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Most women lose more than 10 pounds (4.5 kilograms) during childbirth -- the combined weight of the baby, the amniotic fluid and the placenta and amniotic fluid. They also lose water weight as excess fluids leave their body. Extra fat from pregnancy, however, will not go away on its own. Diet and exercise can help Mother lose up to a pound a week, but even if she is breastfeeding, she may not reach her pre-pregnancy weight until six months after the birth and the shape of her body may have changed. It's possible to lose weight after pregnancy, but it takes time and commitment.
New mothers who want to slim down need to concentrate on eating healthy foods and exercising regularly. During pregnancy, mothers’ diets may have changed in order to provide proper nutrition for their growing babies. After the birth, it is time to develop a diet that centers around fruits, vegetables, whole grains, low-fat dairy products, and lean proteins such as skinless poultry, fish, beans, you may have changed your eating habits to support your baby's growth and development. Or lean red meats. These types of protein contain important nutrients such as Vitamin-B, iron or zinc
Mothers can also lose weight and eat more healthfully if they have smaller portions at meals and eat only when they feel hungry. It is not necessary to skip meals, but rather to eat more fruits, vegetables and grains, and to avoid higher calorie foods. Small and frequent meals may be a better option than the traditional schedule of breakfast, lunch and dinner. Sometimes new mothers eat more if they feel anxious, nervous or lonely, or simply because it seems like time for a meal. In these cases, it makes more sense to take the new baby for a walk, or arrange a date with a friend.
Exercising is almost always a good idea. Mothers who had vaginal births and exercised during pregnancy can safely start moving again, even days after the birth. If the birth was by C-section, or had any complications, Mom can consult with her health care provider to develop a sensible exercise plan.
The plan should be workable and pleasant; otherwise the new mother is unlikely to stick with it. Baby can breastfeed or drink from the bottle just before Mom begins her workout, then Mother can hold Baby while she dances or does aerobics. Baby can come along for the ride in a stroller or baby carrier. The activity can be slow and gentle at first -- swimming, walking, using an exercise bike. It doesn't have to be a vigorous one-hour boot camp either -- several 10 to 20 minute sessions per day are a good way to get started, because after a few days Mother will develop more stamina and energy and feel ready for longer and more strenuous workouts. While working out, Mom should be sure to drink lots of water. If they start to feel dizzy, or their vision blurs, or they have a hard time breathing, or if they experience vaginal bleeding, they should stop exercising and rest.
Burning fat takes a long term commitment to a low-calorie diet and aerobic exercise, and for some women who want to see more immediate results, it can make more sense to convert the excess fat into muscle through resistance training. Kegel exercises that tighten and release the pelvis and crunches and sit-ups that strengthen the abdomen can help Mother tone up her muscles and become both stronger and more confident about her body. Kegels are easy to do while mothers are breastfeeding their babies, lying down, standing or sitting.
Dieting, unlike exercise, is best avoided immediately after the birth new mothers who are getting enough exercise will do fine if they concentrate on healthy eating instead, because the bodies need to recover. Only after menstruation returns is it safe to follow a weight-loss plan. At that point, if the mother gained within recommended 22- 30 pounds when she was pregnant, she will be able to return to her pre-pregnancy weight within eight months while remaining healthy.
One of the most sensible strategies for losing weight and keeping the baby healthy is to breastfeed for a year after birth. Research by the American College of Obstetricians and Gynecologists has shown that the hormones released during breastfeeding help a woman's uterus return to the shape it had during pregnancy. However, in many cases the bulk of the weight is not lost during breastfeeding itself, but in the period right after weaning. Moreover, breastfeeding is not enough Even for nursing mothers, it’s still important to get exercise and to follow a healthy diet that never drops below about 1800 calories per day as long as baby is still drinking breast milk. *This article is based on the information at http://www.mayoclinic.com, http://www.annecollins.com, http://www.pregnancy-info.net and http://www.breastfeeding.com/for_moms/weight_loss_after.html |
