10 Easy Ways to Lose Weight Fast After Having a Baby
If you’re anxious to lose weight fast after having a baby, keep reading. I’ll give you my best tips to shed the baby weight.
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It’s very common for women to retain some weight after having a baby. And it can be overwhelming taking care of your baby and trying to lose weight at the same time.
Frozen foods, pre-packaged snacks, and takeout help take away some of the stresses of being a new mom. And maybe you’re drinking soda, sugary energy drinks, or creamy coffees to keep your energy levels up.
Trust me when I say, I’ve been there. I’ve ordered pizza three nights in a row because I couldn’t be bothered to cook. And I’ve packed my freezer full of Hot Pockets and my fridge full of Lunchables. I’ve downed a six-pack of Coke in an eight-hour timeframe.
But, these time and energy saving foods are working against you. Pre-packaged foods and snacks are loaded with fats, sugars, and tons of sodium.
Please don’t feel guilty or like you are being attacked, though. Being a new mom is hard. Being a mom of older children is hard. We do our best and try to make the best choices we can, given the situation.
It doesn’t matter if you just recently had your baby or if you are a veteran mom who has decided it’s time to make some changes.
These tips will help you lose weight fast after having a baby.
Disclaimer: You should talk to your doctor before starting any weight loss efforts including diet or exercise. I am not a doctor, and the information in this post is from personal experience.
My Weight Loss Story Post-Baby
(The short and condensed version).
After my first daughter was born, I had the opportunity to stay home with her while my husband (long time boyfriend at the time) worked.
Honestly, I have no idea where I was at weight wise when I first left the hospital. But, I do know that I was aware of my size, but in denial that I needed change.
I was buying pants that would sag off my butt just so that they weren’t creating the “muffin top around my waist”. I wore men’s basketball shirts and shorts to disguise my body.
And the worst part was that I was cruel and hateful towards other women. I would call thinner women terrible names simply because I was jealous of them.
This compounded for a year and a half. During that time, I made every excuse in the book to have a lazy day. Which actually meant going to the grocery store, buying $50 worth of junk food and then coming home and eating as much as I could while watching Netflix.
This all came to an end in March 2014 when I decided to take charge. At this point I was 159lbs, standing at 4’9″ tall. Blindly, I decided I wanted to start working out at home and try to lose some of the weight that had piled on after having my daughter.
I had no idea where to start, what to do, or how to go about it. Most of my information was gathered from Pinterest infographics and stuff my friends had talked about.
But, despite my naivety, I succeeded. By August I had went from 159lbs. to 125lbs.
The girl who had never played sports, never went to a gym, and certainly never cooked a single healthy meal in her life lost the baby weight.
If I can do it, you can do it too. The following list of tips to lose weight fast after having a baby may seem minimal, but the small changes add up.
10 Easy Ways to Lose Weight Fast After Having a Baby
Swap Sugary Drinks for Flavored Water
One of the biggest culprits of weight gain in America is soda. In fact, according to Dr. David Ludwig, an endocrinologist, sweetened drinks like soda are the only specific food clinically researched to link to weight gain.
Crystal Light is a great option for your daily dose of sweet. It comes in a variety of flavors and is only 5 calories per glass. You can make a pitcher, keep it in your fridge and get rid of the soda or sweet teas. My favorite flavors are Raspberry Lemonade and Peach Mango.
You want to keep your consumption to a minimum with any of these options. But, if you are used to drinking many cans of soda each day, start on the flavored waters and slowly start to cut down so that you are only having one per day.
10 Minutes of Movement
Most fitness gurus and websites recommend that you get at least 30 minutes of exercise per day. At first, this can seem overwhelming and will often lead to no exercise.
Instead, I want you to try to squeeze in just 10 minutes. Here are some really simple at home ideas to get in 10 minutes of exercise.
- Jump rope for 1 minute while watching TV. Take a rest and repeat until you have completed 10 minutes in total.
- Turn on some kids music with Alexa, grab your child and dance around the living room.
- Run up and down your stairs 3 times. Take a break and repeat 3 more times.
- Do the 7-minute workout. There is a free app you can get on your phone for both iPhone and Android.
- Relax in the evening with 10-15 minutes of yoga. Here’s my beginners guide to starting a yoga practice at home.
As these short 10 minute sessions start to feel more comfortable and natural, try to incorporate a second 10 minute session throughout the day. Don’t rush. Just make time for what you can remember every little bit of movement helps.
Take Vitamin B12
Often, when you are tired or your energy levels are low is when you push exercise and eating healthy to the back burner. These are the times I typically want to sit on the couch and eat an entire bag of chips.
You can naturally boost your energy levels with a B12 supplement. Whenever you are feeling a little low on energy, pop one of these under your tongue and let it dissolve.
You can also get B12 from meat, fish, and dairy products.
Reorganize Your Pantry
Many weight loss articles tell you to keep “bad” foods out of your house. If this is an option for you, by all means, do it. But, if you are like me and live with someone else who has no interest in giving up their snack foods, it can be difficult.
Still, you don’t want to be looking at a pantry stocked with cookies and chips when you are trying to lose weight fast.
