Did anyone else see how thin Kate Middleton is already after the birth of her baby only weeks ago? Her, along with many other celebrities, seem to have very little trouble returning to their pre-pregnancy size. I've even seen pictures of Victoria Secret models returning to work a month after having a baby! It gets more than a little discouraging for the majority of us (including me) who struggle with weight loss months after having a baby. I delivered my third child over 4 months ago and still have quite a bit of weight to lose. I do remind myself that having a personal nutritionist, cook, and trainer throughout pregnancy and the post partum period probably helps those famous people quite a bit. ;)
For the rest of us, here are few tips to get back in those jeans.
First, and probably most important: Try to limit the weight gain during pregnancy. The thought "I'm eating for two, so I can have two desserts" will lead to excessive weight gain, and in return, a more difficult time losing it after the baby comes. On average, women need only an additional 300 healthy calories per day. Furthermore, for women with a normal BMI pre-pregnancy (18-25), weight gain for the entire pregnancy should be about 25-30 pounds. Unfortunately, many women have a higher BMI pre-pregnancy and therefore should gain less (for a BMI 25-30 women only should gain 15 pounds during pregnancy). However, it's definitely okay to splurge once in a while with that extra dessert or craving (I know I did!).
Breastfeed your baby: Breastfeeding has many benefits for both mom and baby, and one of them is faster weight loss. It is estimated that your body burns at least 500 calories/day producing all that milk! That's comparable to running 5 miles! So the longer you breastfeed, the more calories you will burn.
Start exercise early: If you had an uncomplicated, vaginal delivery, you can start walking a few days after returning home from the hospital if you are feeling up to it and if your bleeding is light. Start slow (only a block or two) and work your way up. Of course, if you start to have an increase in vaginal bleeding or cramping, then take a rest for a day or two and try again. Studies have shown women who start exercise soon after delivery not only lose weight faster, but also have a decreased chance of post partum depression and have more energy!
Think of creative exercises: After you've been given the okay to resume normal activities at your 6 week post partum visit, you probably will not be able to return to your pre-pregnancy work out routine due to other factors such as sleep deprivation and being much busier now that you have a newborn to take care of. Be creative and incorporate your baby into a workout routine. Go on stroller walks with friends, dance with your baby, join a baby and me yoga class, etc. Once your baby gets a little older, you can jog with your baby in a jogging stroller (I recently purchased one off of Craigslist) or go hiking with your baby (I have seen hiking carriers for cheap on craigslist as well).
Eat well: To lose weight, nutrition is even more important than exercise. It's much easier to consume 2 cookies in less than 3 minutes than it is to run 3 miles to burn it off. Try to limit a dessert to once/week and limit simple carbs such as white bread, rice, and pasta. Stick to whole wheat products (read labels carefully) which are much better for you and harder for your body to break down, snack on fresh fruits and vegetables (I go to the farmers market every Saturday morning to get local fruits and vegetables), avoid processed food and preservatives, and eat two fruits and/or vegetables with every meal. You will not only lose weight quicker, but you will also feel much better now that you are getting an abundance of nutrients and antioxidants.
Drink water: This is particularly important if you are breastfeeding. You should be drinking at least 8 glasses of water/day. Plus, drinking water will decrease hunger which decrease overeating. Avoid all pop (including diet pop which research has shown does not help you to lose weight), juice and all sugary coffee drinks. Stick to water, milk, plain iced tea and regular coffee (yes, you can have 2-3 caffeinated beverages/day while breastfeeding).
Be patient: Healthy weight loss takes time. After a couple of months (when weight loss is the fastest after your baby is born), aim for 2-4 pounds/month.
Dr. Karla Kossler is an OB/GYN here in Bloomington-Normal. She is currently accepting new patients at Central Illinois Obstetrics and Gynecology. Questions? Comments? Suggestions for future articles? Email karlakosslerobgyn@gmail.com.
