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Weight loss after pregnancy: Reclaiming your body
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/weight-loss-after-pregnancy/PR00147
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Weight loss after pregnancy: Reclaiming your body
Weight loss after pregnancy takes time, but it's possible. Concentrate on eating a healthy diet and including physical activity in your daily routine.
By Mayo Clinic staffIf you're like most new moms, you're eager to hang your maternity clothes in the back of the closet. Thankfully, there's no secret to weight loss after pregnancy. It takes a healthy diet, a commitment to physical activity — and plenty of patience.
Remember, too, there's more to weight loss after pregnancy than simply fitting into your favorite jeans again. The excess pounds you shed now can help promote a lifetime of good health.
Consider your eating habits
When you were pregnant, you might have adjusted your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.
- Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer.
- Eat smaller portions. You might want to trade traditional meals for smaller, more-frequent meals. Don't skip meals or limit the amount of fruits and vegetables in your diet, though — you'll miss vital nutrients.
- Avoid temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house.
- Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.
Include physical activity in your daily routine
In the past, women were often told to wait at least six weeks after giving birth to begin exercising. Today, however, the waiting game is over.
If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin light exercise within days of delivery — or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program.
When your health care provider gives you the OK:
- Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive bra and comfortable clothing.
- Start slowly. Begin with gentle aerobic activity, such as walking, stationary cycling or swimming. As your stamina improves, gradually increase the length and intensity of your workouts.
- Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise — but abdominal crunches and other ab exercises can help tone your abdominal muscles.
- Include your baby. If you have trouble finding time to exercise, include your baby in your routine. Take your baby for a daily walk in a stroller or baby carrier. Lay your baby next to you while you stretch on the floor, or include your baby in strength training activities — such as lifting the baby above you while you lie on your back.
- Don't go it alone. Invite other new moms to join you for a daily walk, or try a postpartum exercise class at a local fitness club, community center or hospital.
Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, shortness of breath or a sudden increase in vaginal bleeding. These might be signs that you're overdoing it.
Set realistic weight-loss goals
Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby, placenta and amniotic fluid. During the first week after delivery, you'll lose additional weight as you shed retained fluids — but the fat stored during pregnancy won't disappear on its own.
Through diet and exercise, it's reasonable to lose up to 1 pound (0.5 kilogram) a week. It might take six months or even longer to return to your pre-pregnancy weight, whether you're breast-feeding or not. Even then, your weight might be distributed differently from how it was before pregnancy.
Be gentle with yourself as you accept the changes in your body. Above all, take pride in your healthy lifestyle.
- Getting in shape after your baby is born. The American College of Obstetricians and Gynecologists. http://www.acog.org/~/media/For%20Patients/faq131.pdf?dmc=1&ts=20120419T1435545696. Accessed April 20, 2012.
- Exercise during pregnancy and the postpartum period. American College of Obstetricians and Gynecologists. http://www.acog.org/Resources_And_Publications/Committee_Opinions/Committee_on_Obstetric_Practice/Exercise_During_Pregnancy_and_the_Postpartum_Period. Accessed April 20, 2012.
- Artal R. Recommendations for exercise during pregnancy and the postpartum period. http://www.uptodate.com/index. Accessed April 20, 2012.
- Berens P. Overview of postpartum care. http://www.uptodate.com/index. Accessed April 20, 2012.
- Gillen-Goldstein J, et al. Nutrition in pregnancy. http://www.uptodate.com/index. Accessed April 20, 2012.
- Mottola MF. Exercise prescription for overweight and obese women: Pregnancy and postpartum. Obstetrics and Gynecology Clinics of North America. 2009;36:301.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed April 20, 2012.
- Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. April 27, 2012.
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