Bouncing back from Childbirth

Hello everyone,

Here is an article I put together about losing those unwanted pregnancy pounds in a safe and healthy way. Enjoy!

Getting back in shape after childbirth

Many new moms expect to fit right back into their clothes after giving birth but this is seldom the case. The nine-months of pregnancy, delivering the baby and the healing after can take a tremendous toll on the body that will produce unwanted extra pounds on your once sleak and toned body. Now you are not only taking care of yourself but a tiny newborn. Juggling this along with other family pressures can pull you in many different directions and keep you from focusing on your own body.

You must strike a balance of getting yourself back into shape and caring for those around you. A great way to start is to focus on healthy eating and slowly starting to add exercise into your routine. As always any exercise should be approved by your doctor.

Six weeks after giving birth you will have your postpartum checkup. Your doctor will examine you and give you the thumbs-up when it is safe to begin exercising.

The best exercise to start with is walking. Walking is something you can do while pushing the stroller around the neighborhood. Start slowly and listen carefully to what your body is telling you. Your body will let you increase as it is ready. Learning to listen to your body is key to optimal health. Other exercises such as running, swimming and rollerblading can be added as you feel healthier and stronger. Set up a schedule of doing cardio three times a week for at least 30 minutes at a time.

Weight training may be added as well. Again start light and progress as you feel your body becoming stronger. Weight training is recommended three times a week.

Working-out to a video or DVD is a great way to squeeze in exercise without having to leave the house. There are many excellent videos available in stores or online.

When breastfeeding you may be selective about what you eat but don't crash diet. Always eat when you are hungry and consume extra calories to produce enough milk. A good rule of thumb is to eat at least three nutritious meals a day. Also drink plenty of water to stay hydrated.

Remember that working-out is not only good for your body but also your mental health. Scheduling time for you to exercise is so important to keep you energized and focused. Do not get discouraged. It took nine months to put on the weight; give yourself permission to allow at least nine months to lose it.

Source: "Losing Weight after Giving Birth" by Marjorie Greenfield, M.D.