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Losing weight is after having a baby is usually at the top of the list of things to do. However, there is no need to rush things. Through a balanced diet and a steady exercise program, most women return to their pre-pregnancy weight within 6 to 9 months.
Breastfeeding moms will need to continue to take in the extra daily calories. Your baby will be taking nutrients from you through your breast-milk and you will need those extra calories to sustain energy. Full breasts may bother some women, to make exercising more enjoyable, pump or feed your baby before you start exercising. If you are not breastfeeding, you can continue to eat 3 meals a day with snacks in between.
The key is making sure that you are choosing healthy foods to eat such as vegetables
and fruits instead of junk food like chips and cookies.
The Food Pyramid Guide will give you the recommended daily intake for each food group. You don't have to follow this guide word for word, but it will give you an idea on how much of what foods you should be eating. Also, make sure that you are drinking at least 6-8 ounces of water a day.
Make sure you are ready to start your exercise program! The type of delivery you will be a factor on when you can start. If you had a c-section, it will take your body longer to heal enough for you to begin exercising. Most women can start their exercise program after 6 weeks. Just check with your doctor first.
You will want to consider your activity level before and during your pregnancy. If you are already an active person, it will be easier for you to get into the swing of things. Your body is already use to moderate exercise on a daily basis. If you have not been an active person, you will want to start out slow. Either way, you want to be careful not to do too much at one time. Remember that your body is still healing.
An exercise that you may want to start with is called Kegal. Kegal exercises will help strengthen your pelvic area, which has been weakened from giving birth. The great thing about this exercise is that it can be done anywhere without anyone knowing that you're doing a single thing. To perform this exercise, you will be tightening muscles in the vaginal area. The next time you go to the bathroom, try to stop in the middle of urinating. This is how Kegal's work. You will tighten, hold for about 5 to 10 seconds and then release. Do this for about 5 minutes, three to four times a day. This will also help with bladder control.
Stretching should always be done before and after any vigorous exercising. It's also a way to enhance your flexibility and straighten your posture. Yoga is a great way to get your body stretching. Join a Yoga class and if you're pressed for time, you can buy Yoga tapes.
Cardiovascular exercises such as walking, stair stepping and low impact aerobics are a great way to strengthen your heart, lungs and improve your blood flow. It will also help you to burn those extra calories while giving you an energy boost. Remember that a slow start to these exercises will be best for your body. Don't go straight into doing aerobics. Start off by walking a block or two a day and slowly move up each week to stair stepping and aerobics.
When you are ready for more vigorous exercises, you will want to do some strength training. Weight lifting, strength building machines and resistance bands are ways to do some strength training. These exercises will help you to increase your strength while toning muscles, building bones and boosting metabolism. Crunches are a part of strength training helping to strengthen your abs.
Overview
1. Breastfeeding mom's still need additional calories.
2. Learn to make healthier food choices.
3. Start exercising.
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