One easy way to rid yourself of the cravings that happen when you open the pantry is to reorganize. Here are two different ideas to accomplish this.
- Get some opaque storage containers for things like chips, cookies, and candy. Then, get some transparent food storage containers for things like nuts, rice cakes, oatmeal, etc. Place the translucent containers in front so that the healthy foods are what you see first.
- Rearrange your cabinets so that all of the junk food is in one cabinet and all of the nutritious food is in another cabinet. When you’re hungry, open the cabinet with the nutritious food and forget about the junk food cabinet.
Drink More Water
You have heard this a thousand times. Drink more water. Drink water when you think you’re hungry, drink water when you wake up and before you eat a meal.
The truth is, most people don’t drink enough water. But, you can be told 50 times to drink more water and that doesn’t always make it a habit.
So, I want to share a few easy ways to drink more water throughout the day.
- Get a bigger water bottle. It may be more inconvenient to carry, but this rids you of the excuse that you ran out and haven’t had time to fill your water bottle.
- Track your water intake with rubber bands on your wrists. Depending on the size of your water bottle, determine how many bottles you want to drink throughout the day. Then add that number of rubber bands to your left wrist. As you finish a bottle of water, move one rubber band to your right wrist. The goal is to have all your rubber bands moved to the right wrist by the end of the day.
- Fill water bottles with water each night and put them in your fridge. Now you have cold water on demand for the next day.
- Keep BPA Free Water Bottles full of water around your house. Think of places you spend a lot of time and put water bottles there. At your desk, on your nightstand, in the bathroom.
- Buy a metal water bottle and paint it with chalkboard paint. Then, put a thick rubber band that is snug on the water bottle. Clip a chalkboard marker on it and make a tally every time you finish a bottle.
Create or Buy a Health and Fitness Journal
Journaling has proven to be beneficial when setting and achieving goals. This applies to your health and fitness as well.
There are different ways to approach this depending on your level of commitment and how much time you can dedicate to it.
If you are a creative person or someone who dislikes premade planners, you can create a health and fitness bullet journal. In the linked article is my May 2019 health and fitness journal setup. It helps keep me accountable and helps me to pre-plan my meals and workouts so that I can stay on track.
If you would prefer a premade health and fitness planner, the Commit30 Fitness Planner is a great option.
This undated fitness planner includes:
- Weekly meal plan and workout plan
- Daily food log
- Tracking for steps, miles, carbs, weight, and whatever else you want
- Weekly goals check-in
- Weight and non-scale victory tracking
- Fully customizable weekly overview for all your health and fitness goals
- 30-day custom challenges
Have an Accountability Partner
Having someone that you can talk to about your weight loss, goals, and struggles is far more beneficial than you can imagine.
Often times, weight loss can feel very lonely and isolating. Because you are focused on your goals, you might be skipping social time with friends on Friday and Saturday nights. You might turn down party invites where you know there will be lots of food.
So, it’s super helpful to exchange those social activities with another form of communication.
This can be your significant other, roommate, best-friend, sibling, or parent. But, if you don’t feel comfortable talking to those people about your health and fitness, there are some other options.
- Start an Instagram account for your health and fitness and find people who are on the same journey as you. Reach out to them and build a relationship. Some of my closest friends are people I met on Instagram and they are some of the most uplifting and supportive women I have had the pleasure of knowing.
- Join a Facebook Group for health and fitness. There are tons of Facebook groups out there and if you can find one that feels natural, you will have a tribe of women ready to support and motivate you day and night.
- Head to your gym and start talking to people. Not everyone will be chatty at the gym, but you will likely find someone who would be your gym-buddy, keep your accountable, and be an ear when you need one.
Make Large Batches of Food
Not everyone has the time or dedication for meal prepping. I get it! It’s time consuming.
The easy solution to this is to make 2-3 times the amount of food you would normally cook for dinner. So, if you are making a yummy turkey chili in your crockpot, just double up and make two batches. You can freeze leftovers.
If you are cooking chicken breast on the grill, cook a few extra breasts and make a double serving of steamed vegetables.
This method adds very little additional time to your normal cooking routine, and will provide you with healthy lunches for the following couple days.
Only Eat at the Table
In today’s busy society, it’s common for people to eat their meals in front of the TV, computer, or while sitting on their phone. This takes your mind off eating for satiation, which can lead to overeating.
If you want to lose weight fast, set a new rule for yourself that all food must be eaten at the dining room table. If you’re at work, adapt the rule so that you aren’t using any electronics while eating.
Limit TV and Social Media Time
The last tip to help you lose weight fast after having a baby is to limit the amount of time you spend in front of the TV or sitting and browsing through social media.
These two activities can eat up countless hours in the day if they aren’t limited. It’s easy to get sucked into a Netflix series and watch four or five episodes in one sitting.
To further the problem, studies have shown that stimuli from television actually increase food intake. AKA, TV makes us hungrier.
Limit yourself to 1-hour of TV time per day. You’ll find that because of this, you are more active during the other hours because you aren’t sitting watching TV.
Do you have any additional tips that have helped you shed the weight after having a baby? Leave them in the comments below. Be sure to share this post on social media with your friends.
Pin the image below to your favorite Weight Loss Board on Pinterest.