If you're anxious to get back into those pre-pregnancy clothes, diet and exercise are the key, but new moms need to make sure they're not rushing things. The conventional wisdom is to go easy until your six-week postpartum checkup. If you're a nursing mom, you'll need to make sure you're getting enough calories to keep both you and your baby healthy.
Diet and Breastfeeding
If you've gotten used to eating for two, it may be hard to go back to eating for one again. Now is the time to focus on fruits, vegetables, whole grains, lean meat and fish. A healthy diet will help you shed pounds and give you energy to take care of that newest member of the family.
If you're counting calories, Fit Pregnancy says that moms who breastfeed need an extra 500 calories a day for a total calorie count of about 2700. However, breastfeeding alone can burn 600 to 800 calories a day, so it's possible to lose weight just cuddling in a chair with your newborn. Fit Pregnancy reports that some moms have actually lost all of their baby weight and more through breastfeeding alone.
Aerobics
New moms should go easy getting back into the exercise routine. Start with something as simple as a walk around the block to see how your body responds. As your body adjusts, step up the pace. The easiest way to incorporate aerobics into your routine is to find something you can do with your baby. Take a walk with your baby in his stroller or buy a jogging stroller if you like to run. Attach a trailer to your bicycle that can accommodate a young child.
Fit Pregnancy suggests joining an exercise class for new moms. A class may help motivate you to work out and provides not only the benefit of burning calories but also friendship and social support. Nurse-educator Susan Toth tells BabyCenter that nursing moms shouldn't worry about exercising while breastfeeding. She says even vigorous exercise won't have a significant effect on the amount or composition of the milk your body produces.
Weights
Lifting weights can help you tone up, speed up your metabolism for weight loss and develop the muscles you'll need for toting that baby carrier around. Exercise physiologist and postpartum fitness expert Renee M. Jeffreys suggests making your baby part of the routine. Jeffreys tells Fit Pregnancy that you can hold your baby to your chest while doing lunges. As your child gets older, you can lie on your back and hold the baby above your chest, slowly pressing him or her toward the ceiling several times. It's fun for you and your baby.
Naps
New moms will be happy to hear this. Fit Pregnancy reports that getting plenty of sleep may help with weight loss. A nutrition director at the University of Miami School of Medicine tells the magazine that when you're sleeping, you won't be binging on high-calorie, high-sugar foods for energy. Sheah Rarback says that by sleeping when your baby does, you won't end up with a long-term sleep deficit that may lead to "naughty cravings."
Member Comments