The average woman gains 25 lbs. during pregnancy and loses 14 lbs. during childbirth. The end result is an overall net gain in weight postpartum that can be unsightly and emotionally taxing. Despite numerous myths holding that baby fat is permanent, excess weight can be lost after pregnancy. If you are considering a weight loss program after pregnancy, consult your physician and a qualified women's health specialist to determine what program is appropriate for you.
Focus on Healthy Foods
Eating healthy foods is essential after pregnancy to help promote a healthy postpartum weight. The Mayo Foundation for Medical Education and Research recommends focusing on lean protein, fruits, vegetables and whole grains. The foundation notes that the high fiber found in whole grains, fruits and vegetables increases satiety which results in less food consumption throughout the day.
Avoid Junk Foods
It can be tough to overcome the junk food cravings that are associated with pregnancy. However, it is essential to limit these high calorie, high sugar and fat laden junk foods to facilitate weight loss postpartum. Avoid buying such foods at the grocery store and throw out existing junk foods in your home.
Cut Portion Sizes
During pregnancy you were instructed to take in a certain number of extra calories to help meet the nutritional demands of the baby and yourself. As a result, your portion sizes most likely increased to meet these demands. Cut portion sizes back to the recommended serving size in order to meet your weight loss goals. A helpful way to accomplish this is by substituting more frequent smaller meals for larger traditional meals.
Incorporate Exercise Gradually
Most women are very anxious to get the excess weight off after pregnancy. Previous medical practice advised women to begin exercise 6 weeks after delivery. However, the Mayo Foundation for Medical Education and Research suggests that women who exercise while pregnant and have had a vaginal delivery without complication can begin exercise days after delivery. When you are cleared by your physician and ready for exercise, it is imperative to incorporate it gradually. According to the Cleveland Clinic, this can be achieved by beginning with light aerobics and progressing with intensity and duration as tolerated.
Exercise with Others
It is a well-known fact that people tend to have more motivation and success when engaging in an exercise program with others. You can benefit from this phenomenon by exercising with other new or expectant mothers. If you are having trouble finding an exercise buddy, check local ads for postpartum fitness classes.
