Putting on weight while pregnant is normal but some new mums are keen to shift the extra pounds after giving birth
So what are the best and safest ways to get your post-baby body into shape? When should you start exercising after having a baby and how do those pesky celebs do it?
First and foremost it is essential to get the go ahead from your doctor before embarking on any kind of exercise regime or diet and most experts recommend waiting until after the six week postnatal check up before trying to lose any weight.
Secondly give yourself permission to take it slowly. Aim for a weight loss of around 1 - 2 pounds a week. This pace will not only be sustainable but should not affect your baby's growth or your milk supply if you're breastfeeding.
Remember it took nine months to make your baby and most women find it can take up to a year to feel like their pre-baby selves again, so don't be discouraged if you can't fit into your favourite skinny jeans in the first few months.
What types of exercise will help me lose my baby weight?
Whether you've had a baby or not staying active is important when trying to drop a dress size. Use a combination of cardio and strength training to achieve the best results.
Once you've been given the nod by your healthcare professional why not start with some gentle daily walks with your baby in their pram?
You could also add some moderate stretching and pelvic floor exercises too.
Group classes are a good option as not only will you be under the supervision of a fitness expert but they're a great way to meet other new mums in your area. There are specific postnatal yoga and pilates classes which will help to tone and strengthen your body safely. And if you're worried that exercise will have a negative effect on your ability to produce breast milk then the recent guidelines from NICE**** (National Institue for Health and Care Excellence) should reassure you. It states:
'Midwives and other health professionals should encourage women to breastfeed. They should reassure them that a healthy diet and regular, moderate-intensity physical activity and gradual weight loss will not adversely affect the ability to breastfeed or the quantity or quality of breast milk.'
If you're particularly concerned about your tummy and abdominal muscles then there are some tightening moves which you can work into your daily routine.
Here's an exercise plan that could help.
How do I lose weight after a c-section?
The birth experience for c-section mums is a lot different to those who give birth vaginally. It's easy to forget that a Caesarian section is, in fact, major surgery and so the recovery will also be different.
C-section mothers retain a lot more fluid after giving birth which can come as a shock and it isn't until a full six weeks have passed that they are usually free from all painkillers and restrictions. It can take many months for the stomach area to shrink and fluid to pass so while it might be difficult, it's best to enjoy time with your baby and to remain patient.
Once you have been given the go ahead by your doctor at six or eight weeks post-partum, you can slowly start to exercise regularly. Try walking, jogging, swimming, cycling and abdominal exercises while also reducing your food intake by 100 calories per day. This small amount will help the fat burning process while also being a safe approach if you're breastfeeding.
Will breastfeeding help me lose weight after having a baby?
Women are encouraged to breastfeed for as long as possible and according to the NHS more than 73% of new mums do start breastfeeding. Breast milk is proven to protect your baby from infections and diseases, it can help to build a strong emotional bond between you and your baby, plus breast milk is available whenever the baby needs it.
But what are the benefits of breastfeeding to you as a mother? And can breastfeeding help you lose weight?
Jennifer Ritchie, the author of 'I Make Milk... What's Your Superpower?', says there are a lot of misconceptions about weight loss and breastfeeding. She explained: 'Some people believe that the weight just drops off if you’re breastfeeding. Others think it’s hard to get your body back while you’re breastfeeding.
'Neither is exactly right.'
Breastfeeding does burn a lot of extra calories with reports suggesting it could be as many as 850 a day (sounds a lot more appealing than sweating it out on the treadmill...). But losing weight while breastfeeding isn't guaranteed because the process makes mothers hungrier so reaching for extra food during this stage is a normal side effect.
So to make the most of the calorie burn of breastfeeding, simply make a few small dietary changes. Choose filling but healthy foods like oat porridge, brown rice and sweet potatoes and switch out the crisps for lower calorie popcorn. Make life easier for yourself and pre-prepare raw vegetables and fruit which you can keep in the fridge, ready to be eaten when you're feeling peckish.
It's also a good idea to eat smaller, healthy meals but more regularly throughout the day. Don't leave big gaps between meals as this will stop you feeling hungry and you'll be more likely to stick to your healthier alternatives.
Can I diet to lose my baby weight?
Like with starting a fitness regime after giving birth, it's best to wait until your six week check up and the agreement of your doctor before you make dramatic changes to your diet. This could be even later if you are continuing to breastfeed.
But if you're ready to lose weight and you want to combine exercise with a dietary plan, then there are some easy changes to make.
One well known new mum who has been on her own baby weight loss journey is presenter and DJ Neev Spencer. After putting on three stones (20KG) while pregnant with her daughter Genevieve, she found her attempts to shed the pounds were hampered; first by the fact she gave birth by c-section and then three months later discovering she had a slipped disc which entailed more major surgery.
