Now that your new baby is here, you have a lot to think about: when to feed her, what to do if she cries - and how to get rid of those extra pounds you packed on during your pregnancy. If you started out at a normal weight and gained the 25-35 pounds your doctor probably recommended, it shouldn’t take you more than a couple of months to get back to your pre-pregnancy weight (if you watch what you eat and if you exercise). If, on the other hand, you were overweight before your pregnancy or you put on more weight than your doctor advised, it could take much longer - up to a year - to get the weight off. Any baby weight you don’t take off could stick with you for a long time.
“It’s very critical that you do get the weight off within 9-12 months, because if you don’t it has been associated with overweight and obesity 15 to 20 years later in life,” says Dr. Debra Krummel, professor at the University of Cincinnati Department of Nutrition. And although every new mom is eager to look like her old self again, one of the most important things to remember is to be patient with yourself. It is advised to have a more gradual approach to weight loss. The number one thing new mothers have to have is a certain amount of patience with their body. It took nine months to get there. It should take at least that long to get back to pre-pregnancy weight.
Here are some techniques to help you lose post-pregnancy weight.
- Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way. Drinking lots of water will also help you to lose the water retention.
- Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.
- Get in-home fitness equipment! Make sure you have a yoga mat, some free weights, a bike or a skipping rope avail able at home. Since you won’t be on a hardcore fitness schedule and you won’t have the time to spend hours at the gym, just start with the necessary.
- Eat lean meats such as boneless chicken and the leanest cuts of beef. The extra protein will keep you full and energized (since you won’t be sleeping much)
- Eat whole grains (breads, cereals, pastas) instead of the “white” version
- Get some sleep! Although you WILL be sleep deprived, you have to make a point of sleeping while your baby is
sleeping. Sleep deprivation raises cortisol levels which makes it harder to lose the weight all-together. If you
exercise just 15 minutes a day, it will make it easier for you to fall asleep. Try it-but start with an easy exercise routine.
- As soon as you feel ready, start light exercise. Take a 10 minute walk with your baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.
- Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breast feed, the more calories you burn.
- Have a post-pregnancy friend! Have a friend who is in the same situation as you. Meet once or twice a week for an in-home yoga session or a walk on the beach!
- Take time for yourself (even if its just little time). Trade babysitting hours with your partner so you get at least an hour of alone time. Your sanity is important!
