine will keep you from feeling like you are neglecting either yourself or the baby.
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Step 5
Lose weight at a healthy rate. You may want to drop the weight off as soon as possible, but losing weight too quickly after pregnancy can be unhealthy for your body. Losing between 1 to 3 pounds a week is the recommended weight loss rate to allow your body to adjust to the changes.
