Several factors affect the way your postpartum body looks. Your diet, fitness level before your pregnancy, how much weight you gained during pregnancy and if you exercised regularly during pregnancy will play a part in how much work it will take to get in shape after having your baby. Whether you need to lose 5 pounds or 60, your goal is attainable if you have a proper diet and exercise plan and pay attention to how you feel. Consult your doctor before beginning any postpartum diet and exercise regimen.
Listen to Your Body
Pregnancy, labor and deliver take a huge toll on your body. Beside being tired from giving birth to a human being, you may also be low on vitamin and mineral stores from your pregnancy. Give yourself time to heal and feel strong before starting a diet and exercise program, and talk to your doctor or midwife beforehand. Some health professionals recommend waiting six to eight weeks to start exercising again while others will give you the OK after just a few days. Factors like breastfeeding, a Cesarean-section birth and your fitness level will have an effect on what you are able to safely do. Usually 1 or 2 pounds a week of fat loss is a healthy goal, the Mayo Clinic notes.
Diet Plan
You should not starve yourself or begin a fad diet, particularly while breastfeeding. Even if you are not breastfeeding, you will not want to deny your body of vital nutrients you need to get strong again. Drink plenty of water and hot tea. Eat five small meals throughout the day, rather than three large ones, to speed up your metabolism. Avoid empty calories like sugary and salty snack foods and white bread or pasta. Eat foods like homemade soups and broths, fruits and vegetables, good fats, whole grains and quality proteins. These types of foods will fill you up with leave you satisfied, while allowing you to shed unwanted fat safely. Ask your doctor if you should continue taking prenatal vitamins.
Cardio Exercises
Cardiovascular, or aerobic, exercise will get your heart rate going and burn calories. Consuming fewer calories through diet while burning calories through exercise will almost guarantee healthy weight loss. Jog with your baby in a jogging stroller, the Mayo Clinic suggests, or take a brisk walk with your baby in a front carrier. While your baby is sleeping, try a home cardio DVD that includes activities like power walking or dancing. If you can leave your little one with your partner or another trusted family member ,swimming will provide you with a low-impact cardio workout.
Strength-Training Exercises
Building up your muscle strength will not only improve the way your body looks after you lose the baby weight, it will help you keep the weight off by raising your metabolism. Start out slowly with exercises like pelvic tilts and Kegels. When you feel strong enough, try squats and lunges. Arm weights can add a new dimension to your workout by adding strength and tone to your triceps, biceps and pectorals. Upper-body strength will come in handy as your baby grows and you carry around an infant car seat or the ever-larger infant himself.
Finding Time
Caring for a newborn baby is a full time job. Beside your baby, you most likely have other obligations like work, older children and daily chores around the house. It may seem almost impossible to find the time and energy to exercise and prepare healthy food for yourself. Do what you can and be easy on yourself. If you can only get in 10 minutes of exercise, be proud that you got that in. Keep in mind that taking these steps for yourself will improve your mood and energy levels in the end.
References
- Mayo Clinic: Weight Loss After Pregnancy: Reclaiming Your Body
- American College of Obstetricians and Gynecologists: Getting in Shape After Your Baby Is Born
- BabyCenter: Diet for Healthy Post-Baby Weight Loss
- Government of Western Australia Department of Health: Post Natal Exercise
- Association of Reproductive Health Professionals: Counseling Postpartum Patients About Diet and Exercise
