Getting Back Into Shape After Baby

After nine months of pregnancy and giving birth, it’s amazing what your body can do. But that same body may look a bit different than you remember. Although it’s normal to want to return to your pre-pregnancy shape, losing the baby weight and getting back in shape takes time.

Seeing images of fit and shapely celebrities who recently had a baby may make you feel that you should be back to your pre-baby self quickly. But don’t feel as if you have to snap back into shape immediately. Putting that type of pressure on yourself will possibly lead to frustration. After all, it took about 40 weeks to gain your baby weight, so don’t expect to lose it at lightning speed.

Keep in mind, most doctors don’t recommend dieting for the first six weeks. Your body needs the right amount of nutrients to recover from delivery and establish a good supply of breastmilk.

Once your doctor gives you the green light, a sensible approach to weight loss, which includes eating a well-balanced diet and getting regular exercise is your best bet.

Slow and Steady Wins the Race

Avoid crash diets and restricting calories too much, which can interfere with your milk supply and leave you feeling fatigued. Instead, setting reasonable goals to get back in shape can help you stay motivated. For example, most experts recommend a weight loss goal of about half a pound to a pound and half a week.

Your chances of achieving a steady and gradual weight loss are best if you stick to a healthy diet. Include plenty of fresh veggies, fruits, whole grains and low-fat dairy in your diet, as well as lean protein. Remember, breastfeeding can also help you lose weight since it can require an extra 500 calories a day.

It’s important to understand, everyone sheds pregnancy weight at a different rate. If you were already pretty fit before pregnancy, getting back into shape may be easier than if you were a couch potato. How fast you snap back also depends on how much weight you gained during pregnancy.

Postpartum Exercise

Finding the time to exercise can be a challenge for a new mom, especially if you will be working outside the home. But it’s worth the effort.

Exercise can be a great way to help you get fit, relax and improve mood. Consider joining an exercise class for new moms or incorporate your baby into your workout. Go for a walk with your baby in the stroller or pop in an exercise DVD while your little one naps. Even little bursts of physical activity a few times a day can add up.

Postpartum Fit Tips

Always get your doctor’s approval before starting a postpartum exercise routine.
Add a little weight training. It can speed up metabolism.
Try to sit down and enjoy your meals. Rushing through your meals can leave you feeling unsatisfied and reaching for too many snacks.
Drink plenty of water. Sometimes thirst is mistaken for hunger.
Make fitness a priority. Being at your best helps you be a better mommy.
Try to remain positive and patient. Although you may not be able to fit into your jeans as soon as you like, you have a beautiful baby who does not care what the scale says. Enjoy this time, keep working towards your fitness goals and cut yourself a little slack.

Written by Mary Ann DePietro @ writerlady34

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Tighten and Tone, Ladies! It’s Time for Kegels!

Can you imagine what it would be like if men had to go through even half the body destruction and embarrassing moments women endure from pregnancy to childbirth? If they had to face the pain of contractions, the soreness of milk coming in, and the humbling nature of pooping on a table in front of a room full of doctors and nurses?

Surely, if it were men who had to give birth, we would be facing a world-wide population shortage.

But, it’s not men going through all that. It’s us. And you want to know the best part? The fun doesn’t end just because the baby is out!

That’s right. Now that you’re a few weeks post-partum, you’re probably starting to take stock of your body and what still isn’t working exactly as it should. Your abs may have a long way to go before they are back in pre-baby shape, but that’s not even the worst of it. The worst is the fact that you may be peeing a little every time you laugh these days.

Have no fear, post-partum incontinence (the medical term for “pissing yourself”) is pretty normal stuff. And there are at-home measures you can take to start getting those muscles back in fight form; or at least strong enough to hold your pee in.

Remember the Kegel exercises you were hopefully encouraged to do during your pregnancy as you prepared for labor? Resuming those now should help you to start building your pelvic floor muscles up once more.

If you’ve never done Kegels before, there’s not much to them. The goal of this simple exercise is to strength the muscles that hang between your hips to support your bladder and uterus. They tend to get a little messed up during labor, but Kegels can help.

To successfully perform a Kegel, try stopping the flow of urine the next time you are peeing. Pay attention to the muscles you use to do that, and then practice constricting those same muscles throughout the day when you aren’t using the bathroom. Tighten the muscles for five seconds at a time, extending that duration as it gets easier to hold your Kegel. Try to do at least 20 Kegels a day.

You can practice your Kegels when you are sitting at your desk at work, as you are cooking dinner, and even when you are watching your favorite shows at night. Don’t worry, no one will be able to tell, and you’ll be well on your way to laughing without leaking in no time!

Written by Leah Campbell, infertility advocate, adoptive mama, writer and editor. Find me @sifinalaska on Twitter.