In general, people gain weight simply because of undisciplined and excessive eating. However, in other instances, many individuals also gain weight due to unexpected circumstances. One of the best examples here is when a woman gets pregnant. After giving birth, one of the biggest problems of a woman is how to get back to her original shape before delivering the baby.

As most of you have probably observed, women who just gave birth to babies look fat and chubby (aside from looking all beaten up). Women who were previously sexy or voluptuous now look like obese or overweight women who have been overweight since the day they were born. Aside from coping with postpartum depression, many first time mothers are faced with the dilemma on how to lose pregnancy weight.

In this article, the best and safest ways to lose pregnancy weight will be presented. It must also be noted that you should and must consult your doctor before actually doing anything regarding your plan to lose pregnancy weight. Medical professionals are indeed reliable especially for special medical cases like after-birth weight loss.

LOSE PREGNANCY WEIGHT

As stated by the American College of Obstetrics and Gynecology, if you have been physically active before getting pregnant or have delivered your baby normally, you may already engage in exercises to lose pregnancy weight as soon as you feel you can already. However, if you have gone through the c-section to deliver your baby, you may wait for weeks before you can engage in exercises that target to lose pregnancy weight. As you do so, focus on three aspects: your core muscles, strength training, and cardio.

LOSE PREGNANCY WEIGHT: Core Muscles

The most stressed out (and stretched out as well) part of a woman’s body when she gets pregnant is her abdomen. For about nine months, the stomach of a woman is stretched. And because of this, after giving birth, a woman’s abdomen needs a little warm up and shaping to get back to its usual condition. Here are some exercises:

• Modified plank. Position yourself as if you’re going to do some push-ups. However, instead of using your hands, use your arms and knees to balance your body. Stay in that position for as long as you can. Sooner, you’ll feel that pressure building in your abdomen, a great way to lose pregnancy weight, as well as tone your abs and get back in shape.
• Another good exercise for your stomach that has just recovered from a “traumatic experience” is a simple and low-impact one, yet effective. Lie with your back on the floor. Slowly raise your left leg while breathing out air. Then return your left leg to its original position as you slowly inhale. Do this again, now with your right leg. As you do this, you can feel pressure mounting on your abdomen. This is one good way to lose pregnancy weight while at the same time, getting your abdomen to its original condition.

Before actually engaging in these exercises in order to lose pregnancy weight, consult first your doctor. Again, make sure he says OK before you do anything.

LOSE PREGNANCY WEIGHT: Strength Training

Another thing to remember here again is that you should take this slowly. You may have lifted weights before, but your body is still adjusting right now. So start light, and moderate. Do not force yourself if you can’t do it. To lose pregnancy weight, try the following for alternatives:

• Assisted lunges. Stand straight. Then extend forward your right foot, while your left foot is extended backwards. Hold on to a table or a chair near you for assistance. Then, slowly lower your right leg, until the back knee is already near the floor. Maintain this position for as long as you can. Repeat procedure and reverse the position of your legs.
• Modified push-ups. This is an easier way to do push-ups. Instead of using your feet to balance your body, use your knees to do so. This minimizes the impact of the activity, but still, efficient enough to help you tone your abdomen, and lose pregnancy weight.

LOSE PREGNANCY WEIGHT: Cardio

And of course, to really lose pregnancy weight, you need to engage in cardio. You may not be able to sweat and workout like you did before, but to a certain extent, you can do something to burn and lose pregnancy weight. When doing cardio, remember the following:

• Start slow. Don’t push yourself. Many new mothers find walking for 15 to 20 minutes three times in a week tolerable. If you can do more within your capacity, do so. But do not push yourself to your limit.
• Increase the intensity of your workout gradually. As you get used to walking for a certain amount of time (20 minutes three times a week for example), you may increase the duration if you wish (30 minutes instead of the usual 20).

Here are some activities you can also do (guided by the two tips above):

1. Walking
2. Brisk walking
3. Dancing
4. Doing household chores
5. Swimming
6. Taking the stairs

Whatever you decide to do in order to lose pregnancy weight, make sure that you don’t overexert, and of course, always consult your doctor.

LOSE PREGNANCY WEIGHT

For you to get back in shape, you should not only focus on your exercise and cardio. Watch what you eat as well. When you were pregnant, you had the excuse to eat more because you were not only nourishing yourself, but the fetus as well. However, now that you have finally delivered the baby, it’s best to moderate your food-intake, and consume more fiber (fruits and vegetables) which efficiently aids in weight loss.

And lastly, another proven way to lose pregnancy weight is to engage in breast feeding. This is ones sure and fast way to lose pregnancy weight, so why not try it?

You’re on your way to losing the accumulated weight when you were pregnant. Simply follow what’s stated above, and the advice of your doctors, and you’re sure going to get back in shape. Good luck!