Fatigue, lack of sleep, poor eating habits and lack of time for exercise are all challenges faced by new mothers immediately following the birth of their child. It is easy for a young woman to fall into the trap where she says, “I’ve put on a few (or twenty or thirty) pounds, but that’s ok because I’ve just had a baby.” A program of healthy eating and exercise doesn’t need to be aggressive to be effective, and unless you have a pre-existing health condition that precludes it, you should be able to return to your pre-pregnancy weight within 6 months. The other myth that a young mom tells herself is that there isn’t time for exercise. She focuses her time and energy on her baby and takes care of her needs secondly, if at all. I will show you some quick and easy tips you can apply to help take off that pregnancy weight.
Breast feed and Increase your Metabolism!
The higher your BMR, the greater your daily calorie requirements – with a higher BMR, you can lose weight by eating the same number of calories that you eat now. Lean muscle mass increases your BMR, as does breast feeding. If you choose to breastfeed your infant, this forces your body to convert stores of energy into food for your newborn, you can lose up to an additional 5lb during the first three months of breastfeeding.
Take Extra Protein With Your Meals
Studies have shown that you can lose weight and build or maintain lean muscle by adding protein to your diet. Try to shoot for 100-120 grams of protein daily for 150lb of body weight. Excellent sources of protein include lowfat cottage cheese, eggs (liquid egg substitutes are excellent – all the protein without the extra fat.), turkey or chicken breast, and yogurt. According to the FDA, and the Council of Science Affairs of the American Medical Association, aspartame, the artificial sweetener in Splenda or Equal, is OK for women who are pregnant or breastfeeding. Remember to break your nutrition into smaller, more frequent meals – this way, you will eat less. It is better to eat 5 or 6 small meals of 300-400 calories each than to eat 3 meals of 700 calories. You will feel less hungry in between meals and there will be less temptation to binge. Drink two glasses of water before each meal. Better yet, drink one of these glasses with some water soluble fiber such as Benefiber. This practice fills you up faster, and you stay full longer.
Nurture Your Self-Image
Failing to take care of your self-image can lead to over indulging and can contribute to the depression that keeps you from working out. Self esteem is important. Get plenty of rest and take a multivitamin with a B complex to help keep up your strength for your exercise routine. Shop for new jewelry, add a fancy diaper bag and some accessories. Take some time to go out with friends. Get help from your partner – make sure he carries the diaper bag now and then.
Plan your Work-Out Time
Talk to your doctor before you start a workout program. Yoga is one of the easiest and safest ways to build lean muscle and increase flexibility. Many yoga classes are available which let you bring baby and yoga is a great way to improve core strength. Walking or jogging is a great exercise to do with baby, and a great way to get in shape. Get a nice running stroller. Jogging strollers have bigger wheels and are more stable than regular baby strollers. Some companies make double joggers for moms with multiple babies. Buy a good pair of running shoes and talk to your doctor before you start.
Grab your cool diaper bag, then head over to Kennedy Goetz’s site on ways to stay hip as a new mom for your needs.
