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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