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The Best Tips for Losing Weight After Pregnancy

The Best Tips for Losing Weight After Pregnancy

Get your body back on track with these great dietary tips

Losing Weight After Pregnancy

With that in mind, here are 11 expert-backed tips and food recommendations to help you drop the pregnancy pounds and get you back into your old jeans.

Drink Water


“Drinking plenty of water is another dietary commandment that is important for everyone to follow,” says Fenster. “In addition to preventing you from getting dehydrated, it is essential for proper functioning of the cardiovascular and renal systems. It plays a critical role in helping the body eliminate waste and toxins. It also has the added benefit that it fills you up so that you don't eat as much; and there is some research has suggested that it may aid in increasing your basal metabolism.” Sass recommends “Keeping a water bottle with you at all times and trying to fill it back up 3-4 times a day.”

Eat Non-Starchy Vegetables

“Think salad greens, broccoli, Brussels sprouts, sugar snap peas, cauliflower, and peppers to name a few. These nutritional powerhouses are low in calories but packed with fiber, vitamins, minerals, and phytochemicals. This is the perfect addition to any meal or snack for weight loss efforts. I prefer fresh or frozen because canned can be high in sodium. Keep them on hand in the fridge all ready to be eaten so when hunger strikes, you reach for the vegetables and not the cookies. It’s also a good habit to begin each meal with a salad loaded with these non-starchy vegetables so that you are likely to consume fewer calories overall.

Deborah Orlick Levy, registered dietician and the Health and Nutrition Consultant at Carrington Farms

Focus on Whole Foods

“Focus on fast meals made with whole foods that can be prepared quickly, like smoothies. If you don't have time to cook at all, stock your fridge with healthy ready-to-eat options, like rotisserie chicken, hummus with chopped vegetables, and fresh fruit.”

Cynthia Sass, registered dietician and author of The New York Times bestseller S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

Get Sleep


“While we all know that sleep is rare with a new baby, it's critical to keeping your stress hormones like cortisol in check. Too much cortisol can increase appetite and lead to overeating. Our bodies also confuse hunger, thirst and fatigue. Often when we are sleep deprived, we are less able to resist snacking on higher calorie, higher sugar foods.”

— Lauren Harris-Pincus

Indulge in Dark chocolate

“Have a small amount of dark chocolate (70 percent or darker) every day, such as a few tasting squares or up to an ounce. Research shows that a daily dose of dark chocolate helps curb cravings for both sweet and salty foods. Make it ‘you time’ so you have a daily treat you look forward to each day and let the chocolate melt in your mouth (no chewing), which ups satiety.”

— Cynthia Sass

Make Oatmeal

“[It is] my go-to-breakfast every day. Oatmeal is low in fat, calories, and sugar and high in fiber. This combination makes it an ideal choice for someone who is looking to lose weight. Make sure to choose a plain oatmeal and sweeten it naturally. (The pre-sweetened or flavored oatmeal options out there are far less healthy options). I like to add a tablespoon of Carrington Farms Chia Seeds to my oatmeal for an additional fiber boost to keep me fuller longer; sprinkle cinnamon on my oatmeal to control blood glucose levels throughout the day so I don’t get that sudden drop in blood sugar; and use low fat unsweetened almond milk when I make it to keep my bones strong (almond milk is high in calcium).”

— Deborah Orlick Levy

Make Spaghetti Squash

“Spaghetti squash is so named because, when cooked, it separates into strands that look like spaghetti. It is also a good source of nutrients, including fiber and vitamins A and C. One cup of pasta has over 200 calories compared with one cup of cooked spaghetti squash, which has only about 40 calories. Use it in place of pasta for a high-fiber, low-calorie, satisfying and delicious meal.”

— Deborah Orlick Levy, registered dietician and the Health and Nutrition Consultant at Carrington Farms

Order Smart

“Pre-select healthy take-out options and keeps the menus at the ready (so you won't be tempted to order pizza, or another less healthy option). Great choices include steamed Chinese dishes loaded with veggies and shrimp, with brown rice and the sauce on the side, and taco salads made without the fried shell, tossed with pico or salsa in place of dressing, topped with black beans and guacamole.”

— Cynthia Sass

Try Cottage Cheese

“Cottage cheese is an often-overlooked pound shedding powerhouse. At about 90 calories and 13 grams of protein per ½ cup of 2% cottage cheese, you get blood sugar stabilizing protein with the bonus of calcium and probiotics. Top it with berries to add antioxidants and fiber, or blend into a smoothie for added creaminess.”

Lauren Harris-Pincus

Use a Buddy System


“Ask friends, neighbors, or family members to pick up items at the grocery store for you when they go, or ask them to babysit so you can do a little cooking. Use that time to make larger batches of healthy foods you can make ahead like quinoa, or meals that can be reheated, such as healthy soups or stews. Additionally, take cooking shortcuts — quickly steam frozen veggies like broccoli or green beans and toss with a little jarred pesto or olive tapenade — no washing, chopping or peeling required, and in minutes you have a healthy vegetable side dish.”

— Cynthia Sass

Watch the Sugar

“The American Heart Association recommends that women limit their intake of added sugars to 24 grams or six teaspoons per day. That adds up very quickly and extra sugar not only zaps your energy but also adds to your waistline. Stick to less processed, whole foods like fruits, vegetable, lean meats, low-fat dairy and whole grains.”

Lauren Harris-Pincus