Faced with the pressure of fitting into the infamous pre-pregnancy jeans, many women feel helpless in the shadow of the overwhelming demands of an infant and spouse, emotional ups and downs, lack of sleep and general chaos of the first few months of motherhood. Realizing the benefits to weight loss and how to take a healthy approach gives moms the right tools for tackling the challenge.
Healthy Eating is the Most Important
Diets rich in fruits, vegetables, whole grains and healthy amounts of meat and dairy are key to not only maintaining a healthy weight but warding off diabetes, heart disease, many types of cancer and obesity.
Postpartum nutrition "will be essential if you're going to keep up your energy level, gradually take off those extra pounds put on during the nine months of pregnancy, and if you're nursing, produce enough milk," according to the book "What to Expect The First Year." Including balanced portions of food groups, healthy eating focuses on gaining real nutrition from real foods instead of relying on nutritionally dense processed foods loaded with added sugar, salt, fat and chemical additives.
Exercise Begins Slowly
Although it is tempting to hop on the treadmill the first week home from the hospital, strenuous exercise should be avoided until clearance at the six week postpartum checkup. With more difficult births or cesareans, moms are encouraged to wait at least 8 to 10 weeks to begin strenuous exercise.
According to the American College of Obstetricians and Gynecologists, "exercising after you have your baby can improve your physical and mental well being." Women are encouraged to do simple activities such as put the baby in a carrier and take a walk. Activities included in a pregnancy workout are generally fine as soon as moms feel able to do so; also light exercises like walking are a non-intense way to relieve stress without childcare and slowly build stamina to make way for more intense routines after the first six weeks.
After the six week checkup, women can begin to build an exercise routine. Set simple goals in the beginning and slowly add on; hence the name, gradual weight loss takes time and it's important to see success in losing a healthy 1 to 2 pounds per week. A beneficial fitness routine includes working out four or more times per week and including strength training and cardio intervals; activities alternating between moderate and high intensity bursts to provide the best fat burning results.
Weight Loss Takes Time
Healthy weight loss takes time, especially after pregnancy and the addition of a newborn. Infants want to cuddle up to a soft mommy, not one made of steel. It is important to nurture the times nature gives women to be supple and plump; they have the rest of their lives to aim for rock hard abs and tight buns.
Being healthy is physical and mental; it's critical for moms to give themselves a big pat on the back for carrying and delivering a baby. It's okay to splurge once in a while; however, adapting a biological view of the effects of eating healthy foods can help women understand the reasons to do so. Skinny jeans can only motivate so much, but the thought of warding off diseases and becoming a healthy role model for her children can help moms put baby weight loss in perspective and see the long-term reasons for adopting a healthy lifestyle.
References
- Food Rules; Michael Pollan; 2009
- American College of Obstetricians and Gynecologists" pamphlet; Getting in Shape After Your Baby is Born; 2009
- What to Expect The First Year; Heidi Murkoff, Arlene Eisenberg, Sandee Hathaway, B.S.N.; 1996
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