The greatest joy to ever enter your life has just arrived. The “oooooo’s” and “ahhhh’s” over your bundle of joy are music to your ears. But there’s a different kind of “oooo-ing” and “ahh-ing” when your favourite pre-pregnancy Levi’s still don’t fit... 6 months later. Do not fear, the Good Life Dietitians are here, and you can and will get healthy and fit after having your baby.
Appreciate nature
Having a baby changes your life, and it also changes your body. Appreciate that the weight you gained during pregnancy was and is vital for a healthy pregnancy, lactation, and, ultimately, a healthy baby. During pregnancy hormonal changes allow for much needed increases in weight. This weight is not only from body fat but also protein (both stored as reserves to protect during potential famine), increase in breast size (in preparation for breastfeeding), and an increase in blood volume. There is also added weight from the increasing uterus size, placenta, umbilical cord, and of course, the baby.
Breastfeed
Breast is not only best for baby but best for mom too. It has been shown that mom’s that breastfeed have an earlier and quicker return to their pre-pregnancy weight. Healthy breastfeeding women can lose about 500g per week while still producing good quality breast milk for her growing baby.
Lactation is nutritionally very demanding, particularly in mother’s who breastfeed exclusively for the recommended 4 to 6 months. To produce 100ml of breast milk (which contains about 75kcal) requires an energy expenditure of 85kJ by the mother. Be careful of not continuing to eat for two though. Even if you are expending more energy it is still necessary to create an energy deficit to promote weight loss.
Organize your kitchen
The stresses of a new baby and the new routine that come with your bundle of joy have no doubt left you feeling overwhelmed and unorganized. Get organized in the kitchen with these tips.
- Buy in bulk lean protein and freeze individually. Choose chicken breasts, fish like salmon, hake or kingklip, lean mince meat, or lean fillet. Defrost as needed.
- Make double the amount of food, and freeze the remaining half for another meal.
- Buy a variety of frozen vegetables to use on days when you run out of fresh veggies.
- Stock up on healthy groceries that will keep for long. For example whole-grain pasta, brown rice, tinned tuna, beans (tinned or dried), chickpeas (tinned or dried), tinned tomato, dried fruit, lentils, long-life skim milk, etc. This will keep your pantry stocked for days when running to the stores is out of the question.
Get moving mama
It is understandable that exercising stops in the final weeks of pregnancy and the first few weeks thereafter. But once you’ve gotten your baby in to a routine it is time to find time for exercise.
- Take advantage of all the baby sitting offers you will get. Even if just for an hour, leave your baby in capable hands and go for a jog around the block or join a class at the gym.
- Get creative. Buy at-home exercise DVDs and workout in front of the TV while baby is down for a nap.
- On warm days go for a walk around your block or at the local park with baby in tow. Use the pram as resistance for running, or hold on to the pram when doing squats and leg lifts.
- Find a work-out buddy. Make friends with the other moms during pre-natal classes and partner up. Parenthood is lonely, particularly for first time moms, so try find someone in the same boat as you for moral support and encouragement. Alternatively, offer to alternative babysitting hours with your buddy so that you can both get some time out.
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