5 Factor After Pregnancy Weight Loss Plan

While some new mothers are more than happy to spend the months after delivery just cuddling their baby and letting the weight linger, other mothers are more than eager to get back on the abs roller and shed that baby weight. Regardless of which category (and jeans size) you fit into, it’s important to understand the significance of a proper post pregnancy diet. While the little one might be outside the womb now, it’s just as essential that you eat a balanced diet and maintain a healthy lifestyle for the sake of both you and your new addition.

So what is considered ‘normal’ when it comes to dieting after pregnancy? We’ve got the skinny on after pregnancy weight loss and how to lose that unwanted baby weight without losing control of your new life with your newborn.

Factoring in Your Post-Pregnancy Body

You’ve done it: you’ve given birth to the most perfect little baby in the world and now here he is, in your arms. As you stare down at the newest addition to your family you are feeling indescribable joy. However, as you glance past the newborn and down to your tummy, you discover, to your horror, that you still look six months pregnant!

How is this possible?

No, you didn’t dream the delivery. Unfortunately, most women leave the delivery room looking much the same as when they came in. The average woman loses only 10-12 pounds when she delivers her baby. This fast weight loss after pregnancy is a combination of baby (7-8 pounds), placenta (1-2 pounds) and amniotic fluid (2 pounds).

But what about the other 15 to 25 pounds or more?

The reason you still look six months pregnant after delivery is because your uterus is still in expansion mode. It takes up to six weeks for your uterus to contract back to pre-pregnancy size. The other reasons for your bloated belly and excess weight can be attributed to the leftover fluids in your body and your abdominal muscles being bent out of shape.

And after the uterus contracts back to pre-pregnancy size, and you’ve eliminated the fluids – which takes about 6 weeks – that’s where the harder weight loss work begins. Your body was also storing extra fat when you were pregnant, and the additional pounds are there to prove it.

Your Post Pregnant Diet Plan – What to Eat Everyday

Pregnant women know the importance of maintaining a balanced diet during pregnancy, and, apart from those chocolate and pickle cravings, you were probably quite stringent when it came to what you ate. The post pregnancy diet is not much different than your pregnancy diet, especially if you are breastfeeding. Here is a breakdown of what you should be consuming on a daily basis:

• Three servings of protein (meat, poultry, tofu)
• Five servings of calcium (milk, cheese, yoghurt, broccoli)
• One serving of iron-rich foods (beans, soy)
• Two servings of vitamin C (oranges and other fruits)
• Five servings of veggies (broccoli, cauliflower, peppers, squash, beans)
• Two servings of fruit (apples, berries, oranges, peaches, melons)
• Three servings of whole-grains (whole wheat bread, brown rice)

Weight Loss While Breastfeeding

There are numerous reasons mothers choose to breastfeed. The Department of Health and Human Services reports that not only is it beneficial to your baby, but it can also help with fast weight loss after pregnancy. In fact, breastfeeding can burn up to 500 calories a day. In the past, doctors used to recommend elevated caloric intakes for new mothers while breastfeeding. However, today doctors  are saying that what you eat is much more important than how many calories you intake. So make sure you’re not eating those empty calories from junk food, sugar, soda, fried foods, etc. And ask your doctor about the appropriate caloric intake for you while  you’re breastfeeding – it may not be as high as you might think.

Three critical nutrients needed for breastfeeding mothers include zinc, calcium and iron so up your daily intake of food such as meat, legumes, eggs and fish (for zinc), milk, cheese, yogurt and leafy greens (for calcium) and spinach, bean and peas (for iron). Ensure you drink plenty of water and juices throughout the day and continue with your pregnancy and breastfeeding vitamins. Great advice for drinking water is to drink a full glass during each time you breastfeed. It will help keep you hydrated, help keep your milk flowing, and help you feel full so can remain on a health diet. Breastfeeding mothers should avoid cigarettes, alcohol (especially before nursing) and more than two caffeinated beverages per day.

Exercise and Weight Loss After Pregnancy

Another factor essential to after pregnancy weight loss is exercise. During the first six weeks, you can expect to spend much of your time feeding, changing and cuddling your baby. During any down times, you will probably be so busy making meals, doing laundry and catching up on those missing zzz’s that exercise is out of the question. And that’s O.K. For the first six weeks, it’s best to allow your body to rest as much as possible.

As you and your baby start to establish a routine, it’s time to venture into the realm of exercise to help with baby weight loss even though it may be difficult to find the time and motivation.

Make sure you keep the following tips in mind when it comes to exercise and weight loss after pregnancy.

• Get the Green Light

Before you hit the gym with a vengeance, make sure you check with your doctor. Walking is recommended in the first few weeks after giving birth, and may even help speed up the healing process. But some doctors recommend that women wait at least 4 weeks to do high impact exercise if they had a vaginal birth and at least 6 weeks if they had a c-section

• Exercise with your Baby

Strapping baby in the stroller and going for a light 30-minute walk every morning is a great way to lose the extra weight. Running and hiking can also be a great way for you to tone those muscles while introducing baby to the outside world.

• You’ve Gotta Work!

If you’re talking and walking at the same time, you’re not working out hard enough. When you’re finally physically ready to exercise, and you’ve actually motivated yourself to get to the gym or a workout class – really go for it and get into it; monitor your exercise intensity by watching your heart rate, and try to maintain it within 50 – 85 percent of your maximum heart rate for the majority of your workout. Putting in the extra effort while you’re working out means that you’ll shed extra calories, and very soon those extra calories begin to translate into shedding extra pounds.

• Look for Support

Check your local newspaper for exercise groups for new mothers. Often your local YMCA or recreation centre will feature baby weight loss classes in some of the hottest workouts including swimming, yoga, pilates, aerobics and aquatic exercises. Many recreation centres will also have a babysitting service included in the fee.

The Sleep Factor

It is also important to note the value of slipping between the sheets. A recent study on weight loss after pregnancy performed at Kaiser Permanente found that those who slept five or fewer hours a day in the six months after giving birth were three times more likely to hold onto those extra pregnancy pounds. Sleep deprivation, as well as additional stress, can lead to a change in hormone levels in appetite regulation. Once the initial craziness has worn off and baby has developed a routine, aim for at least six, but better yet seven or eight hours of sleep to ward off those unwanted pounds.

Your Baby Weight Loss Calculator

The reality is this: it took you nine months to put the baby weight on and, for most women it will take around that same time to lose it again. Allow yourself up time, flexibility and leniency to lose the baby weight, especially if you gained more than 35 pounds during pregnancy.

There is no such thing as ‘normal’ when it comes to weight loss after pregnancy. Addressing concerns with your doctor, eating a balanced diet and maintaining an active lifestyle are three of the most important ways to ensure both you and Baby are healthy and happy. And, as for those skinny jeans lingering in the back of your closest? They will make their grand re-entrance in due time. And, trust us, with a newborn baby in your arms, no one is going to be too interested in the size of your butt.