Realistic Weight Loss Goals for Post-Pregnancy: How to Set & Achieve Them

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Losing post-pregnancy weight is a top priority for many new moms, but weight loss after giving birth can be a much difference process than it was before and during pregnancy. Dealing with a new body, a new schedule and a new child are all factors that can complicate the post-pregnancy weight loss process, but it’s definitely possible to get your pre-baby body back. Here are five tips to help you set and achieve realistic weight loss goals:
  1. Start slowly. Don’t push yourself too hard right after having a baby. Even if you were a marathon runner before you got pregnant, running twenty-six miles for your first post-baby workout isn’t a good idea. Start out slowly, be patient and listen to your body. Once you feel comfortable going harder, gradually increase your workout intensity.
  2. Set realistic weight loss goals & expectations. Don’t expect nine months of pregnancy weight to disappear the first time you go for a run. Your body changes a lot when you’re pregnant so it’s unreasonable to expect that you’ll immediately get your pre-baby body back. Many moms lose about ten pounds when they give birth and can expect to lose approximately one pound per week once they start a post-pregnancy diet, so use these standards as approximate goals.
  3. Focus on changes you can control. Instead of making major changes in your daily routine, focus on changing small habits you can control.. For example, watch your portion size, stock your fridge with healthier foods and take the stairs instead of the elevator whenever possible to keep moving and stay healthy. 
  4. Don’t forget to exercise. With that being said, incorporating exercise into your diet is crucial to losing baby weight. You don’t have to join a gym or go on a three hour run to see effective results, though. Taking a stroll around the block or going for a light jog are easy ways to stay active that don’t require big time commitments.
  5. Stay positive. A negative attitude won’t do anything to assist with weight loss! Celebrate when you achieve small goals and don’t stress if you don’t hit some of them right away. Focus on your accomplishments thus far and embrace your new curves.

As the leading low-carb eating plan, Atkins is based on an extensive body of scientific research.  New moms can enjoy a delicious, whole foods diet rich in proteins like fish, poultry, and lean meats, healthy fats like avocado, nuts,  and olive oil, lots of colorful vegetables filled with antioxidants and fiber, and low glycemic fruits like berries – essential foods for maintaining energy.  Plus, Atkins allows for about 25 percent more calories per day than a typical 1,200-calorie diet. This means nursing moms can safely and effectively lose weight on Atkins as they are receiving adequate calories, protein and nutrients.


Typical menu:

Breakfast:  2 egg omelet w/cheese and spinach

Snack #1:  Hummus with veggies (cucumber, red pepper, broccoli)


Lunch:  Grilled salmon, asparagus, side salad with creamy dressing


Snack #2:  Turkey & Cheese Roll-ups or Greek Yogurt w/slivered almonds & blueberries


Dinner:  Chicken breast, broccoli, side salad with olive oil dressing



Remember that losing your post-baby weight shouldn’t happen overnight; it’s a process that will take time, effort and a lot of patience. Just remember that setting realistic weight loss goals, starting slowly and staying positive throughout the process are crucial for losing your post-pregnancy weight.

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Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.