The first wish is easy to grant. Giving birth is a momentous experience for all mums - after a mum is told that all is well with her newborn by healthcare professionals at the hospital, she can relax and look forward to take her baby home.
Once home, the intense needs of an infant will keep a mum totally focused on his/her needs in the first weeks, but as soon as confidence in handling her baby and fair weather will draw her out and about for walks and perhaps the first family holiday, body issues will surface.
There is one thing that is often left out of discussions at antenatal classes: after giving birth a mum will still have a bump. Some bumps are bigger than others, but it’s advisable not to discard pregnancy clothes too soon as that jelly belly won’t go away that fast.
Weight Loss After Giving Birth
Pregnancy always means a weight increase: there is the baby, amniotic fluid, the placenta and fat deposits. After giving birth, the fat deposits will still be there and so will be the extra pounds due to that false myth that a pregnant mum needs to eat for two (expert recommend around 300 extra calories).
Emulating celebrities is not advisable as they often lose their baby fat too quickly through harsh diets and punishing exercise regimes. They can also pay for home help and personal trainers, so their achievements are mission impossible for a mum who has to care for her baby and run a household without paid help.
Faddy diets are not recommended either as they will deprive a mother's body and her baby (if breastfeeding) of vital nutrients. A mother of a young baby needs good, balanced nutrition to keep her energy stores and spirits up, especially if sleep deprivations comes into play.
Why A Natural Weight Loss Plan Is Best
If a mum decides to breastfeed, not only she and her baby will enjoy lifelong health benefits, but it will also ease weight loss. Breastfeeding can burn up to 600 calories a day and helps the stomach shrink back to its normal size. Nursing stimulates contractions that help shrink the uterus back to its original size.
The optimal time to start a weight loss plan is when a baby is at least two months old, so the body has a chance of recovering from childbirth and if a mum is breastfeeding, the milk supply will be well established.
The first port of call is a doctor, who can advise on the best way to lose weight. For those mums who are impatient to shift the baby bulge, there are a few things they can try. Aiming for a healthy diet and gentle exercise are the most obvious.
These, translated in the real world of a busy mum, can work with a bit of preparation. The best way to avoid temptations is not to buy junk food but have nutritious, easy to make snacks in the fridge, such as yogurts, prepared vegetables for salads, soup, fruit (fresh and dried) and perhaps fresh bread for a tasty sandwich. The odd biscuit won’t harm anyone, but it’s best to reserve sweet stuff as treats.
Exercise After Pregnancy
It’s best not to overdo exercise in the first weeks, especially if a mum has had stitches. If a mum has given birth with a C-section, then doctor’s orders must be followed as her body needs more time to recover.
There are classes for new mums organised by sports centres in most places, such as tummy, bottom and thighs workouts, yoga, Pilates and even aqua aerobics. These help if a mum lacks motivation, but there are other things she can try that are budget friendly.
Walking is good exercise and it can benefit a baby too if a mum pushes her pram out every day for walks in the park or even to the shops. If using a car, it’s good idea to park it a bit further so there is some walking involved. Or a mum can walk with her baby in sling or wrap. In the UK, a great website that can help to plan walks is www.walkit.com. Or if a portable car navigator is available, this is a good option, too. Failing that, a map will do, Google maps is a useful tool to plan itineraries.
Swimming is great exercise too, but it’s best to avoid the breast stroke for a while as it puts stress on the lower back. During pregnancy, ligaments soften to aid delivery and they might not go back to their original state up to one year from birth. These are responsible for back pain in pregnancy. Whatever a mum chooses, it’s best to start gradually and not overdo it.
Weight Loss Tips For New Mums
Here is a list of activities and how many calories they burn in one hour. Did you know that singing in church for one hour burns 162 calories?
- Yoga 220
- Stretching 225
- High-impact aerobics 570
- Tennis 580
- Moderate cycling 648
- Fast cycling 1,350
- Running at 9mph 1,214
- Jogging 567
- Walking briskly 308
- Swimming 810
- Walking the dog 243
- Gardening 324
- Grass cutting 445
- Lying in bed listening to music 59
- Sex 121
- Typing 140
- Singing in church 162
Desperate Measures For Mums Who Struggle With Weight Loss
This is the last chance saloon if you want to lose baby fat. If you cannot aim for a balanced diet and exercise on a daily basis, here are some further suggestions.
- A mum can have treats. If she is too strict and denies herself a sweet treat, she will crave it and end up scoffing a big amount. For those who like chocolate, dark chocolate is the healthiest choice.
- Fidgeting burns up to 800 calories a day. Examples are: crossing/jiggling legs, toe tapping, arm swinging when walking... It is not an easy habit to acquire and it might irritate a partner, family and friends.
- If a mum wants a flat tummy for a special day, a corset is a good option. It’s best to visit a reputable store where a mum can be fitted with a suitable model.
- Filling up with low calorie foods:
- Vegetables: Brussels sprouts, swede, boiled potatoes, broccoli, celery, mushroom, tomatoes, watercress, red peppers.
- Fresh fruit: apricot, melon, grapefruit.
- Animal products: lean ham, beef, turkey mince, eggs, low-fat cheese.
Further Reading
For more weight loss tips postpartum, read the Suite 101's article How to lose weight after pregnancy.Source:
The Independent "The AZ Of Fitness" (accessed February 24, 2010)
