Getting Your Body Back After Pregnancy
Thursday, 12 June 2014 06:01
Blog - Lose WeightPregnancy can cause many changes to a woman's body. One thing many women will focus on after giving birth is losing the weight and body fat they gained during pregnancy.
Unfortunately, artcles written in the tabloid magazines of celebrity moms making incredible body transformations after birth to regain those million dollar figures causes some new "ordinary" moms to go to extreme measures in an effort to get their "pre-baby body back" in a hurry.
But what most women fail to realize is celebrities have money to spend on personal trainers, dieticians and consultants to help them get back into pre-baby shape fast.
Since the average woman does not have those kinds of resources readily available, why not save yourself a lot of grief by not trying to emulate their results and instead focus on setting short and long term body shaping goals that are attainable for most new moms.
If you need help in losing a few pounds baby body back here are some tips1. Be patient: If you started out at a normal weight and gained the 25-35 pounds your doctor probably recommended, it shouldn't take you more than a couple of months to get back to your pre-pregnancy weight if you watch what you eat and exercise. Be patient with weight loss though as starting a diet too soon after pregnancy can hamper your recovery time and zap the needed energy it takes to take care of a newborn. With that in mind, once your body is ready, it is most definitely possible to lose some of the weight you gained during pregnancy.
2. Get support: Begin by speaking with your doctor first before starting any type of exercise and/or weight loss program after pregnancy. They are a great resource when it comes to providing you with guidelines for creating a post-pregnancy diet and fitness plan. If your doctor recommends that you visit a physician that specializes in weight loss, at our centers, we now offer a Post-Pregnancy Weight Loss Program designed to help you lose weight and get in shape the healthy way. We even have programs for women who are still nursing.
3. Eat smart - You don't have to go on a "diet" per se to lose weight...just be smart about the types of foods you put on your plate, how much of each you eat at one sitting and the time of day you sit down to eat. Strive to keep you diet well-ballanced and you can't go wrong. Making lifestyle changes and getting out of the "dieting" mindset will go a long way in helping you reach your post-pregnancy weight loss goals. Keep different snacks in the house to keep you from feeling hungry and give you energy throughout the day. Apple slices, carrot sticks, and wheat crackers are all good for noshing. No matter how much you want to lose weight, try not to dip below 1,800 calories a day, particularly if you are breastfeeding. The U.S. Department of Agriculture's MyPyramid site can help you design a personalized eating plan based on your age, activity level, and weight loss goals. As part of our Post-Pregnancy Weight Loss Program we customize your plan to your required calorie range and activity level. Give our office a cal to learn more.
3. Don't deprive yourself - This may sound odd when talking about weight loss but having a treat evey now and then is not a bad thing. Feeling deprived of your favorite foods while you're already stressed out by your new role as a mom could actually cause you to gain weight. So average in some tasty treats in your meal plan treats. As part of our Post-Pregnancy Weight Loss Program you get acccess to our EZDietPlanner & Fitness Tracker™ loaded with a Diettician developed meal plan for women looking to lose weight after pregnancy. This easy-to-use, weight loss app and online tool will help you lose weight online or on-the-go. Each of the days found in this calorie specific meal plan is broken up into 3 meals and 3 snacks spread out throughout the day so you can gradually lose weight while keeping your energy levels high so you keep up with your little one(s).
4. Get moving - You don't have to hit the gym to get back in shape after pregnancy -- moderate exercise is good, but here again the keyword is 'moderate'. New mothers are busy enough without having to worry about whether they are getting that 5-mile run in every morning. The focus should be on gradually increasing stamina, tone and overall fitness. The goals should be mood-elevation and general health, not looking like a movie star. Try taking a brisk walk with your baby in the stroller is enough to get your heart pumping and muscles working. With a new baby, finding 30 minutes in a row might be impossible, so try breaking up the time into 10-minute increments. Then try to work your way up to 20- or 30-minute sessions. Shoot for 150 minutes a week. Lugging around a baby all day is itself a workout, but you still need to add some strength training. Use light weights -- or even a couple of soup cans -- as resistance. Many health clubs and community centers offer "mommy and me" classes that will let you incorporate your baby into your workout routine. But before you start any exercise program, get your doctor's approval, especially if you had a C-section.
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