Pregnancy and the arrival of your child is a joyful time, but trying to get back to your pre-pregnancy body weight can be frustrating and difficult. If you have been successful achieving your pre-pregnancy body except for the last 5 lbs., don't give up yet. Kick up your workouts a notch and fine-tune your diet to successfully rid your body of the last 5 lbs. of pregnancy fat.
Aerobic Exercise
Step 1
Perform a minimum of 150 minutes of moderate exercise every week, as suggested by the U.S. Department of Health and Human Services. Strive to perform more than the recommended amount if you are already meeting this weekly activity requirement.
Step 2
Find ways to make aerobic exercise enjoyable. Try several forms of aerobic exercise until you find your favorite. Choose from brisk walking, jogging, running, hiking, bicycling, swimming or aerobics classes.
Step 3
Bring along the new baby for aerobic exercise, if possible. Walk briskly while pushing your baby in a stroller, or jog at a moderate pace with the stroller to burn more calories
Strength Training
Step 1
Incorporate a consistent strength-training regimen into your physical-activity plan to increase your metabolism, and gain strength and muscle tone. Concentrate on strengthening every major muscle group with weight training.
Step 2
Perform an upper body strength training routine at least twice a week. Concentrate on strengthening your chest, shoulders, arms, back and abdomen. Use dumbbells to perform bench presses, military presses, biceps curls and triceps extensions. Hold a dumbbell to your chest as you perform crunches for more resistance and better muscle definition.
Step 3
Perform squats and lunges while holding a dumbbell in each hand to target your quadriceps, hamstrings, glutes and hips. Stand on the edge of a stair while holding dumbbells to perform calf raises to strengthen your calves.
Nutrition
Step 1
Consume several small meals and snacks throughout the day to prevent hunger. Reduce your portions at meal time, but eat small amounts of nutritious food between meals.
Step 2
Eat lean proteins, such as chicken, fish and lean turkey and low-fat dairy products. Substitute whole grain bread, pasta and cereals for white bread, and pasta and sugary cereals.
Step 3
Consume more fresh vegetables and fruits at meals and as snacks. Serve one or two servings of vegetables at lunch and dinner, and snack on carrots, celery, green peppers, apples, pears, grapes or melon. Try eating fruit when you are craving a sweet snack or dessert.
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