Weight loss after pregnancy: Reclaiming your body

A healthy diet and regular exercise can help you return to your pre-pregnancy weight. Consider these simple tips for weight loss after pregnancy.

If you're like most new moms, you're eager to hang your maternity clothes in the back of the closet. Your favorite jeans won't fit when you leave the hospital, but there's good news. There's no secret to weight loss after pregnancy. Success hinges on a healthy diet, regular exercise — and plenty of patience.

Eating for one

When you were pregnant, you may have eaten more than usual to support your baby's growth and development. Proper nutrition is still important — especially if you're breast-feeding — but your needs and goals are different now. Making wise choices can promote healthy weight loss after pregnancy.

§           Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. White meat poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins.

§           Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much temptation, keep it out of the house.

§           Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. You'll miss vital nutrients. Instead, scale back your portions of higher calorie foods.

§           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 read a favorite magazine.

 

Ready, set, move!

In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising. But the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your doctor about when to start an exercise program.

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.

§                       Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. Avoid jumping and jerky, bouncy or jarring motions.

§                       Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually increase the length and intensity of your workouts.

§                       Include your baby. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or her in your arms and dance to your favorite music.

§                       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.

§                       Remember your Kegels. These exercises won't help you lose weight, but they will tone your pelvic floor muscles. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Try it for five seconds at a time, four or five times in a row. You can do Kegels while standing, sitting or lying down — even while breast-feeding your baby.

Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, blurred vision, shortness of breath or a sudden increase in vaginal bleeding. These may be signs that you're overdoing it.

 

Be realistic

Most women lose about 10 pounds during birth, 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.

Through diet and exercise, it's reasonable to lose about half a pound a week. It may take six months or even longer to return to your pre-pregnancy weight — whether you're breast-feeding or not. In the meantime, take pride in your healthy lifestyle and your role as a mother.