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| |    Losing Weight after Giving Birth by Lisa Rodriguez, R.N. and Marjorie Greenfield, M.D. reviewed by Marjorie Greenfield, M.D. Some new moms expect to fit right into their pre-pregnancy jeans when they come home from the hospital after having their baby. Unfortunately, this is seldom the case. Remember, by carrying and delivering a baby, your body has accomplished something incredible--although, unfortunately, the process can put on pounds in undesirable ways. Getting back into shape will make you feel good, but putting a lot of pressure on yourself to do so while taking care of your newborn and family can really add to your stress. Your best bet is to eat healthful foods and to try to find a balance between taking care of yourself and taking care of everyone else. What can I do to safely lose the weight? A combination of healthy eating and regular exercise is the best way to lose that baby weight. Don't jump into a workout routine right away, though; it's usually best to wait until after your postpartum checkup (around six weeks after you give birth) to start. Your practitioner can examine you and give you the go-ahead when it's safe to begin an exercise program. That said, walking is an excellent form of exercise that you can begin as soon as you feel up to it. Can I diet if I'm breastfeeding? If you are breastfeeding, you can watch what you eat, but don't go on a crash diet. It's important to eat when you are hungry and to consume extra calories to allow for adequate milk production. Make sure to eat three nutritious meals per day. If you are at a weight that's considered healthy for your size, your caloric intake needs to increase by 500 calories per day from your pre-pregnancy intake. If you are overweight, you might not need as many extra calories to successfully breastfeed. If you are breastfeeding, you can discuss with your practitioner how much you need to increase your caloric intake, if at all. Also, some weight-loss support groups (such as Weight Watchers or Jenny Craig) may offer programs specifically designed for breastfeeding moms who want to slim down; check with individual chapters to see if such a program is available. What if I'm bottle-feeding my baby? If you are not breastfeeding, you may begin a sensible diet of healthy, nutritious foods in moderation. Make sure that you take in at least 1,500 calories, spaced out over three meals. (Tempting as it might be, don't skip breakfast or lunch.) Remember, your body has gone through a lot to accomplish an incredible feat. It needs time to heal. What kind of exercise will help me to get back into shape? When implementing a workout program, try to do some cardio training at least three times a week. That means walking, running, swimming, or aerobics for 30 to 60 minutes. You also might want to add in some weight lifting for toning. (The more muscle you have, the more calories your body will burn.) Don't forget to drink plenty of fluids, particularly if you are breastfeeding. Many new moms find that having an exercise video or a piece of workout equipment in the house helps them to squeeze in some time for working out. Others use a facility with child care or find time before or after work. Going out for a brisk walk with the stroller is great when the weather is fine and can be fun for the baby as well. I'm feeling stressed out. Help! Protecting some time for yourself to exercise is good for your mental health as well as for physical conditioning. And as much as you may worry this is taking time away from your baby, in the long run it's is best for her to have a happy and healthy mom. With the additional demands that new motherhood brings, it's clear that this isn't the easiest time to diet and exercise. Try not to get too discouraged. Remember, it took nine months to put on the weight; give yourself permission to allow at least nine months to lose it.
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