It is common to retain additional pounds after the baby arrives. There are several things to consider about weight loss as well as ways to help you shed unwanted weight. If you step on the scale several days after you give birth, you will likely have one of two reactions. Disappointment or complete horror. The weight loss is either not as much as you had hoped, or in some cases, your weight might not have changed much.
If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot of IV fluids during your labor. The good news is that you should lose that fluid weight in about 2-3 weeks by urinating and perspiring more frequently.
- Don't diet
It may sound strange, but going on an official "diet" could derail your post-pregnancy weight loss goals. Feeling deprived of your favorite foods while you're already stressed out by your new role as mom could actually cause you to gain weight, Johnson says.
"If you go back to eating healthy and eating for your hunger, most women find that the weight comes off pretty naturally," she says.
Instead of dieting, she recommends eating a well-balanced variety of foods. Keep different snacks in the house to keep you from feeling hungry and give you energy throughout the day. Apple slices, carrot sticks, and wheat crackers are all good for noshing.
No matter how much you want to lose weight, try not to dip below 1,800 calories a day, particularly if you are breastfeeding. The U.S. Department of Agriculture's MyPyramid site can help you design a personalized eating plan based on your age, activity level, and weight loss goals. The site even has a special section for breastfeeding moms.
- Load up on "super foods"
When you're a new mother, your body needs maximum nutrition, especially if you're nursing. Choose foods that are heavy in the nutrients you need and light in calories and fat.
Fish is one of these "super foods" because it's packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna (stick to canned light tuna because albacore tends to be high in mercury).
Milk and yogurt are also super foods because they're high in the calcium you need to keep your bones strong. And don't forget the protein. Lean meat, chicken, and beans are low in fat and high in protein and fiber. They're good for you, and they'll keep you feeling full for longer.
- Breastfeed
Whether breastfeeding can actually help you lose weight is still up in the air - some studies find that breastfeeding exclusively can help you return to your pre-baby weight faster, while others find no difference in weight loss between women who breastfeed and those who bottle feed.
What is for sure is that breastfeeding is good for your baby, boosting immunity and providing a number of other important health benefits. And nursing exclusively lets you add about an extra 300 calories a day to your diet (you can add slightly more calories if you have a really big eater or twins). Just make sure that if you do breastfeed, you don't use it as an excuse to eat whatever you want.
- Drink up
Drinking plenty of water throughout the day prevents you from getting dehydrated. It also fills you up so that you don't eat as much, and some research has found that it may speed up your metabolism.
Whether you need the often-recommended eight glasses a day isn't certain, so Johnson recommends using the color of your urine and how often you need to go to the bathroom as guides. If you're drinking enough fluids, your urine should be relatively clear, and you should be going to the bathroom about every three to four hours.
Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.
Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.
- Move it!
Diet is important, but it's only one part of your post-pregnancy weight loss plan. You also need to incorporate aerobic and strength training exercises after pregnancy to burn calories and keep your muscles and bones strong. "Exercise, beyond helping you lose weight, provides so many benefits to a new mom," Johnson says. "It helps with depression, it helps with the sleep issue ... it helps in relieving stress - and having a new baby in the house can definitely be stressful."
You don't have to hit the gym to get back in shape after pregnancy - taking a brisk walk with your baby in the stroller is enough to get your heart pumping and muscles working. "You want to shoot for at least 150 minutes a week," says James M. Pivarnik, PhD, FACSM, professor of kinesiology and epidemiology at Michigan State University and president-elect of the American College of Sports Medicine. With a new baby, finding 30 minutes in a row might be impossible, so Pivarnik suggests breaking up the time into 10-minute increments. Then try to work your way up to 20- or 30-minute sessions.
Lugging around a baby all day is itself a workout, but you still need to add some strength training. Use light weights - or even a couple of soup cans - as resistance. Many health clubs and community centers offer "mommy and me" classes that will let you incorporate your baby into your workout routine. But before you start any exercise program, get your doctor's approval, especially if you had a C-section.
As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.
Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.
- Get some sleep
It may seem impossible to get a full eight hours of sleep when you have a baby summoning you like clockwork throughout the night, but being sleep deprived could make it harder for you to shed the baby weight. In one study, new moms who slept five hours or less a night were more likely to hold onto their extra pregnancy weight than women who slept seven hours. When you're tired, your body releases cortisol and other stress hormones that can promote weight gain. "Also when you're exhausted, you don't feel like taking good care of yourself," Johnson says. "You're less likely to choose healthy food. You're more likely to grab something through a drive-through. You're also less likely to get physical activity."
Your friends or family members may have told you to "sleep when your baby sleeps," and that's good advice. Catch as many naps as you can during the day and go to bed early - at least until your baby starts sleeping through the night.
- Ask for help
If you're struggling to lose the weight, enlist the help of your doctor and a dietitian. The dietitian can help you design an eating plan that will let you lose weight safely and effectively while the doctor can guide you on how much weight you need to lose and when you can start exercising.
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