Paper Example on Training Program for Reducing Weight After Pregnancy

Published: 2023-01-18
Paper Example on Training Program for Reducing Weight After Pregnancy
Type of paper:  Case study
Categories:  Sport Healthcare Pregnancy Diet
Pages: 6
Wordcount: 1417 words
12 min read


Now that you have the baby, you have so many things to worry about, such as feeding the baby, what to do when the baby cries, and above all, how to lose the extra weight gained during the pregnancy. Before the pregnancy, you had a normal weight but you massively gained weight to about 25 to 35 pounds and probably the doctor recommended that you would take a few months to get back to normal if you eat right and exercise. It is important that you get rid of the extra weight because it may make you become overweight or even obese years later. In the process of losing weight, one of the most important things to note is to be patient since it is never an easy process. Weight loss is a gradual process and this is the reason new mothers have to be patient with their body because it took them nine months to get there and it should probably take that long to lose it. In this regard, below is a recommended program to help you cut down that extra weight.

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Proper Diet

It is not proper to avoid taking meals or going on an official "diet" in an effort to lose weight. Depriving yourself of your favorite food may actually make you gain even more weight. Rather than dieting, it is recommended that you take well-balanced food varieties. You may be so much in need to lose weight but never allow yourself to dip below 1700 calories in a day while breastfeeding (Johnston, 2013). Always try to keep snacks in the house to give you energy through the day and to ensure you do not get hungry.

Never skip meals in an effort to lose weight. As a new mother, failing to eat will make you lose energy, and this way, it will be difficult for you to lose weight.

Instead of taking three voluminous meals in a day, it is recommended you take five to six small meals in the course of the day as you take some small snacks in between.

You must take breakfast in the morning even if you are not in the habit of doing so, because this will give you enough energy to begin your day and make you not feel tired in the course of the day.

Take your time while eating and avoid multitasking because when you focus on your food, it will be easier to tell when you are full. Multitasking while eating will only make you overeat; this may make you gain more weight.

Always eat foods that are low in fats. When taking your snacks, always eat foods that are rich in protein and fiber. Some of such foods include apple slices, wholesome toast, peanut butter, and boiled egg.

Also ensure you take at least twelve glasses of water or any fluid in the course of the day. Always keep the water bottle around such that when you feed the baby, you will always remember to drink the water. Drinking a lot of water prevents dehydration and also makes you feel full such that, you will not feel the urge to eat. It is recommended that the amount of water you need to drink should be indicated by the color of your urine or the number of time you feel the urge to visit the urinal (Johnston, 2013). When your body has enough fluids, the urine should have a clear color and you will feel the need to visit the urinal after every three hours.

Cut down on drinks such as juices and sodas since they will add sugar and calories into the body hence making it difficult to lose weight.

Feed on baked foods rather than fried ones.

Cut down on taking sweets and saturated fat.

As a mother, take foods that are rich in nutrients and low in fat and calories. Fish is one of the best foods to take since it is packed with DHA, which is vital omega-3 fatty acid that is instrumental in making the baby develop a strong nervous system and brain. Other super foods include milk and yogurt, which are rich in calcium necessary for the growth of bones. Foods that will help you feel full for a longer time and enable you avoid the urge to eat more often include meat, chicken, and beans. Such foods have low fats and high fiber and protein. All in all avoid crash diet or fad diet because it will only make you lose weight initially but the few pounds lost are just fluids that will eventually get back to your body. A crash diet will make you lose muscle rather than fat and when you get to normal eating, the fat will all get back into the body.

Take time

After giving birth, the body requires some time to recover and if you rush and lose weight too fast after giving birth, it will probably take a longer time to recover. Take up to six weeks after childbirth before considering getting back your slim body. As you breastfeed, wait until the baby is about two months for the milk supply to normalize, then begin the journey of losing calories (Johnston, 2013). All in all, be realistic about losing the body weight because you may not get back the exact shape you had before pregnancy. Pregnancy is an occurrence that may leave permanent changes to your body. In this regard, it is important to make goals about the desirable new body shape after childbirth.

Your aim should be to lose one pound per week, and this can be achieved by feeding on healthy foods and beginning to exercise after clearance by the health care provider. If you are breastfeeding, you need approximately 500 calories in a day way higher than before the pregnancy. The calories can only be retrieved from healthy food choices such as vegetables, fruits, whole grains, lean protein, and so on.


While breastfeeding, there is need to cut down on your weight slowly. A drastic weight loss leads to production of less milk. The milk supply should not be affected by losing about one pound per week. Breastfeeding is recommended because it enables the body to burn calories and in the process lose weight. You will be surprised that you lose a lot of weight naturally just by breastfeeding. However, breastfeeding should never be used as an excuse of eating too much food since this will only make you gain more weight.


Exercise is vital in the process of losing weight because it enables one to lose fat rather than muscles. Always strive to eat less and engage in more exercise every passing day. As somebody who has never been into the gym, never try getting into hard routine since rapid weight loss is never healthy and may only damage the body (Johnston, 2013). As a beginner, start with a quick walk around the estate alongside your baby in the stroller. In this way, the body will start getting used to the physical exercise. Since having a baby may be at times stressful, exercising is important because it helps to alleviate depression, solving sleep issues, and relieving stress. A walk around the estate will wake up the muscles and make the heart pump. It is recommended that you take a brisk walk around the estate for about 150 minutes per week. Other than walking, try lifting some light weights as a resistance mechanism. There is a variety of health clubs around town that offer "mommy and me" classes. Such programs are instrumental in involving the baby to your training routine. However, it is important to get the approval of the doctor before beginning the training program.

Get Enough Sleep

As a mother, it may be difficult to get the recommended eight hours per day sleep since the baby will be waking you up throughout the night. However, it may be difficult for you to lose weight if you do not get enough sleep. If you sleep five hours or less, it will not be easier for you to lose weight compared to those who sleep for eight hours (Johnston, 2013). The body often releases cortisol when one is tired, which promotes weight gain. In addition, those who are exhausted will most likely become careless with themselves, which involves failing to take healthy foods. If you follow the above guidelines, you will most likely lose the extra weight after the pregnancy.


Johnston, R. D. (2013). Permanent Weight Loss Diet. S.l:

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