Becoming a mother is an amazing experience for a woman albeit enduring labors is a tough routine. It comes as instinctive desire for a mother to shed the extra pounds gained during the months. If you are a mother concerned about getting back to pre-pregnancy shape, here are some facts that will guide you into a healthy weight loss.
Bearing a child for months is a natural lesson of patience for a woman. Where a woman is relieved and ready to take responsibilities as a mother, she is equally anxious to lose the extra pounds gained during the months. But role of motherhood comes with its challenges. The new responsibilities demanded by the baby, night feeds for example, require extra energy and endurance on mother’s part.
For fulfilling the demands of new duties, it becomes unwise to reduce calorie intake. Moreover, experts are of opinion that it takes at least five to six months for a mother to get back to normal shape. So do be hasty in taking a diet plan, as normal weight loss plans are not for you. All you need is relax and let your body recover from the exhaustion of pregnancy. Healthy diet and, later on, exercise is going to help you get back you to an active and healthy mother.
Weight Loss After Pregnancy
The very first thing you need to consider after successful pregnancy is to take at least three months of healthy diet. The energy thus gained will enable you to cope with the exhaustion that results as aftermath of labor and preparing you to take responsibility of a new mother. You will find it trying to get grip with night feeds, whether you are breastfeeding or not, and other requirements of an infant.
After you have established in your mind that it will take some time till you get back to shape, the next thing to decide is your diet. Let’s start with your eating routine when you were pregnant. During pregnancy, you had adopted a new set of eating habits for your baby’s growth and development. Now still you need to alter a bit of post pregnancy diet plan. This is especially important when you’re breastfeeding. Through careful dieting plan, you can lose extra weight in healthy manner.
If you are breastfeeding, you certainly need to consume extra calories to meet extra physical demands. A breastfeeding mother usually child produces approximately 850ml of breast milk to feed the baby daily. To fulfill this requirement, as a mother, you need to consume almost 500 calories per day in extra of your normal calorie requirements.
What Should I Eat?
You need to focus on vegetables, fruits, whole grains and proteins from lean sources. Rich in fiber and carbohydrates foods provide you with energy while making you feel full for longer period. You must also include other nutrient-rich foods containing low fats. Dairy products, such as skim milk, yogurt and low-fat cheese are among the choices you should make. And don’t forget to get some proteins from healthy sources like poultry, fish, beans, lean cuts of beef and pork. And don’t forget to drink plenty of water.
The next component of weight loss is the exercise. Although physical activities do not affect breastfeeding, yet intensive exercise is not advisable before post-pregnancy checkup. If you had an uncomplicated delivery, it is usually safe to begin an exercise plan as soon as you feel ready for it. Otherwise if you had a C-section or a complicated birth, you should talk to your doctor before starting any exercise.
Before starting the exercise session, get yourself into a comfortable bra and easy dressing. Feed your baby right before exercise, if you are breastfeeding. You should begin with gentle aerobic activity, such as walking or stationary cycling. With improvements in your stamina, you can gradually lengthen the time and intensity of exercise. As for that abdominal fat, you will have to change both diet and exercise. Crunches involving abdomen and many other ab exercises are helpful getting you in shape.
You should be cautious of overdoing physical activity. You must stop exercise at once if you feel pain, breathing problem or dizziness in head, as these might be signals of too much exertion. It will be after you can pursue more vigorous exercise programs.
Now after 3 months, you should start serious weight loss efforts. You should know that on average, a woman gains 25-35 pounds during pregnancy. After birth, most mothers lose more than 10 pounds, including the weight of baby and fluids. That should leave you with about 12-21 pounds to take care of, which won’t go on their own. Without posing any threat to your health, you can lose 1 pound per week with proper diet and exercise. At this rate, you can gain your pre-pregnancy shape in 6-8 months. Mind that these are general figures and you may find need to consult your doctor too.
At the end, you may experience some permanent changes in your body after pregnancy. You should accept these as part of successful delivery as these are natural. The only thing that counts most of all is the healthy lifestyle that you have adopted.