Moms naturally want to reclaim their figures just as fast. Well, you could, but only with the help of a box office hit to pay an entourage of dietitians, cooks, personal trainers, massage therapist, yoga instructors, Pilates coaches and yes, throw in a psychiatrist, too!
There is no magic formula for post pregnancy weight loss. To know the best time to start shedding pounds, ask your doctor when it is safe to diet or exercise, particularly if you had a difficult pregnancy or a C-section. Start slowly and be patient. Ideally, lose only about half a pound per week, whether you are breast feeding or not. Set reasonable goals for yourself and take pride in your new family instead of focusing on your weight.
TIPS TO GET BACK IN SHAPE
Eat right
Always watch what you eat and keep these in mind:
1. Make every calorie count! Stay within an optimal calorie range as determined by your doctor or nutritionist. Breast feeding mothers should maintain at least a 1,500 daily calorie intake. Always choose foods that are nutrient dense. Meals and snacks should all be high in vitamins, minerals, calcium, protein and fiber.
2. Ditch junk food, fast food and highly processed snack foods. To fight these temptations, fill your kitchen with healthy snacks and make as many home cooked meals as possible. Some good snack choices include granola bars, fruits and vegetables, low fat cottage cheese or yogurt, whole wheat crackers with low fat cheese, smoothies or a hard boiled egg.
3. Choose high calcium, low fat or fat free dairy products, and opt for the leanest cuts of meat and poultry. Fish, shellfish, beans, eggs, nuts, and tofu are excellent low fat sources of protein and vitamins. Calcium and protein are important nutrients for breast milk.
4. Keep fiber intake high with fresh fruits and vegetables, whole grain cereals and whole wheat products. Whole grains contain more nutrients and fiber than refined grains, such as white rice, white bread or plain pasta. Most people get the bulk of their fiber at breakfast with whole grain cereals, oatmeal's or whole wheat bread.
5. Continue taking your prenatal vitamins and drink lots of water. Do this especially after breast feeding and exercising.
Exercise with ease
When you get the green light to resume exercising (usually six weeks after a vaginal delivery), start slowly with light aerobics activities such as walking, stationary cycling or swimming.
Remember also to:
There is no magic formula for post pregnancy weight loss. To know the best time to start shedding pounds, ask your doctor when it is safe to diet or exercise, particularly if you had a difficult pregnancy or a C-section. Start slowly and be patient. Ideally, lose only about half a pound per week, whether you are breast feeding or not. Set reasonable goals for yourself and take pride in your new family instead of focusing on your weight.
TIPS TO GET BACK IN SHAPE
Eat right
Always watch what you eat and keep these in mind:
1. Make every calorie count! Stay within an optimal calorie range as determined by your doctor or nutritionist. Breast feeding mothers should maintain at least a 1,500 daily calorie intake. Always choose foods that are nutrient dense. Meals and snacks should all be high in vitamins, minerals, calcium, protein and fiber.
2. Ditch junk food, fast food and highly processed snack foods. To fight these temptations, fill your kitchen with healthy snacks and make as many home cooked meals as possible. Some good snack choices include granola bars, fruits and vegetables, low fat cottage cheese or yogurt, whole wheat crackers with low fat cheese, smoothies or a hard boiled egg.
3. Choose high calcium, low fat or fat free dairy products, and opt for the leanest cuts of meat and poultry. Fish, shellfish, beans, eggs, nuts, and tofu are excellent low fat sources of protein and vitamins. Calcium and protein are important nutrients for breast milk.
4. Keep fiber intake high with fresh fruits and vegetables, whole grain cereals and whole wheat products. Whole grains contain more nutrients and fiber than refined grains, such as white rice, white bread or plain pasta. Most people get the bulk of their fiber at breakfast with whole grain cereals, oatmeal's or whole wheat bread.
5. Continue taking your prenatal vitamins and drink lots of water. Do this especially after breast feeding and exercising.
Exercise with ease
When you get the green light to resume exercising (usually six weeks after a vaginal delivery), start slowly with light aerobics activities such as walking, stationary cycling or swimming.
Remember also to:
- Keep sessions short at first and increase gradually, if you feel pain, dizziness, blurred vision, shortness of breath, or an increase in vaginal bleeding, stop immediately.
- Do Kegel exercise to tone your pelvic floor muscles. While sitting, standing or lying down, simply tighten your pelvic muscles as if to stop stream of urine. Do this for five seconds at a time, five times in a row.
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