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Weight loss after pregnancy: Reclaiming your body

Weight loss after pregnancy takes time, but it's possible. Concentrate on eating healthy foods and including physical activity in your daily routine.

By Mayo Clinic staff

If you're like most new moms, you're eager to hang your maternity clothes in the back of the closet. Thankfully, there's no secret to weight loss after pregnancy. It takes healthy foods, a commitment to physical activity — and plenty of patience. Remember, too, there's more to weight loss after pregnancy than simply fitting into your favorite jeans again. The excess pounds you shed now can help promote a lifetime of good health.

Consider your eating habits

When you were pregnant, you may have changed your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

  • Focus on fruits, vegetables, whole grains and lean sources of protein. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein.
  • Avoid temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house.
  • Eat smaller portions. You may want to trade traditional meals for smaller, more frequent meals. Don't skip meals or limit the amount of fruits and vegetables in your diet, though — you'll miss vital nutrients.
  • Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.
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References
  1. Berens P. Overview of postpartum care. http://www.uptodate.com/home/index.html. Accessed March 1, 2010.
  2. Gillen-Goldstein J, et al. Nutrition in pregnancy. http://www.uptodate.com/home/index.html. Accessed March 1, 2010.
  3. Getting in shape after your baby is born. American Congress of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp131.cfm. Accessed March 1, 2010.
  4. Ferrari RM, et al. Provider advice about weight loss and physical activity in the postpartum period. Journal of Women's Health. In press. Accessed March 1, 2010.
  5. Mottola MF. Exercise prescription for overweight and obese women: Pregnancy and postpartum. Obstetrics and Gynecology Clinics of North America. 2009;36:301.
  6. Coldron Y, et al. Postpartum characteristics of rectus abdominis on ultrasound imaging. Manual Therapy. 2008;13:112.
  7. Carter-Edwards L, et al. Barriers to adopting a healthy lifestyle: Insight from postpartum women. BMC Research Notes. 2009;2:161.
  8. Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. March 2, 2010.

PR00147

June 19, 2010

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