Now that your new baby is here, you have a lot to think about: when to feed her, what to do if she cries -- and how to get rid of those extra pounds you packed on during your pregnancy.
If you started out at a normal weight and gained the 25-35 pounds your doctor probably recommended, it shouldn't take you more than a couple of months to get back to your pre-pregnancy weight if you watch what you eat and exercise.
If, on the other hand, you were overweight before your pregnancy or you put on more weight than your doctor advised, it could take much longer -- up to a year -- to get the weight off. Any baby weight you don't take off could stick with you for a long time.
These tips will help you to achieve and maintain a healthy weight:
- Make time for breakfast in the morning.
- Eat at least five portions of fruit and vegetables a day.
- Include plenty of fibre-rich foods such as oats, beans, lentils, grains and seeds in your meals.
- Include starchy foods such as bread, rice and pasta (preferably wholegrain varieties for added fibre) in every meal.
- Go easy on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
- Watch your portion sizes at mealtimes, and the number and type of snacks you eat between meals.
Combining healthy eating with exercise will be the most effective, because it helps you to lose fat instead of lean tissue. You will also improve your fitness levels.
These healthy eating tips will help you lose weight safely.
- DO NOT skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.
- Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).
- Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.
- Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. You will be less likely to overeat.
- Choose nonfat milk and dairy products. Look for low-fat or fat-free dairy products. You do not need to drink whole milk in order to make good breast milk.
- When you reach for a snack, choose fruits and vegetables. Foods like apples, oranges, berries, bananas, carrots, and pepper strips are great snack choices. They are low in fat, but high in vitamins and fiber.
- Drink 8 or 9 cups (2 or 2.25 liters) of liquids a day. Drinking water helps your body flush out fat. Limit drinks like sodas, juices, and other fluids with sugar and calories. They can add up and keep you from losing weight.
- Choose broiled or baked rather than fried foods.
- Limit sweets, sugar, and fat.
