Weight Loss

Getting back into shape after pregnancy takes time. If you want to loose weight, aim to loose one pound a week. Even after you lose weight, your body may not be the same shape as it was before you had the baby. But don't worry, you can always do some exercise to help your body after your doctor has given you the OK.

• Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive bra and comfortable clothing.


• Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. Avoid jumping and jerky, bouncy or jarring motions.


• Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually increase the length and intensity of your workouts.


• Include your baby. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or her in your arms and dance to your favorite music.


• Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise, but abdominal crunches and other ab exercises can help tone your abdominal muscles.


• Remember your Kegels. These exercises won't help you lose weight, but they will tone your pelvic floor muscles. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Try it for five seconds at a time, four or five times in a row. You can do Kegels while standing, sitting or lying down — even while breast-feeding your baby.

Be realistic
Most women lose about 10 pounds during birth, including the weight of the baby, placenta and amniotic fluid. During the first week after delivery, you'll lose additional weight as you shed retained fluids. But the fat stored during pregnancy won't disappear on its own.

Through diet and exercise, it's reasonable to lose about half a pound a week. It may take six months or even longer to return to your pre-pregnancy weight — whether you're breast-feeding or not. In the meantime, take pride in your healthy lifestyle and your role as a mother.