While there is no one way to lose weight after having a baby, taking all that weight off may not be as hard as you think. As with any time you are trying to lose weight, it is best to do it at a safe and manageable pace with a common sense approach combining a healthy nutritious diet and moderate exercise. But, with the demands of caring for a new baby, the postpartum period presents unique challenges to weight loss that may require a creative approach.
Gradual Progress
It may be unhealthy to lose the weight too quickly, cautions MayoClinic.com. After giving birth and the first week--when you may lose a lot of weight very quickly as your body adjusts to not being pregnant--shoot for losing about one pound per week until you get to your pre-pregnancy weight. You can start moderate exercise as soon as you feel ready--talk to your doctor if you had a C-section--and gradually work your way up to longer and more strenuous workouts. And be sure to take time to relax with or without your new baby since stress may cause the body to hold onto stored fat reserves.
Aerobic Exercise
According to CBSnews.com, 150 minutes of moderate exercise per week is ideal. Biking and walking are examples of aerobic exercise you can do soon after birth. Walking is one option that is gentle enough to do soon after giving birth. You can work it into your daily routine with your baby; and your new little one will get a look at the world. So get out the stroller or strap on a baby carrier and resolve to take a walk a few days a week.
Strength Training
The MayoClinic.com recommends including strength training in your post baby workouts, especially for your abdominal muscles. A stronger body will have better muscle tone and stamina. Many gyms, yoga studios and health clubs offer classes designed for moms and babies together. Postpartum yoga and pilates classes could be especially helpful to rebuild strong core muscles. Or try some strength training exercises at home with your baby. Pelvic tilts or squats--you can do these while holding your baby for added resistance--strengthen abdominal and pelvic floor muscles, says Robin Lim, author of "After the Baby's Birth."
Focus on Food
Eat a balanced diet of foods packed with nutrients. Include fruits, vegetables, yogurt, cheese, whole grains and lean meats. Keep cut vegetables, fresh fruit or granola bars on hand so you won't be tempted to snack on junk food. If you are hungry often, eat frequent but small and nutritious meals and watch out for the urge to eat to relieve stress or anxiety.
Staying Motivated
With your new responsibilities, the hardest thing may be keeping yourself motivated to maintain your healthy diet and exercise program. Make friends with other new moms and buddy up to lose your baby weight together or attend exercise classes with your baby. Don't have any mom friends? Baby and mom or breastfeeding classes can be a good way to meet other new moms. Or find out if your area has any organizations for new parents--ask your child's pediatrician or check on the Internet.
Member Comments