Can you suggest me a 4-week fitness regime to help me lose the pregnancy weight i gained?

It’s every woman’s dream to lose all the extra pregnancy pounds the moment baby finally arrives — but the fact is no one (not even celebs!) snaps back to her pre-baby body so quickly. It’s important to keep your expectations in check: Depending on the size of your newborn (usually between five and pounds) and precise weight of your amniotic fluid and placenta (which you deliver at birth), most pregnant women can lose up to pounds during delivery. Considering the average pregnancy weight gain is between and pounds, that’s a healthy start!

So where do the rest of those pounds come from? Your breast tissue, blood supply, fat stores and enlarged uterus. In fact, giving birth might not shrink your baby belly very much at all — at least for the first six weeks, until your uterus shrinks back to around its pre-pregnancy size.

There are lots of things you can do to get into shape again. But it’s really important to give yourself a break: Your body just birthed another being. Things moved around, stretched and grew to make that happen. Don’t focus on "getting your body back" (it actually didn’t go anywhere!) but on creating a healthy, happy, and — possibly slightly differently shaped — you.

</div> <div id='passback-wbd6ef8'></div> Your Weekly Weight-Loss Goal

After you deliver, you will slowly lose weight. You may want to speed things along by working with your doctor to set a safe, reasonable goal. A good rule of thumb is to lose no more than one and a half pounds per week (that is, a calorie deficit of3, to5, calories per week, or to a day).

While many new mothers ditch the bulk of their pregnancy pounds by baby’s6-month birthday, everyone sheds weight at their own pace. Many factors have been proven to affect your weight loss journey — including your age (your metabolism slows down by about2 percent every decade after age, so you burn fewer calories at rest as you age), your diet (when you eat more protein than carbs and eat larger meals earlier in the day, your body burns more calories and works more efficiently), activity level (the more you move, the more calories you burn), and your natural metabolism, which is determined by your genes.

Keep in mind, too, if you gained more than pounds during your pregnancy, it could take extra time (from months to two years) to bounce back.

Breastfeeding and Weight Loss

Although shedding, or more pounds post-baby might seem insurmountable, it may take less “work” — or at least hours pounding it out on the treadmill — than you might think. That’s because, as many new moms will attest, breastfeeding helps melt off the pounds in record time. In fact, depending on how much milk you produce, breastfeeding can burn up about calories per day. What’s more, it stimulates the release of hormones that help shrink your uterus (and your post-baby belly). Unfortunately contrary to what you might have heard, you don’t need to hold on to an extra five pounds of weight as a reserve while you breastfeed (so those last few stubborn pounds might actually require some extra sweat sessions at the gym).

After you stop breastfeeding, your body has less work to do — which means it burns fewer calories than it did when you were nursing. However at the same time you may notice that weaning naturally decreases your appetite — your body’s natural way of putting you on the right kind of diet (so listen to it!). You’ll likely feel more free (and comfortable) to increase your activity level, too. So when you stop nursing, don’t worry too much about packing on the pounds you lost. Lifestyle changes can help keep your metabolism churning — and while you’ll need to scale back on food a bit, you can prevent those numbers on your bathroom scale from creeping back up.

Your Post-Baby Diet

Since your body needs ample rest and nutrition to recover from delivery, fend off infection and feed your baby, you shouldn’t even think about dieting until your baby is6 weeks old — no matter how anxious you are to squeeze back into your pre-pregnancy clothes.

Once you feel ready to start a post-baby diet (and you’ve gotten the OK from your doctor), make sure you’re still eating enough calories. Crash dieting isn’t just risky for you: If you’re breastfeeding and don’t eat enough calories, your body ends up producing less milk — which means you're hungry, growing baby goes on a diet with you. What’s more, burning fat too quickly can trigger the release of toxins that end up in breast milk. Even if you’re not nursing, eating too few calories can make your body think you’re starving. This confusion can cause actually slow down your metabolism, making it harder to shed those extra pounds in the long run.

Remember, if you’re nursing your calorie needs are even greater during the first six months after delivery than they were during the last trimester of pregnancy. Your doctor can help determine exactly how many calories you should be eating, since the number will vary depending on your BMI before pregnancy and your activity level. To put things in perspective, the average woman needs about2, calories a day, and breastfeeding women should tack on an extra calories to maintain their current weight. To lose one pound, though, you need to create a calorie deficit of3, calories per week (or calories less per day) by eating less or exercising more (which means the average breastfeeding woman would be back at2, calories per day to lose about a pound a week). Make sure the foods you do eat are packed with the proper nutrients (for tips on what to eat, check out the postpartum diet and/or breastfeeding diet). Also remember that the less you weigh, the fewer calories your body needs — so you may need to adjust your calorie intake as you slim down.

Calisthenics for pregnancy: - There is an exercise has many benefits if the pregnant woman exercising it gives them more energy and avoid back pain and help them return to normal physical condition soon after birth. But bearing in mind that the practice of any physical activity during pregnancy has its limits women should be familiar with it, it is not the time in which it seeks to register records. * Important guidance for pregnant women: - - Should consult a physician first before any activity. - Do not start activities require effort Substantial before pregnancy or during, a moderate program of effort is required. - Avoid strenuous exercise during high temperatures or high humidity. - Wear athletic shoes while walking. - Prolong periods of warming and cooling. - Pregnant need three extra thousand calories It is imperative to perform regular diet during exercise. - Pregnant women should be a snack before beginning any physical activity to avoid hypoglycemia. - Drink abundant water before, during and after exercise sports activity. - Try walking on the roofs (Land) level. - In the second and third phase of pregnancy, a pregnant woman can be used for exercises weight machines because they would be more comfortable. - If you observed any physical changes such as vaginal bleeding, severe fatigue, joint pain or irregular palpitation of the heart must consult a physician immediately. - Should not be on the pregnant woman's sports activities, whether: A. suffer from high blood pressure. (B) have symptoms or a genetic history of constriction or premature birth. (C) suffering from bleeding vagina .- avoid excess limit prolongation (excessive prolongation), because many of the ladies have her body more flexible during pregnancy as a result of the relaxation of the joints because the hormone (Relaxin) increases the likelihood of injury through stretching and doing the exercise of this hormone makes the joints more relaxation and suppleness. * Exercise first trimester (Up to a week): - Women can exercise their activities sports light during the first three months, but after consulting a specialist doctor in spite of the existence of a state of nausea or vomiting in the period, in addition to fatigue. - Not recommended practice of violent exercises That require too much effort.

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It is not easy to reduce weight at any stage of your life.

1) Follow proper supplementary program

2) Avoid fatty/junk food

3) Start a fitness program

 

It is said "NO PAIN NO GAIN" so if you have to loose weight you will have to give time for yourself and within4 weeks it is difficult to loose much of the weight. Still since you want to start up

1) Couple of days - Stretching and warm up exercise. As you body will not be ready for exercise prepare with the first step

2) Proceed with Cardio workout.

 

I prefer you joining some club since you will have someone to guide and see you are not doing something wrong as it might effect in pain and muscular injury.

A balanced diet

Do exercises Sports