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Losing the Baby Weight: Simple Ideas to Help You Reach Your Goal

August 10, 2022 Women

Juggling a busy life with a newborn while trying to lose weight can be tough. Trying to find time to plan meals, grocery shop and cook can be difficult. You may find yourself comparing your body to other women who seem to bounce right back after having a baby. But rest assured: most moms do have to work at losing the “baby” weight.

Even though weight loss may not be easy, it is possible to reach your goals. Here are some tips that can help, even without the celebrity chef or trainer!

Tip #1

Be realistic

Safe weight loss is no more than 1½ pounds per week. You may have heard the saying ‘it takes 9 months to put on the baby weight and 9 months to take it off’. While weight loss is different for everyone, the saying holds some truth. Keep this in mind to avoid getting discouraged.

Breastfeed

Not only will breastfeeding help take off pregnancy pounds; it can keep your baby from getting sick. And that gives you more time to get in shape!

Tip #2

Tip #3

Start the day off right

Studies have shown that people who eat breakfast weigh less and maintain weight loss better than people who don’t eat breakfast. Oatmeal made with low-fat or skim milk, or hard-boiled eggs and whole-wheat toast will give you energy and can be made quickly on a busy morning.

Don’t skip meals

Skipping meals can cause you to become overly hungry and make it harder to choose healthier foods at the next meal. Try to eat a healthy meal or snack every three to four hours. If you are busy with baby, keep healthy snacks like sliced apples and peanut butter in your kitchen or diaper bag.

Tip #4

Tip #5

Sip wisely

Extra calories from sugary drinks can add up quickly. One 20-ounce bottle of regular soda contains 240 calories. Keep a water bottle handy to sip on throughout the day. For inexpensive flavored water, try adding ¼ cup of 100% fruit juice per 16 ounces of water for just 35 calories.

Focus on protein

High protein foods keep you full and satisfied between meals, reducing the urge to snack on less healthy foods. Add three ounces of tuna to your salad at lunchtime, or enjoy a stick of string cheese with whole-wheat crackers for a mid-afternoon snack.

Tip #6

Tip #7

Move more

The thought of getting in a workout while taking care of a newborn can seem impossible. Instead of thinking of workouts as long blocks of time, try breaking them up. Try to take several short walks each day around the neighborhood. Your baby will love a little fresh air too!

For more information on foods to eat to help you reach a healthy weight, visit www.myplate.gov.
Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position