If all those images of svelte and shapely celebrity new moms have left you feeling like you never want to look in a mirror again, take heart! Here's some real-world advice on how to get your body back after pregnancy.
When to Begin
Although most women say that diet is the quickest way to lose weight after giving birth, experts say a dramatic cut in calories is not the best way to begin – particularly if you are breastfeeding.
"You should be eating at least 1,800-2,000 calories a day while breastfeeding, and if you eat less you will not only be shortchanging yourself, you'll be shortchanging your baby. You can't produce quality milk if you are not eating enough," says nutritionist Elizabeth Somer, RD, author of Nutrition for a Healthy Pregnancy.
"If you can lose a couple of pounds before then, that's OK, but you really don't want to cut your food intake dramatically during these early weeks -- you need the energy, and you need the calories for breastfeeding," she says.
Good news: Breastfeeding burns calories. It can help mothers lose extra weight gained during pregnancy.
But what if you're not breastfeeding? Somer says it's OK to watch your caloric intake, but never aim to lose more than a pound a week.
After Pregnancy: Working Off the Pounds
In a paper published in the Journal of Midwifery and Women's Health, experts reported mounting evidence suggesting that exercise not only benefits depressive symptoms in general but pointed to two studies indicating it may offer benefits specifically for women with postpartum depression.
To this end, many groups, including American College of Obstetricians and Gynecologists, have not only significantly loosened the reins on the number of activities a new mom can safely do but have also begun promoting exercise as a key factor in the health of new moms.
But how do you know if you're ready to begin an exercise program? ACOG recommends that you check with your doctor before starting, especially if you had a complicated pregnancy or delivery. That said, most experts agree you are free to begin a mild workout as soon as you feel up to it -- and you can keep up with the activity level.
Post-Pregnancy Workouts: What Works!
Whether it's within six days or six weeks of delivering, ACOG experts say one of the easiest ways to begin a postpartum exercise routine is by walking. And you can even get baby in on the fun! Indeed, one of the more popular forms of organized new-mommy exercise involves walking stroller workouts.
A Final Word of Caution
No matter how eager you are to lose your baby fat, experts caution against any activities that put major stress on your joints -- such as jogging, jumping, or running -- for at least six to eight weeks. Why?
"During pregnancy you produce a hormone called relaxin, which actually makes joints loose and consequently more prone to injury, and you will still have significant amounts of this hormone in your blood for at least several weeks after childbirth," says Fleming.
Put too much stress on joints during this time, she says, and you could end up sidelined for months with a serous injury.
Moreover, regardless of what exercises you do, pay close attention to the warning signs of trouble and seek medical attention if any of these symptoms appear:
- Excessive bleeding
- Pelvic or abdominal pain
- Extreme shortness of breath
- Exhaustion after even mild exercise
- Muscle soreness that does not go away within a day or 2
No comments:
Post a Comment