So Neev decided that changing her diet would be the only way she could get back to the svelte figure she had before becoming pregnant. She explained:
'I’ve done it 99% diet because of my back.
'I knew I couldn’t try to lose any weight with the help of exercise, it would all have to be diet. It basically meant eating lots of healthy fats, lots of greens, no wheat, no refined carbs and no sugar whatsoever.
It's a tough regime and Neev says she's had to be very strict but all the effort has been paying off: 'I started it on October 12th last year and it’s now coming up to nine months and I’ve lost nearly 13 KG.'
But Neev says ensuring you get proper nutrition is the most important thing and that new mums should try to remain patient. She said: 'The best advice I’d give is not to be too hard on yourself.'
So what does an average day on Neev's baby weight loss diet look like?
Breakfast
Two eggs with butter and bacon
Coffee with a splash of cream
Morning Snack
Five almonds at 11am
Coffee with a splash of cream
Lunch
Salad dressed in olive oil and lemon, with plain chicken or fish
Afternoon snack
Celery and houmous and a few olives
Dinner
Chicken, fish or steak with loads of vegetables and salad
Strawberries and cream
Two squares of 90% dark chocolate
Neev also has a herbal tea before bed and stays hydrated with lots of water throughout the day.
I've lost some of the baby weight but now I've plateaued. Why can't I seem to lose the fat no matter what I try?
So you've started a diet, have been exercising regularly and for the first few weeks the weight was coming off. But now it seems to have stopped regardless of your lifestyle changes. How totally frustrating.
But be reassured you're not alone. Hitting a weight loss plateau is normal and especially so for those who have recently given birth.
So how can you lose those final pounds?
How did Holly Willoughby lose the baby weight?
This Morning viewers have been amazed by Holly's slimmed down figure with the mother of three appearing to be even more slender in recent weeks. And it seems the secret to her toned physique is Pilates.
According to Lynne Robinson, the director of Body Control Pilates, Holly has been having weekly classes at her home since the birth of her daughter Belle in 2011.
The Pilates supremo told The Sun: ‘I worked with Holly for several months, teaching her privately at her home once a week.
'Holly had postnatal mat work classes which concentrated on strengthening and toning her core.'
So there you go! Where do we sign up?
How did Billie Faiers lose her post-baby weight?
The TOWIE star is mum to two little ones and only gave birth to son Arthur in March this year. But by May she was already back in her skinny jeans. So ho did she do it?
Billie went up from a size 8 to a size 10 while pregnant and told New! Magazine that she credits her shrinking post-baby figure to breastfeeding, something she didn't do with daughter Nelly.
Adding in an interview with Closer: 'You can feel your tummy almost contracting while you breastfeed.
'It's funny, but I think it's definitely helped me slim down.'
It was a different story after Nelly's birth in 2014, however, when Billie used quick bursts of exercise to help regain her pre-baby body.
At the time she told Now Magazine: 'I rarely get time to myself, so I’ve been doing exercises around the house. When I have a spare five minutes, I do a set of 20 squats and crunches.
'I do five sets over the course of the day - when I get out of the shower or when Nelly is asleep or playing on her mat.
'I’m also constantly on my feet and lifting the baby, so I’m burning energy and keeping my metabolism moving and I’ve been doing loads of walking near my house in Brentwood.'
How did Kim Kardashian lose her baby weight?
Kim Kardashian is famous for her killer curves but even the queen of reality television wanted to slim down after the births of her two little cuties, North and Saint. And while we've seen pictures of her going hard with her fitness regime, it seems a strict dietery plan has also had its part to play.
Kim's nutritionist Colette Heimowitz revealed to EliteDaily exactly how she lost the baby weight and stays trim. And it's all about filling up on protein and avoiding sugar.
She told the publication, 'The body is only built to circulate about the equivalent of 1-2 teaspoons at a time… but if you’re constantly drinking sugar and eating carbs that turn to sugar in your body, you’re wearing down your sugar metabolism over time… and a lot of that excess sugar converts to fat, and that’s how you gain all your weight.'
She adds: 'Our blood is made of protein and if you were to mix protein with sugar, you’d get caramel.'
Heimowitz says that Kim makes sure she gets enough protein in her diet to keep her satisfied and to stave off hunger pangs. Her best advice to those wanting to replicate Kim's flat stomach? Be aware of the carbs you're consuming. She explained: 'The best thing is to count carbohydrates… Figure out what you’re doing now… count the carbs you normally eat in a day, and cut them in half.'
How did you lose your baby weight? How quickly did you get back to your pre-baby body? Let us know on Facebook or Twitter