Um...I Didn't Exercise Before the Baby. What's the Best Way to Start Now?

iVillage: Ready to Lose the Baby Weight? Here's How to Get Started

Don't worry, mama: It's never too late to get active. But if you weren't exactly a gym rat before baby, it's best to start slow. Moms who were on bed rest prior to delivery need to be especially careful. "When you're on bed rest, your muscles don't have to work against gravity and they atrophy," says Merrill. In the early days, simply moving around while you take care of your baby is enough to stimulate your muscles. Later, add in short walks. You can do it with or without your baby, and it requires no special equipment.

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Bounce Back Aft...

Staring at the scale in shock? Knock it off! You just gave birth, and despite what the glossy tabloid mags would have you believe, getting back in shape takes more than a few weeks -- even for celebs! (See which star mamas have a healthy attitude about losing the baby weight here.) If you're ready to start your slim-down, here's what you need to know to get back into shape without going insane.

How Do I Lose the Baby Weight?
Although the standard weight loss advice is "eat less, exercise more," as a new mama you'll need to be careful about cutting calories, since you're still healing from giving birth -- and you need your energy to take care of baby. Non-breastfeeding moms need a minimum of 1500 to 1800 calories a day. Breastfeeding? Add around 200 to 500 calories per day more, which equates to about two extra snacks. The key, especially in the early post-partum days, is to "listen to your body and feed yourself," says Jennifer Wilder, MD, author of "The New Mom’s Survival Guide: How to Reclaim Your Body, Your Health, Your Sanity and Your Sex Life After Having a Baby." Eat when you're hungry and don't even think about starving yourself. Make smart choices, such as snacking on fruit and veggies, instead.

Gradually amp up your exercise, as well. Start easy (think walking, not wind-sprints) but add activity as you feel able. Be sure to include some strength training. Pregnant moms tend to lose mass, and muscle burns calories, so strength training can actually increase your metabolism. Score!

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When Can I Start...

Don't say diet! Diets equal deprivation, and no one -- especially stressed out, over-tired new moms -- can survive on a deprivation diet for long. Instead, focus on healthy, filling foods, such as fruit smoothies, yogurt, green leafy veggies, fortified cereals, dried fruit and lean meat.

"You shouldn't really be on a diet right away post-baby," Dr. Wilder says. "Consuming less than 1500 calories a day can be really dangerous and can put your milk supply at risk if you're breastfeeding." If you absolutely insist on cutting calories, wait at least six weeks and consult your doctor first.

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When Can I Expec...

Sorry, but it's not tomorrow -- and that's okay. "Women need to give themselves a break," says Dr. Wilder. "Don't compare yourself to your friend who can fit back into her size 2 skinny jeans in weeks. That isn't the norm. It takes a lot of time to get your body back."

Remember: It took nine months to grow your baby, so assume that it'll probably take you another 12 months to get back into shape. And by "back into shape," we mean fit and healthy. There's a chance that not everything will ever look exactly like it did before (maybe your hips will be ever-so-slightly wider, your stomach not as perfectly flat), but you can get pretty darn close.

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Are There Diets ...

Absolutely! Any diet that cuts out entire food groups is not a good choice for new moms. Forget fad diets too -- they're impossible to sustain long-term and may be unhealthy in the short-term. Your best bet? A well-balanced diet that includes plenty of fruits, veggies, whole gains and lean protein.

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What Are Some Qu...

When you're busy caring for a baby, it can seem next to impossible to prepare -- much less eat! -- healthy meals. So make things easy for yourself. Pick up a rotisserie chicken at the grocery store. Serve some of it for dinner with a side of quickly-heated frozen veggies and fast-cooking brown rice. Slice some more of it into a big salad of pre-washed, pre-packaged leafy greens the next day and voila -- two quick, easy, low-cost meals.

Frozen entrees are okay, too, but scan the ingredient list first. Stay away from anything with high levels of sodium, and look for breaded, baked items rather than deep-friend foods. And keep plenty of high-fiber cereal and instant oatmeal in your cupboard. Nothing is quicker than breakfast for dinner!

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How Many Calorie...

On average, breastfeeding burns about 500 calories per day -- but that figure may be lower or higher depending on your baby's age and how many times a day you nurse her. (The more milk you make, the more calories you burn.) While breastfeeding has helped a lot of moms drop the baby weight, it's not a magic bullet. "I breastfed for 18 months, but I still had those last few pounds left," says fitness expert Tracey Mallet, author of "Super Fit Mama" and a mom of two. Like many moms, she reached a weight-loss plateau and didn't drop the final few pounds until after she weaned her daughter, with the help of exercise. Your experience will be yours alone, so breastfeed your baby for her health -- not for the weight loss. As long as you eat healthy and move, the weight will come off eventually.

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What's the Best ...

First things first: Before beginning any ab exercises, ask your doctor or midwife if you experienced a separation of the abdominal muscles during your pregnancy. If you have, you'll need to wait until it heals before beginning any serious ab work.

If you're good to go, try this: "You can work your deep abdominals by drawing in your belly button toward your spine," says Sabrena Merrill, MS, a personal trainer certified by the American Council on Exercise. "That paired with Kegels and pelvis tilts does a lot to tone up the area below the belly button." Breastfeeding can also help tone your tummy in the early days. (Nursing stimulates uterine contractions, which helps the uterus to shrink back to its pre-pregnant size.) Later, pilates or other core work can help you get your abs back into shape.

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Um...I Didn't Ex...

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What Are the Bes...

For busy new moms, a do-it-at-home DVD may be the best exercise option. The reason? You can pop it in while baby is napping, and there are so many options these days that it's easy to find a workout that suits your interests and abilities. For guidance, check out our slideshow, Get Your Pre-Baby Body Back: The Best Exercise DVDs for New Moms.

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I’m Trying to Lo...

Why snack? Because you need energy, that's why! Regular snacks can keep your blood sugar levels relatively constant; without snacks, you may experience debilitating drops that leave you feeling light-headed and (even more) tired. "Your body is like a car," Dr. Wilder says. "It needs fuel. Going from 8:00 a.m. to 1:00 p.m. and then from 1:00 p.m. to 6:00 p.m. without eating is simply not enough fuel for your body." So stock up on healthy snacks. Dr. Wilder -- who has three kids -- favors yogurt parfaits made with low-fat granola.

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