BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

How to Lose the Baby Weight with a Balanced Diet

Trying to lose those few extra pounds you gained while pregnant but not sure where to begin? Find out how to lose the baby weight with a balanced diet and bistroMD here!

How to Lose the Baby Weight with a Balanced Diet


How to Lose Baby Weight with A Balanced Diet

Day 1
Welcome to your first day of the "after baby diet!" You may be wishing to lose baby weight quickly, though it is important to use this time to start dismissing fad diets and embark on a complete lifestyle change. While fad and crash diets are tempting, and may even result to fast weight loss, they are often unsustainable and restrictive. Thus, making small, yet effective healthy lifestyle changes can transpire into long-term results, including with a balanced diet. Nonetheless, most health experts encourage a slow and steady weight loss pattern of one to two pounds weekly (or four to eight pounds per month) and can be achieved with the meal tips outlined for the weeks ahead!

Week 1
Use the first week to familiarize yourself with a balanced diet, along with how it visualizes on meal plates and during snack time. A balanced meal includes colorful produce (especially non-starchy veggies) making up at least half the plate, a quarter of it including a protein source, the other quarter featuring a starchy vegetable or whole grains, and complemented with a healthy fat source. In addition to consuming well-proportioned meals, balance snacks with protein and fiber to help keep hunger at bay and lessen the risk of overeating come mealtime. Valuable snack choices include string cheese and whole grain crackers, Greek yogurt and fresh berries, cottage cheese and pineapple chunks, peanut butter and apple slices, and hummus and carrot sticks.

Week 2
After getting the basics down of a balanced diet, begin trying new foods and testing different cooking techniques. For instance, if steamed broccoli is your go-to vegetable of choice, try roasting zucchini squash with a light drizzle of olive oil and salt and pepper to taste. Also make an effort to try a new fruit or vegetable or recipe each week!

Week 3
With the basics of a balanced diet becoming more engrained, start tuning into the body’s natural hunger and satiety cues. Listening to these cues not only helps to keep portions naturally in check, but addresses whether or not the desire to eat is truly based on hunger or a craving, which are often heightened when feeling the effects of stress and sleep deprivation. And while consuming high-fat and sugar products is discouraged on a regular basis, foods should simply not feel off-limits or restricted, as feeling deprived of foods can heighten their temptation and desirability. So if craving chocolate cake, cut a small piece, sit down with it at a designated dining area, and be present during the complete eating experience. Preparing such foods in your own kitchen (rather than purchasing packaged and convenience products from the store) allows tighter ingredient control, strengthens food appreciation, and transpires into a healthier lifestyle.

Week 4
Whereas consuming a balanced diet is key for weight loss, so are other lifestyle factors. Start implementing new healthy habits and weight loss techniques listed below for the next weeks and future to come!

• Exercise
Aside from nutritional recommendations, diet should be balanced with regular exercise. Being active promotes weight loss and maintenance and supports digestive, heart, and overall health. The American Heart Association encourages partaking in at least 150 minutes of aerobic activity each week and the inclusion of strength and resistance training two times per week at minimum. Feeling limited on time being a new mom? Don’t fret! You can also also include baby in your physical activity, including taking a walk, going to the park, and these additional postnatal workout ideas.

• Drink More Water
Limiting sugary beverages and drinking more water reduces sugar and calorie intake and lessens the desire for seconds and larger portions, and ultimately, the risk of overeating. Drink more water by consuming a glass before and with meals, keeping a water bottle conveniently on hand, and these four hacks. And not to mention, water also can ease the symptoms of sleep deprivation that many new moms face!

• Take Some "You" Time
As your life is changing, you may be tempted to spend all your time and energy on your baby. While quality time and attention are necessary, so it allowing yourself to unwind. Hire a babysitter or ask a friend or family member to watch your baby while you get a much needed time for yourself. Additional factors for good heath include sleeping seven to nine hours each night and managing stress through healthful techniques, including yoga, meditation, and reading.

Lose Baby Weight with bistroMD

You often cannot find the energy or time to even brush your hair some mornings, so how is meal planning and exercising going to fit into your already chaotic schedule? Well, bistroMD believes you should not have to worry about losing weight post-pregnancy! BistroMD is designed by Dr. Caroline Cederquist, a mother to four children who understands the stress and love that a new baby can add to your life. Through her experience, she has designed a meal plan that features the following benefits:

• Balanced Macronutrients
BistroMD delivers healthy and delicious meals right to your doorstep, helping you develop healthy eating habits and lose weight. Being doctor-designed and dietitian-approved, all meals contain 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates. The balance of macronutrients provides the body jump start healthy weight loss and keep it off.

• Designed Just for You
BistroMD designs a customizable program specifically for you – state your food allergies, mark your favorite foods (over 150 to choose from!), and even request that certain foods not be sent to you. Nonetheless, rest assured you will receive meals tailored to your individual needs and taste buds!

• No Preparation Required
Along with ensuring meals are balanced, bistroMD also takes care of the meal planning, grocery shopping, and cooking. All you have to worry about is heating them up, enjoying a nutritious meal, and spending time with your new baby.

• Or Kitchen Cleanup
There are no pots, pans, or dishes required with bistroMD! This gives you extra time to spend with your baby, exercise, or simply relax at home.

Losing weight post-pregnancy has never been so convenient or tasted so food! Enjoy chef-prepared meals such as stuffed French toast, dark chocolate chip crepe with pork sausage hash, beef with mushroom marsala and linguini, grilled salmon with champagne sauce, chocolate cheesecake, need we say more…? So, what are you waiting for? Do not let another minute pass you by! Contact bistroMD and start losing post-pregnancy weight by visiting the official webpage here or calling 866-401-3438 today!

Doctor-Designed, Chef-Prepared, Weight Loss Program

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