I gained 50 lbs. with my last pregnancy and birthed a whopping 9 pounder. Alas, now my baby is 10 months old! In honor of the occasion, I'm going to share my sage insights into losing those pesky postpartum pounds. Remember to give yourself plenty of time to recover.
- First 48 hours: sleep as much as possible! massaging your uterus helps it shrink down faster. you can do kegels while lying in bed.
- Within first 2 weeks: when you feel up to it, go out for a walk. Start with 5-10 minutes. Try to go every day. Sleep as much as possible!
- By 6 weeks: work up to 30-60 minute walks 3 or more times a week. Do not over-do it! Your bleeding should have stopped by now, if it hasn't or if it starts again - you are doing too much! Listen to your body.
- By 2 months: you can add jogging or other aerobic exercise if you are feeling up to it. Start slowly!
- By 4 months: you can push yourself now. Do not over-compensate for burned calories by eating excessive amounts of junk food.
Nutrition for weight-loss (learned as part of a University's post-partum weight-loss study):
- eat at least 1800 calories a day if you are breast-feeding, 1500 if not breast-feeding
- eat more protein
- reduce simple sugars and refined carbohydrates
- eat more calcium
- eat more fiber
- eat at least 5 times a day (smaller meals)
- do not skip meals - especially breakfast (you should have 1/3 of daily calories at breakfast!)
- plan ahead what you will eat when you are hungry (for snack time too!)
- you can use a food journal if you are a sporadic eater, to help regulate your habits and see what you are really eating!
Your food guide pyramid servings will be something like this:
whole grains: 6 servings
protein: 6 oz.
fats: 6 servings
vegetables: 5 servings
fruits: 4 servings
dairy: 3-4 servings