Winning at Post-Partum Weight Loss

Winning at Post-Partum Weight Loss - Six Simple Strategies For New Moms

A healthy pregnancy almost always involves weight gain. But now that baby's here, you're probably wishing those extra pounds would hurry up and disappear! While it won't happen overnight, these six simple tips can help you lose that extra weight in a healthy way.

1) Try to relax and don't be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all the more likely to stay off because you've lost them gradually.

You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed.
Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it's all the more important to take a slow and steady approach so you don't add to your stress level.
And speaking of stress, recent research shows that when you're stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it's having a nap, a warm bath, or receiving a relaxing back massage.
2) Eat well and nourish yourself with healthy foods so you'll have the energy you need to care for yourself and your baby. If you restrict your calories you'll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby.
Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into "starvation mode." When your body isn't getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds.
Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat "empty calorie" foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients (protein, carbohydrate and healthy fats). You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period.
Snacking is something you'll probably want to do a lot of, either because you may not always have time to prepare a meal, or because the demands of caring for a new baby mean you get hungry more often.
Here are a few ideas for good, nutrient-dense choices for snack foods:

• apple slices spread with low fat cream cheese and sprinkled with crushed walnuts 
• yogurt with chopped fresh fruit and nuts 
• whole grain toast with nut butter 
• cheese with whole grain crackers or rice cakes 
• tomato or mixed vegetable juice with a hard boiled egg

On the other hand, try not to overdo it. Being pregnant or nursing a baby is not a license to indulge in a non-stop buffet of foods, even if they are nutritious! Eat when you are hungry, make healthy food choices most of the time, and remember that your baby is counting on you to choose wisely if you're breastfeeding, so make those calories count nutrient-wise.
In part two of this article, you'll learn why drinking plenty of pure water is important to weight loss in general, and to post-partum weight loss in particular. You'll also find out how many calories a day you'll use by breastfeeding your baby. Part three will teach you how you can burn extra calories easily and enjoyably without huffing and puffing at the gym. You'll also learn the secret that savvy new moms use to effortlessly burn up to an extra 200 calories a day -that's 2 pounds a month with no extra effort!

3) Drink plenty of water. You will probably be very thirsty if you are nursing your baby and you should drink as much as your thirst dictates. But even if you're not breastfeeding, lots of pure water is important in your quest to shed those pregnancy pounds.

First of all, water has no calories, so when compared to other beverages, it's hands down the best bet in terms of weight loss. Diet soft drinks and other low calorie beverages may have only a couple of calories, but your body craves pure water in order to be able to function properly. Besides, many people are concerned about the artificial sweeteners used in these products, and caffeinated diet drinks may increase fussiness in your baby if you're nursing. Go ahead and indulge if this is something you just can't live without, but make sure you're not doing it at the expense of your water needs.

Secondly, water is helpful in the process of burning stored body fat. Studies have shown that not drinking enough water can hinder your weight loss efforts because the liver has to work harder to metabolize waste when your body is not properly hydrated.

And finally, drinking enough water will help you feel full so you eat less. This is especially true if you're eating lots of high fiber foods such as whole grain breads and cereals. The fiber in whole grains will absorb water, making you feel full longer.

Other liquids are fine too, such as juice, milk (dairy or substitutes), and herbal teas. But do try to stay away from those empty calorie soft drinks and anything that's labeled "beverage," "punch" or "drink" instead of "juice." And even though they may be considered healthful, watch your intake of pure fruit juices. Juices contain nutrients that your body needs, but they are a very concentrated source of sugar as well. Whenever possible you are better off to eat a piece of fresh fruit and drink water for thirst.

You should also try to limit your intake of coffee and caffeinated tea. Doing so may help both you and your baby regulate your sleep habits. Some babies get very fussy and hard to settle when mom is breastfeeding and drinks caffeinated beverages.

Drinking lots of water is one of those things that seems easy in theory, but in practice it can be difficult to accomplish. One effective strategy to help make sure you get enough is to place water bottles strategically around the house. You can buy small plastic bottles of water by the case at the grocery store or you can buy the refillable type of bottle that you might take to the gym or on your bike.

Put a bottle anywhere you spend time during the day: near your favourite nursing chair (put several here-you'll probably use them all!), near baby's change table, on the bathroom counter, on top of the washing machine, on the kitchen counter, on your desk, on a shelf near the front door, beside your bed, on the kitchen table, etc. Each morning, spend 3 or 4 minutes making the rounds collecting yesterday's empty bottles and replacing them with fresh ones. This way, you'll be more likely to drink lots of water because there will always be some close at hand.

4) Breastfeed your baby if at all possible. Depending on the age and weight of your baby, you can use around 800 calories a day producing milk for her. Besides the host of other benefits that breastfeeding affords both you and your baby, quicker postnatal weight loss is one advantage that all new moms welcome. Even if you are returning to work or can't breast feed full time for any reason, any amount of breast milk is good for your baby, and as a perk, will help you use up additional calories for as long as you are able to continue.
In addition, breastfeeding releases natural hormones that help you relax. Since the hormones released when you are stressed can contribute to weight gain, it only makes sense to counter this with activities that help you relax. Breastfeeding is a wonderful way to do this, and you and your baby will also benefit in so many other ways. If you need more information or support with breastfeeding, visit La Leche League International on the web at http://www.LaLecheLeague.org
In part three of this article you'll learn ways to burn extra calories easily and enjoyably without sweating it out at the gym. You'll also learn the secret that savvy new moms use to effortlessly burn up to an extra 200 calories a day -that's 2 pounds a month with no extra effort!

5) Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you've had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do and few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you're legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds of baby trailers on the market now so your baby can join you on a bike ride or even a cross country ski outing if these are activities you enjoy. If swimming is fun for you, why not offer to take a friend's teenager to the pool. She can sit close by with your baby on the pool deck while you do a few lengths, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out. Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn't active before pregnancy, gentle forms of exercise such as taking a stroll are ideal. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you've stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. Ans if the weather is bad you can always walk around the mall and enjoy the sights.

Gentle dancing or rocking while holding your baby is also excellent exercise that both of you can enjoy. When your baby is fussy or tired and nursing her doesn't seem to be helping, why not put on some music and introduce her to your favourite dance steps? She won't mind if you don't get the steps right, she'll just enjoy being close to you while you move, and you'll get the fitness benefits. Most babies will enjoy dancing with you even when they're not tired and cranky. As she gets older your dance dates will probably be greeted with giggles and squeals of delight.

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby's birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to grouchiness or a bout of the baby blues, neither of which will motivate you to continue exercising! Remember the old adage, "always leave 'em wanting more." This should be your fitness mantra in the first few postpartum months. In other words, stop before you've had enough and you'll be more likely to continue with your fitness program the next day.

6) Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you'll be increasing the amount of weight you're carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you're lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore-you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you're on the go, try to carry your baby with you and you'll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 pounds.

And there you have it, six painless ways to lose those extra pregnancy pounds effortlessly and without stress. Remember, your baby won't be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you'll get back in shape with hardly a second thought.

Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com


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