09 September 2008

Becoming a mother is the most remarkable experience for any woman and it’s quite natural that after so many months of bearing that extra weight you now want to get back to your pre-pregnancy shape as soon as possible.

It’s important to be realistic about how quickly to lose weight after pregnancy. “Nine months on, nine months off”, it’s mean it took you nine months to gain weight so you shouldn’t expect to lose it overnight. So it is better to take it easy!

Through entering your Goals and Results, WLR will tell you how long it should take you to reach your target weight. In the meantime, be patient. Through a combination of healthy eating and exercising you should soon start to see the difference as you lose that post-baby bulge.

Life has undoubtedly changed beyond belief – and so has your waistline. But to stay healthy, experts say it’s important to lose those excess baby pounds and aim to get back to your pre-pregnancy weight or even lower if you were overweight or obese to start with. This is even more important if you’re planning on having another baby at some point in the future.

Weight Loss after Pregnancy - When should I Start?
It is recommended that you should wait for 2 to 3 months after giving birth to your baby and after that you may start following some vigorous exercises with healthy low fat diet. But you should not go for fast weight loss plans rather you should consult your health professional for a healthy weight loss plan. You should aim to lose 1 pound per week and continue to focus on taking nutritious diet and exercise.

The duration of weight loss depends upon how much weight you gained during your pregnancy. The average weight gain in most women is approximately 25 to 35 pounds; out of which 12 to 14 pounds is typically lose while delivery leaving behind 12 to 21 pounds of weight. These 12 to 21 pounds can easily be lost within 6 to 8 months after the first 3 months of recovery. So if you gained 50 pounds then it will take approximately 10 months to regain your pre-pregnancy shape.

Top Tips Manage Your Weight After Pregnancy

Breast-Feed your Baby
  1. Breastfeed need about 200 to 500 extra calories each day to produce breast milk. Increases your requirements for many vitamins and minerals so it’s really important to eat a healthy diet that’s packed with nutritious foods.
  2. Avoid alcohol or have only small amounts. Alcohol can pass into your breast milk so that it smells different to your baby and may affect his or her feeding, sleeping or digestion.
  3. Once you’ve stopped breastfeeding, if you still have excess weight to lose, continue with a healthy, balanced diet but reduce your calorie intake slightly – WLR will advise you on your daily calorie allowance to help you lose ½-2lb a week.
  4. If you haven’t breastfed, wait at least six weeks before starting a diet and exercise plan to help shift those excess pounds and consult your GP first.
  5. However, the Association for the Study of Obesity says that women shouldn’t assume that breastfeeding will shift all the extra weight gained during pregnancy. Many women find that breastfeeding increases their appetite dramatically so they end up eating more. This is often combined with less activity, so some new mums actually find themselves gaining weight rather losing it.
Exercises
  1. Exercise should be start immediately after returning home. Start with easy and gentle exercises such as walking, swimming or yoga. Your doctor would advice you an exercise program and it will be your responsibility to stick to that.
  2. Start slowly with a 10 minute exercise and then gradually increase it. Keep a limit of approximately 30 minute on your exercise time but in case of any sign of dizziness or short of breath you should immediately cease it.
  3. Yoga, is a good option!. Most women took yoga classes before or during their pregnancy. Put on some relaxing music and start those exercises.
  4. Go for a walk! So simple!
Healthy Diet
Healthy diet is the best way to lose those extra pounds you gain during pregnancy. You should concentrate on nutrition and not only on weight loss. Eating properly and healthily provides enough calories and nutrients to your body, giving you the energy and nutrition required by your body after pregnancy. Recommended diet :
  • a low fat diet
  • a diet full of vitamins and minerals
  • a high fiber diet
Always avoid:
  • junk food
  • crash diet
Pelvic Floor Strengtheners
Kegel Crunches is a good way to tighten up your vagina after the birth of your baby and the best thing is that you can practice these virtually anywhere. What you have to do is simply tighten up the muscles of the vagina just as you do while trying to interrupt the flow of pee and then count to five. This increases the circulation to the pelvis as well as tightening the muscles.

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