During pregnancy you might have changed your eating rich foods to support your baby’s health, growth and development. Post pregnancy also, proper nutrition is important — especially if you’re breast-feeding your sweetheart. Making wise choices can promote healthy weight loss after pregnancy.
Consider Fruits, Vegetables and Whole Grains your best friends: Foods high in fiber such as fruits, vegetables and whole grains , provide you with many important nutrients while helping you feel full longer.
Eat Smaller Portions at Regular Intervals: You might want to exchange your traditional meals for smaller, more-frequent meals. Do not skip meals or limit the amount of fruits and vegetables in your diet, as you might miss the required dose of vital nutrients. A healthy diet will have 70% Proteins, 20% Fats and only a small 10% Carbs. Which means do not binge on breads and other bakery items. Also keep yourself hydrated throught the day. Drink at least 3.5 liters of water daily.
Regular Intake of Nutritional Supplements: Multivitamins, calcium, omega-3 fatty oil should be considered along side your diet, but only on advice of your health care giver.
Sorry no temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house. No savoring on pizza, burgers, pastas or excess of wine or alcohol.
Eat Only When You’re Hungry: If you’re anxious or nervous or if you simply think it’s time to eat, distract yourself. Take your baby for a walk, call a friend or do something which will engage you more creatively. Dancing and/or listening to music can be very helpful.
Include physical activity in your daily routine
Gone are the days when women would wait for six weeks before engaging in any physical activity.
If you exercised during pregnancy and had an uncomplicated vaginal delivery, it’s generally safe to begin light exercise within a few days of delivery ,or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program. Consult your gynae before you start the action.
When your doctor gives you the OK:
Get Comfortable: If you’re breast-feeding, feed your baby right before you exercise. Wear a supportive bra and comfortable clothing.Cottons being the best choice.
Exercise Slowly & Gently: Begin with gentle aerobic activity, such as walking, stationary cycling or swimming. As your stamina improves, gradually increase the length and intensity of your workouts. A 20 min cardio is a good way to begin with. Avoid high impact exercises totally.
Target Your Abs: Losing abdominal fat takes dietary changes and aerobic exercise — but abdominal crunches and other ab exercises can help tone your abdominal muscles (in case of normal delivery). In case of a c-section consult your doctor.
Include Your Baby.
Start your initial exercising program from home, it is always wonderful to include your baby in your routine. Lay your baby next to you while you stretch on the floor, or include your baby in strength training activities — such as lifting the baby above you while you lie on your back.
Invite Other New Moms Also: Invite other new moms to join you for a daily walk, or try a post-pregnancy exercise class at a nearby fitness club, or hospital.
Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, shortness of breath or a sudden increase in vaginal bleeding. These might be signs that you’re overdoing it.
Target what you can achieve- Set realistic weight-loss goals
Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby, placenta and amniotic fluid. During the first week after delivery, you’ll lose additional weight as you shed retained fluids — but the fat stored during pregnancy won’t disappear on its own.This is the important fat on which your baby’s life was dependent.
Regular committed diet and exercise, will help you loose up to approx. 1 pound (0.5 kilogram) a week. It might take six months or even longer to return to your pre-pregnancy weight, whether you’re breast-feeding or not. Even then, your weight might be distributed differently from how it was before pregnancy.
Be gentle with yourself as you accept the changes in your body. Above all, take pride in your healthy lifestyle and in the process of loving your child, love yourself!!