Nutricise Series: Weight Loss Through the Ages
November 16, 2004
There's no way around it. Your body changes dramatically with pregnancy. If you're like many women, shedding those added pregnancy pounds may seem like a daunting task. Still, think about how much weight you've already lost—an average of 11 pounds (5 kg) are lost in delivery due to the weight of your baby, the placenta and water. Over the next couple of weeks as your body continues to adjust, you'll probably lose another 10 pounds (4.5 kg) or so due to loss of excess blood and fluid, and reduction of your uterus (during pregnancy your uterus swells up to about 2 ? pounds (1.1 kg) and within a few weeks after birth it will weigh only a few ounces again). Now you're only left with dropping the remaining 10 to 20 pounds (4.5 to 9.1 kg).
Here are some pointers to help you out:
It all begins during the pregnancy—watch your gains
Pregnancy is not the time to obsess about your weight, but it's not a license to go on a nine-month eating spree either. On average, women should gain 25 to 35 pounds; overweight women should gain slightly less and underweight women slightly more. Your physician should advise you on the range of weight gain that is most appropriate for you and your baby. The closer you stay to your recommended range for weight gain, the easier it will be to drop the extra pounds after your baby's born.
The saying "eating for two" does not mean you should double your calories. You'll need about 300 to 500 extra calories per day during pregnancy and while you're breast-feeding—the equivalent of a glass of milk, piece of fruit, and one or two slices of bread. Focus on eating whole grains and cereals, fruits, vegetables and foods that provide plenty of protein, calcium and iron to get the most nutrients out of the additional calories.
Kick the "I'm eating for two" habit
Once you deliver and your body readjusts, you're nutrient needs are back to normal and your body knows it (unless you're breast-feeding). Your hormones will settle down and your intense cravings will subside. You'll find that you're feeling full on less food and eating less. As long as you heed your internal hunger cues, the readjustment to your pre-pregnancy calorie needs should not be difficult.
If you're breast-feeding, stick to the same healthy diet you followed during pregnancy. You'll still need the extra nutrient-dense calories for breast milk. Breast-feeding may actually help with weight loss because you'll be tapping into some of your fat stores to help produce milk.
Remember: Losing weight will take time
Do not overly restrict your calories. If you're consuming too few calories, your body will go into starvation mode and your metabolism will slow down in an attempt to conserve calories. Despite your extreme calorie restriction, you won't lose much weight. If you're breast-feeding and not getting enough calories, you risk your baby's health as well as your own. Your body will steal from your muscles, bones and tissues in an attempt to make enough milk for your baby.
Listen to your body
You've just been through a lot physically and emotionally, plus you have a lot of new demands on you. Don't over-emphasize the importance of weight loss. If you're breast-feeding, losing weight too quickly may reduce your breast-milk supply. Child nutrition expert Ellyn Satter recommends a weight loss of no more than one pound a week for breast-feeding moms. This should allow you to eat enough to maintain your breast-milk supply and keep your energy level up. An advantage of breast-feeding is that it allows you to use some of the calories you stored up during pregnancy to provide calories needed for breast milk.
Let your physical condition dictate when you're ready to begin your weight-loss efforts. Everyone is different, so you need to listen to your body.
Be active
Exercise is the best way to get your pre-pregnancy body back. You may feel as if you're too tired to exercise, but keep in mind that exercising regularly will actually make you feel more energized. Get back into it at your own pace. You may want to start by taking a stroll with your baby a couple days a week. If you exercised throughout your pregnancy, you may find it easier to get back into an exercise routine than someone who hasn't exercised in more than nine months. Either way, take it slow.
Schedule "me" time
A certain degree of selflessness is part of being a mom, but don't lose sense of your own body and needs. Schedule time to exercise, shop for new clothes or go to the movies. If you literally need to mark this time in your date book, then do it. Find a babysitter, friend or family member to watch the baby for you. If you take care of yourself, you'll be a healthier, stronger and happier mom for your kids.
One final note...
Keep things in perspective. It may take a year to fit back into your slim-fitting jeans, but take a glance at your new bundle of joy to quickly remind yourself that it's well worth it.
Source:www.rednova.com
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