Women are often faced with excess fat after the pregnancy. Doctors sometimes say that the expected weight is about 2 pounds (or one kg) with the every month of pregnancy. Normal weight gain is about 25 to 30 pounds (11 to 13.5 kg), but most women exceed that line and end up with much more extra weight.
Being overweight after pregnancy may really bother you, especially if you weren’t overweight before giving birth to a child. However, you don’t have to despair, because it can be taken care of. Just remember that it is you that decides about your weight and only a couple of lifestyle changes can and will make significant difference.
What to Expect
In most cases losing baby fat (as they sometimes call it) is not going to be short term task. Prepare yourself, both mentally and physically, since it can take you couple of months to a whole year. Yes, some women did look fabulous just weeks after childbirth, but if you’re not one of them it will most probably be around 6 months or more.
Be practical, would you like to lose some pounds and to get them back right after finishing your diet? Most likely not. That’s why nutritionists advise controlling your food and exercising at the same time. Severe dieting usually doesn’t work, because it doesn’t burn the excess fat. Supplements are also not recommended, especially if you are still breastfeeding. Everything you eat gets transported through the milk into the body of your child. Supplements might contain different substances, which could be harmful for the young baby.
Regular exercise can also prevent postpartum depression (“baby blues”) in some women.
How to Exercise
Experts agree that dieting and regular exercising are the best way for the new moms to lose some weight. They recommend aerobic activities for beginners. When starting, do 20 minutes of some light aerobic exercises and practice at least 4 times per week. After some time, you can increase duration of the exercise to one hour and add up some ab crunches and leg raises. Kegel exercises are also particularly good for the new moms, since they can tone your weakened pelvic muscles. Sometimes, isometric abdominal contraction can also be helpful to tone your muscles.
Always stretch afterwards. 10 to 15 minutes of stretching will make you more flexible, and help you burn even more fat than just by exercising.
It is important to remember wearing proper support bra while exercising.
You might want to join an exercising program for new moms or hire a personalized fitness trainer. Also, keep in mind - the sooner you start exercising and watching your diet the better and faster results will be.