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.

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Your pregnancy is over and you are so ready to return to normal.  But not so fast.  Your body has just gone though a major ordeal and it isn’t over yet.  Time and nature will work together to settle into a different you. Pregnancy changes your body in many ways.  Knowing what to expect and how to take care of yourself will make this final part of the whole experience easier.

Vaginal Soreness

If you had an episiotomy or a tear during delivery you may be sore for a few weeks, especially when you walk and sit.  To care for vaginal soreness

• Keep the wound clean after using the toilet. Keep a spray bottle with warm water handy as it will make cleaning the area between your vaginal opening and your anus easier.
• Sooth the wound using an ice pack, or ice in a zip top sandwich bag. Witch hazel is soothing. Pick up some hemorrhoid pads at the pharmacy; they are very helpful for relieving the sting.
• If urinating is painful, do not sit directly on the toilet seat. Squat instead of sitting while using the toilet and pour warm water over your vulva while urinating.
• Prevent pain during bowl movements by using a medicated pad as mentioned above. Hold the pad against the wound and press upward while you bear down.
• Sit down carefully and tighten your butt as you sit. You may want to use a padded ring for a bit.
• Watch for infection if the wound becomes more painful instead of healing. If the area feels hot like it has a fever, or if you see pus, contact your doctor right away.
• Do your Kegels. Kegel exercises help tone the pelvic floor muscles. Tighten your pelvic muscles as though you are stopping a stream of urine. Begin Kegels a day or two after your delivery. Just flex and hold for about 5 seconds and repeat 4 or 5 times. Do it several times a day.

Vaginal Discharge

It is normal to have a discharge for up to sex weeks after delivery.  For the first few days the flow can be bright red and heavy, like a heavy period.  You may experience a small gush from time to time, especially when taking a seat.  Over time, the discharge may turn a darker red, then brownish, even yellowish is color.  Gradually the flow will taper off.  Passing blood clots is normal. Use sanitary napkins instead of tampons to cut the risk of infection.  If you:

• Fill or even soak a sanitary pad every hour for more than 2 hours
• The discharge has a foul odor
• The blood clots are larger than a golf ball
• Have a fever of 100 degrees or above

Call your doctor, if any of the above occurs.

Contractions or After pain

You may feel contractions (after pains) or cramping especially during breast feeding.  After pain seems to afflict women more so after their second pregnancy and beyond.  The contractions are the way your uterus gets back to normal size.  It also helps prevent excessive bleeding by compressing the blood vessels in your uterus.  Your doctor can prescribe medication that is safe even if you are breast feeding.  If you have a fever, or your abdomen is tender to the touch, call you doctor.

Urine Leakage

You may leak urine after pregnancy, especially while laughing or coughing, but this usually goes away within 3 months or so.  It is caused by muscle damage to the urethra and bladder.  The Kegel exercises are very affective in helping to tighten up pelvic floor muscles.  You may want to wear pads for this period of time.

Hemorrhoids

If you experience discomfort, itching, and/or swelling around your anus, you probably have hemorrhoids.  Hemorrhoids are stretched and swollen veins in the anus and lower rectum.  To relieve the discomfort, soak in a warm tub and use witch hazel pads on the area.  Chilling the pads adds to their soothing effectiveness.

Sore and Leaking Breasts

Within a few days following delivery, your breasts will probably become very sore and feel hard as a rock.  This is call engorgement.  If you are not breast feeding, the uncomfortable feeling will be gone in 3 or 4 days.  If you are breast feeding, nursing your baby will relieve that rock-hard feeling.  You can also use a breast pump to dissipate some of that firmness.  But be aware that expressing milk will signal your breasts to create more milk; something you don’t want if you are not breast feeding.  Apply warm or cold washcloths.  Wear a supportive, sturdy bra.

You can’t do much about leaking breasts.  But you can buy nursing pads that fit in your bra and absorb the wetness.  Pads that are lined with plastic can irritate your nipples; you might want to avoid those.

Regaining a Healthy Body

You don’t need to be told that your body isn’t the same as it was before pregnancy.  If you are ready to get back into shape, be wise about it.  Consult your doctor before taking on a new diet and exercise regime.  If you are breastfeeding, wait until your baby is at least 2 months old.  Of course the best plan of action is to eat healthy and ease into exercise slowly.  Remember, nursing moms need more healthy calories than one who is not nursing, at least 1800 calories a day.  Do not consume less that 1500 calories daily if you are breast feeding.  Doing so will put you at risk for nutritional deficiency, fatigue, and lackluster immune system.

The Blues & Post Partum Depression

It is completely normal, following child birth, to feel sad and overwhelmed.  Just like the song, they call it the blues.  Your hormones are raging, putting unfamiliar demands on your mind and body.  The care of your baby, the physical symptoms of post-birth, and lack of sleep can really take their toll.  Be encouraged, though, because it is temporary.  Talk to your family and friends, husband, someone you trust.  If you are extremely sad and unable to function or even take care of your baby, contact your physician right away.  You may have postpartum depression, and that is not something you can battle in silence by yourself.  Postpartum depression can be treated with medication and/or therapy.  Don’t try to do it on you own.

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Postpartum is clinically diagnosed and affects 10 to 15% of women any time from one month to a year after childbirth. Symptoms may include:

• Feelings of Guilt
• Decreased Energy or Motivation
• Sense of Worthlessness
• Sleeping Difficulties
• Unexplained Weight Loss or Gain
• Worries of Hurting Yourself or Your Baby

Futhermore, about 1% of women who develop postpartum depression are at risk for developing postpartum psychosis within the first few weeks after childbirth. Symptoms may include:

• Refusing to Eat
• Frantic Energy
• Sleep Disturbance
• Paranoia
• Irrational Thoughts

Women diagnosed with postpartum psychosis typically need hospitalization.

Researchers and doctors alike are not sure what the root cause of postpartum depression is, but think that the dramatic shifts in hormone levels during pregnancy and immediately afterward may result in chemical changes in the brain leading to postpartum depression. Additionally, childbirth is a major life event that can and often times does, create ongoing stress and contribute to depression. A new Mom’s responsibility for her baby, the household and her work duties upon returning after maternity leave may affect her risk of getting postpartum depression.

There’s good news though. Like diabetes, heart disease and other common conditions, postpartum depression is an illness that can be successfully treated with medicine and therapy. Typically women treated with a combination of antidepressants and talk therapy usually show marked improvement.

Research are making progress in understanding how changing hormone levels and other factors affect the brain after childbirth. The hope is the ongoing research will develop better medications for treating postpartum depression by targeting the chemical pathways they’re uncovering.

If you suspect that someone you know is suffering from postpartum depression, it’s important to show support and understanding during this stressful time to help a new Mom avoid the stigma, shame, and isolation often associated with postpartum depression.

Postpartum depression is common and treatable. Having postpartum depression after giving birth does not make a woman a bad Mother! If you believe you are suffering from postpartum depression, ask your health care provider to recommend a therapist or support groups that can help in your recovery.

Quick Facts About Postpartum Depression

• Major depression is the leading cause of disability in the U.S. and worldwide.
• Nearly twice as many women (12%) as men (7%) are affected by a depressive disorder each year.
• Women with postpartum depression have a 50% chance of getting it after subsequent pregnancies and may be at an increased risk for future depression not associated with pregnancy.
• Women with a family history of depression and bipolar disorder are more likely to get postpartum depression.

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