Although having a baby is a wonderful experience for most parents, many women worry about how to lose weight after pregnancy. For a lot of women this fear is valid because baby fat can be difficult to shed. However, by keeping to the following guidelines, most women will lose enough weight to get their shape back and end up feeling great to boot.
Cuarentena - The First Six Weeks
The first thing to bear in mind is that during the first weeks after giving birth, a healthy diet is much more important to than a weight loss diet. It goes without saying that a healthy diet is particularly important if you are breast feeding since you will be sharing all the calories that you are consuming. Therefore you should continue to eat a balanced diet of fruits, vegetables, whole grains, protein, calcium, and iron.
Although light to moderate exercise during this period is permissible, you should avoid diving headlong into a strenuous exercise routine to lose weight. Remember your body is still recovering from the pregnancy and a nutritionally balanced diet will help you heal and feel better much faster.
There is a very good Latino tradition which, although perhaps not practical in the modern era, nevertheless gives an idea of the type of approach you should take during this early period after pregnancy. The Latino Tradition is "cuarentena," which translates to "the quarantine." During cuarentena, the Mother spends forty days resting with the new born after delivery, during which time she worries only about taking care of the baby. The new Mother does not even think about weight loss during this time. Other members of the family will keep house and watch over the other children. Whilst this may not be practical for most new mothers of today, if you can adopt something approaching this tradition, perhaps with the help of relatives, you will feel like a new woman after your period of recuperation.
Exercise With Care
Once you have been given the green light to begin exercising by your doctor after your six weeks postpartum check, you should be careful not to rush into a vigorous exercise regime. Start slowly, and if you find yourself getting tired, reduce your activity to a more comfortable level, gradually increasing the intensity as you become stronger.
It is a good idea to start your exercise by taking short walks as soon as it feels comfortable for you. If the weather permits, take the baby out and walk to your local park, library or any such place as makes the walk enjoyable.
Healthy Weight Loss
When you were pregnant you no doubt ate more than usual to support your baby's growth and development. Proper nutrition remains important after your baby is born, especially if you are breast-feeding. Making wise choices when it comes to food will promote healthy weight loss after pregnancy. You should continue to eat plenty of fruit, vegetables and other foods high in fiber, such as whole grains as these will provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skimmed milk, yogurt and low-fat cheeses. White meat poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins. All these foods will help you in your efforts to lose weight after your pregnancy.
Finally, remember that it generally takes around 6-12 months to achieve weight loss goals following a pregnancy, therefore it is important to remain patient whilst sticking to your healthy diet and exercise plan.
Posted in: Weight Loss
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