Weight gain during pregnancy is a normal and healthy process that ensures both
you and your baby are adequately nourished and supported during pregnancy.
Weight loss after pregnancy can often be slow, and some mothers may find this a
bit frustrating. It is very important that you do not go on a crash or fad diet
in the post partum period. Even though you are no longer pregnant, your body
still needs adequate nourishment, particularly if you are breastfeeding. In
fact, breastfeeding mothers typically expend 500 or so additional calories every
day producing breast milk for their newborns!
A healthy diet that incorporates regular exercise or activity will help you lose
weight sensibly after pregnancy. Remember that it took several months for the
scale to go up, and thus will likely take several months for the scale to go
down as well.
Losing Weight and Feeling Great Your doctor will probably recommend that you avoid strenuous exercise or
activity until you have had your six week post partum check up. In fact, until
this point in time it is likely that you will not feel much like exercising
vigorously.
During the initial recovery period however, if you feel up to it you might
consider taking your newborn for a stroll. Walking is a wonderful form of
exercise that will not only help improve your health and help you lose weight,
but also clear your mind and help you fight back against post partum depression.
If you haven't already, you should purchase some clothes that fit. Chances are
it will take some time for you to fit back into you pre-maternity clothes, and
you will have shrunk to a size that makes wearing your maternity clothes
unreasonable a few weeks after delivery.
Why have some clothes on hand? By looking great and feeling great you will not
fret as much about weight loss and will improve your self esteem. This will help
you focus on being healthy rather than simply losing weight.
Here are some additional tips for starting a weight loss regimen in the post
partum period:
Start out slow. This is particularly important if you were not able to
exercise regularly during your pregnancy. If you take on too much at once
you may burn out quickly or worse, injure yourself.
Stock up on healthy and convenient snacks. Have plenty of fruits and
lean meats available in the refrigerator. The more handy and healthy snacks
you have available, the less likely you are to grab for something unhealthy.
Choose high density foods. Avoid eating foods that offer little in the
way of nutrients. Highly processed foods and snacks are not the optimal
choice for energy after pregnancy. Again, fruits, nuts, vegetables and dips,
whole grains and other healthy selections are your best bet.
Eat several small meals per day. This is the same advice you probably
heard during your pregnancy, particularly if you were battling morning
sickness. Believe it or not the same rules apply in the post partum period.
Doing so will provide your body with a continual supply of energy and
support, and will also help boost your metabolism.
At no time during the post partum period should your caloric intake fall
below 1500 calories if you are breastfeeding. This may impact your body's
ability to provide milk and adequate nourishment to your baby.
Remember, slow and steady wins the race with regard to weight loss.
Reward yourself for each “baby step” you take, and remember to pamper yourself
on occasion during the post partum period. Before you know it, you will recover
your figure and feel great, without suffering in the process!
