Get Your Body Back!

Wednesday, November 11, 2009
by Helen Golden

Your Survival Guide to Postpartum Weight Loss

The average weight gain during pregnancy is between 25 and 35 pounds. During birth, a new mom may instantly shed up to 15 pounds, leaving about 12 to 20 pounds of excess weight to deal with.

It Seems Almost Impossible to Lose All My Pregnancy Weight!

I'm living proof that having a baby does not mean you have to be soft and out of shape.  Having spent a total of 7 months on strict bed rest during my two pregnancies, I gained 50 lbs with each one! Remember, it takes time for your body to bounce back to normal so don't beat yourself up too much.  It will happen if you stick to sensible eating habits, moderate exercise and a little discipline.

Don't Diet After You Give Birth... Or Any Other Time For That Matter!

Diets never, ever last and neither does the weight loss associated with most diets!  Concentrate on healthy eating, and develop a sustainable exercise plan. Once your body has begun to recover from delivery and your period has returned to normal, start following a healthy, low fat sustainable weight-loss plan (feel free post suggestions for preferred editorial) and you will be amazed how quickly you "snap" back!

How Long Before I Do Get My Pre-Preg Body Back?

If your weight gain during pregnancy was at or around the 22-30 pound mark, you should be able to return to your pre-pregnancy weight within about 6-8 months. This may seem a bit slow, it's not realistic to lose the weight much faster and still stay healthy... especially if you are nursing!

Should I "Diet" While I'm Breast Feeding?

• No! By eating at your normal caloric rate AND exercising (once cleared by your physician) 30 minutes 3-4 days per week, you should be able to lose a comfortable 1/2 pound per week without any drop in milk quality or quantity. 

• Don't lean on junk food to make up your calorie total. Make sure your food is nutritious.

Can't I Skip The Exercise and Just Eat Less?

Again - No! The amount and quality of food you eat after giving birth has a major impact on both your weight and health. The same applies to exercise, so long as you don't go overboard (always consult your doctor before starting).

• Exercise drives postpartum weight loss

• Exercise helps to mitigate PPD (postpartum depression)

• Exercise does not interfere with your ability to breast-feed

Weight Rules for New Moms
The best, quickest and most effective way to lose weight and get back to your pre-pregnancy figure is to make it part of a well thought out program that includes diet, exercise and sustainable lifestyle changes.

Put Yourself First!
Your body has just undergone enormous stress and strain, combined with the addition of your new baby you are going to need all the energy you can muster... and then some.

Good Nutrition
The American Medical Association has stressed the importance of eating a diet that is balanced,  i.e. a diet low in fat (which doesn't mean "Fat Free"), nutrient-dense (full of vitamins, minerals and micro and macro nutrients) and high in fiber. This is a recipe for all new moms, regardless of your weight.

Start Exercising

• Develop a sustainable personal exercise plan, built around things you like/love to do!

• Recruit a partner, a friend or another new mom to exercise with you

• Set scalable goals, like 10-minutes of exercise each day, then gradually increase it to 30-minutes of exercise 5 days per week

• Get your physician's clearance PRIOR to starting an exercise program

• Pay particular attention to strengthening the pelvic/abdominal region. Mat and Reformer Pilates offer great exercises to do just that

Sustainable Weight Loss Tips

• Exercise around activities you enjoy.  Moms who set sustainable goals built around activities that they like, do much better than those who burn out in a blaze of glory

• Try a little patience.  Allow yourself a minimum of 6-8 months to snap back to your pre-pregnancy weight. Do NOT try to "diet/starve" yourself thinner, it's pretty much guaranteed to fail.

• Avoid fad diets like the plague.  Instead, choose a low-fat, balanced nutrition plan.

• Don't go it alone!  Involve your partner, join your local gym or give me a jingle if you need ideas or support!

 

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