Pregnancy – want to loose that weight?
Are you worried about that weight? I mean now that the baby is out, you’re thinking of getting rid of the fats as fast as possible and to trade it for that figure 8 you once had. Hey! but you got to know that it is not a thing to worry about. You are still going to wear those fitted wears of yours again, and still look smart so don’t trouble yourself, instead focus on the bundle of joy and your health as a new mother
MS, RD, registered dietician and spokeswoman for the American Dietetic Association (ADA), Melinda Johnson advocates a more gradual approach to weight loss. “The number one thing new mothers have to have is a certain amount of patience with their body,” she says. “It took nine months to get there. It should take at least that long to get back to their fighting weight.” Having this on your mind, here are some tips to help you lose weight after pregnancy and fit back into your old jeans — whatever their size.
Don’t start dieting too soon
You have got to know that your body needs enough time to recover from labour and delivery. Therefore give yourself until your six-week postpartum check-up before you start watching your calorie intake and actively trying to slim down. And if you’re breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight.
Now that you have to adjust to life as a mother with your new baby, it will require a lot of energy so dieting too soon after giving birth can delay your recovery and make you wear out the more –
As a nursing mother, dieting can affect your milk supply. So be patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally, especially if you’re breastfeeding
Be realistic about weight loss
Note that you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly, slightly wider hips, and a larger waistline. With this in mind, you might want to adjust your goals a bit.
You ain’t gonna lose that weight overnight, instead a healthy diet combined with regular exercise (aerobic and strength training exercises) is the best way to burn the calories– and to keep them off. Make sure you are losing fat instead of muscle “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.” Also makes the muscles and bones strong.
A brisk walk with your baby in the stroller is enough to get your heart pumping and muscles working, therefore going to the gym is not necessary. “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.
Find out whether your body is ready for exercise and visit our postpartum fitness area for information on getting back into shape and before you start any exercise program, get your doctor’s approval, especially if you had a C-section.
Alcohol? Never! Not that! I mean water, drinking plenty of water throughout the day prevents you from getting dehydrated. Now that you are breastfeeding it will enhance the flow of milk and 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 colour 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.
Eat healthy food
Foods that are highly packed in nutrients and light in calories and fats is highly essential as a new mother especially if you are nursing.
Fish is one of these “super foods” because it’s packed with DHA, an essential omega-3 fatty acid that helps your new-born develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna
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 fibre. They’re good for you, and they’ll keep you feeling full for longer.
Research shows that consuming low-fat milk and dairy products and choosing whole grain products like whole wheat bread and whole grain cereal can help you lose weight. Other good choices include low-fat, high-fibre foods such as fruits (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks.
The trick is to choose “good” fats rather than “bad” fats. The best fats are mono- and polyunsaturated fats, like those in canola oil, olive oil, avocado, olives, nuts and seeds, and fatty fish like salmon. The oils to avoid are saturated and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.
Whether breastfeeding can actually help you lose weight is still up in the air — some studies find that breastfeeding alone 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 alone 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.