Ten Tips for Reclaiming Your Pre-Pregnancy Body
Author: Carla Snuggs
Losing weight is a challenge for most people no matter the circumstances. Losing pounds gained during pregnancy is a particularly difficult challenge for most new mothers. To lose the baby weight, get fit, eat healthy, and have lots of energy, consider the following smart tips:
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1. Consult your health care practitioner before beginning any weight loss plan. After you have had your postpartum checkup at six weeks, you can talk with your doctor about your fitness plan and goals. Ask your doctor about any restrictions he or she may have on physical activity, and discuss any dietary concerns.
2. Set a reasonable goal. First, realize that although you will lose weight, your body may have changed and become curvier. Keep the goal small and something you can measure. For example, if you plan to lose 30 pounds, divide that goal into 5 pound increments. Write your goals down, and keep them posted where they will be in constant view.
3. Do not begin a diet plan until after six weeks postpartum. Also never "diet". Instead, make wise food choices, cutting out unhealthy foods and eating nutrient dense foods from a wide variety of food groups to make the most out of your calories. Fruits, vegetables, whole grains, and lean meats are smart choices.
4. Breastfeeding burns calories. It takes a great deal of energy to breastfeed. In fact, you will burn about 500 extra calories per day. When you nurse your child, it also stimulates the uterus to contract and reduce in size.
5. The best way to begin losing weight postpartum is walking and stretching. After you have begun a walking program without issue, you may begin light jogging and light strength training using your own body's resistance or light dumbbell exercises.
6. Wear a girdle. LaReine Chabut, in her book Lose that Baby Fat, recommends wearing a girdle or shaper to help reduce retained water weight and reshape the hips and abdominal areas.
7. Workout with your child. You can do this in a number of ways. Stroller fitness (walking or jogging with your child in a fitness stroller) is a good option for many parents. There are many video workouts specifically for mother and child that you can try conveniently in your own home. You can also join a gym that offers baby-friendly fitness classes.
8. Repair your pelvic floor. During pregnancy, your pelvic floor muscles weaken. According to experts at the Mayo Clinic, when pelvic floor muscles weaken, your pelvic organs descend into your vagina, which is a condition known as pelvic organ prolapse. You can correct this condition by doing Kegel exercises. To perform Kegels, lie on your back, and squeeze the muscles around the vagina and anus like you're trying to hold in urine. Contract them for ten seconds, then release. Perform ten or fifteen contractions at a time and five or six sets each day.
9. Drink Water! Be sure to get at least 8 to 10 eight-ounce glasses of water per day. Not only will it help you to flush out toxins, but water also acts as a natural appetite suppressant.
10. Make yourself a priority. While being a mother and caring for your new infant is first priority, you have to take time to care for yourself and pay attention to your health. This means eating properly and getting enough rest so that you have the energy and stamina to care for your child and the energy for fitness as well.
With any new fitness or weight loss program, begin slowly and pay attention to your body and how it responds. Discuss any concerns with your health care practitioner. Also, remember that your body changed gradually over a span of nine months. Reclaiming your pre-pregnancy body is also a gradual, ongoing process.
