Even a woman that does not have a problem maintaining her weight, might come across the problem of extra pounds after she gives birth. Pregnancy puts on additional weight which is more than just baby weight, this is why only half or even less than that will be dropped after delivery. So, what can a woman do to get back in shape?
First of all, there should not be any frustration or impatience. Usually a woman gains about 20-40 pounds during pregnancy. She loses 12-14 lbs when she gives birth, so there is a pretty good amount left to worry about. Doctors recommend allowing three months period for a recovery, but after it the woman should be back in shape within 6-8 months. Many women do not only manage to lose the weight they gained within the nine months, but even more. Surely, the stories of celebrities show that “pregnancy weight” could be dropped quickly, but very few women have well enough financial situation which would help them hire numerous dietitians, fitness couches, and other experts in this field. And besides, there should not be any rush with the weight loss.
There are several tricks that help new moms to look wonderful after they had a baby. First of all, it is a well-known fact that breast-feeding takes a lot of those extra pounds: in order to produce an average amount of 850 ml of breast milk a day, a woman’s body uses up to 500 calories. Breastfeeding is a wonderful choice, but it is important to remember that a nursing woman should consume a lot of nutrients, because her baby takes a significant amount of them together with the calories.
Eating the right food is important whether a woman breastfeeds or not. Vegetables, fruits and whole grains are high in fiber, which expands in the stomach and makes a person feel full for a longer period of time. In addition they provide the necessary vitamins and minerals. Lean meat, skinless poultry, any fish and beans are good sources of protein, iron, B-Vitamins and zinc and do not add any fat or cholesterol to the body. Low-fat dairy products are also important because they contain calcium, protein, and several essential vitamins. Studies also show that dairy products help burning fat and speed weight loss because calcium increases fat breakdown in the cells.
Physical activity is also a good step to weight loss. If a woman was doing exercises during pregnancy, she might start with the same workouts as she had before, if not, she should start slowly: use moderate exercises which will not be very exhausting. It is recommended to avoid aerobics, jumping, jerky and bouncy moves.
Many young moms say that they cannot exercise because their babies are in the way. Instead of being an obstacle, the baby can become a part of the workout. It can be as simple as taking him or her on a walk in a stroller or baby carrier. If the woman prefers to jog, there are special jogging strollers designed for activities like this. Dancing with the baby is another way out. There are a great number of exercises designed for moms and babies which help them to stay together while being physically active.
Weight loss is good and beneficial for health when it is done gradually. By use of diet and exercises a young mom can lose about one pound a week. If she is consistent, it is very possible to get back in shape and return to the pre-pregnancy weight within six-eight months. But even after getting the weight back, the woman and the baby should keep the same healthy lifestyle which will be very beneficial for both of them.
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