Get in Shape After Pregnancy

It is normal to gain 20-30 pounds during pregnancy. But where does the extra weight go?

Baby 8 pounds

Placenta 2-3 pounds

Amniotic fluid 2-3 pounds

Breast tissue 2-3 pounds

Blood supply 4 pounds

Fat stores for delivery and breastfeeding 5-9 pounds

Uterus increase 2-5 pounds

Total 25 to 35 pounds

Weight gain during pregnancy doesn't have to mean that you'll never get back to your pre-pregnancy weight. Like many other women you miss your pre-pregnancy body. Here are some techniques to help you lose post-pregnancy weight.

1. Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.

2. Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.

3. Eat lean meats such as boneless chicken and the leanest cuts of beef.

4. Eat whole grains (breads, cereals, pastas) instead of the "white" versions

5. Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!

6. Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.

7. As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.

8. Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.

9. Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.

10. Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.