On average a woman will gain 25-35 pounds during pregnancy and lose only about 12-14 pounds giving birth. This leaves a new mommy with 12-21 extra unwanted pounds to lose. With a little help and support, your body can bounce back and you'll soon fit back into those jeans!
The thing to remember is that the weight won't come off overnight and it is key for you to remain nutritionally balanced to support breastfeeding and overall health in an increasing stress-filled routine and to keep active with exercise to help burn those added pounds and relieve stress.
HEALTHY NUTRITIONAL CHOICES
You will need to feed your energy with healthy nutritional choices by selecting foods high in protein and fiber. Be sure not to skip meals but rather smaller more frequent meals will fuel the metabolism and help you burn calories/fat faster. Stay away from whites too since white foods typically turn to sugar in the body.
Here are some foods to choose from rich in fiber and protein:
Fiber Rich Foods:
Corn
Beans
Avocado
Whole Wheat Pasta
Brown Rice
Edamame
Whole-Wheat Bread
Lentils
Pears
Artichokes
Oatmeal
Raspberries
Peas
Broccoli
Apples
Almonds
Barley
Protein Rich Foods:
Fish
Seafood
Skinless, white-meat poultry
Lean beef (including tenderloin, sirloin, eye of round)
Skim or low-fat milk
Skim or low-fat yogurt
Fat-free or low-fat cheese
Eggs
Lean pork (tenderloin)
Beans
EAT ON SMALL PLATES
One way to help control the portions you consume is to eat from a small plate. In a world where "super size" meals are so heavily pushed, whether at a fast-food restaurant or a family dining restaurant, portion sizes have gotten way out of control. Keep portion control in your mind when eating and using these tips will help you:
1 Cup = FIST |
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Best for: Beverages, Cereal, Casseroles, Soups,
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½ Cup = CUPPED HAND |
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Best for: Pasta, Rice, Beans, Potatoes, Cooked vegetables, Pudding, Ice cream
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3 Ounces = PALM |
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Best for: Beef, Pork, Poultry, Fish
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1 Tablespoon = THUMB |
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Best for: Salad dressing, Peanut butter, Sour cream, Cream cheese
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1 Teaspoon = THUMB TIP |
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Best for: Butter, Margarine, Mayonnaise, Oil |
SLEEP
Be sure to get enough sleep. Research shows sleep loss will negatively impact the hormones that regulate how hungry you feel and how efficiently you burn calories. It is hard to sneak in sleep when you're a new mom, but if you nap when the baby naps, you'll be able to grab a few extra hours of rest.
GET AN EXERCISE PARTNER
Having a partner can keep you motivated and help the time pass by quickly. Find a fellow new mommy to exercise with. Go to the park or the mall with your baby in a stroller and walk, attend a yoga class together or plan a hike. Keep each other accountable but have fun. Be sure to mix it up so the exercise doesn't feel like exercise and get boring.
Be realistic, set short term and long term goals and begin working on toning and you'll be back to your old self in no time!
~Wendy Anguiano
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