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Weight
Control
Your post pregnancy
time may find you with a few extra pounds. Try not to be discouraged!
Your body went through some major changes over the previous nine
months, including fluid expansion, lean body tissue growth and a
normal process of a little fat storage. Give your body at least
nine months to recover and get back into shape. This process will
naturally occur to some extent, as long as excess calories are not
consumed during the postpartum months.
As at any time
of life, eating too many calories will result in more fat storage.
Be aware, some women gain weight after pregnancy. This is usually
a result of poor diet resulting from fatigue, change in routine
and stress of being a new mother.
For good weight
control after delivering a baby, however, a woman should strive
to eat a nutrient-rich diet, lower in fat. Portions need to be adjusted
for breastfeeding or, for women who are not breastfeeding, a moderate
rate of weight reduction. Continue to stay well-hydrated, whether
you are breastfeeding your baby or not. This helps to keep your
energy level up, as your body begins its next transition. Keep caffeine
to a minimum, and avoid alcohol if you are breastfeeding. For women
who are not breastfeeding, a small amount of alcohol on occasion
does not present the same health risks. However, alcohol ingestion
does make weight loss more difficult.
Supplements
If you are restricting your calories in an effort to lose weight,
it is a good idea to take a multivitamin with minerals that provides
100% of the RDA. You usually don't need the extra iron from a prenatal
vitamin after pregnancy. Women who were anemic during pregnancy,
or women who had excessive blood loss with delivery, may benefit
from continuing iron supplements or prenatal vitamins. Check with
your health care provider at your postpartum visit if you have questions
about nutrient supplements.
Breastfeeding
If you are breastfeeding,
do not limit your food intake too much. Breastfeeding women should
consume a minimum of 1800 calories per day. Use the pregnancy food
guide to ensure minimum nutrient needs are met. Generally, breastfeeding
women can lose between one and four pounds per month without compromising
breastmilk production. If you are significantly overweight, or if
you gained weight excessively during pregnancy, you may be able
to lose a little more.
Exercise
Exercise
is a part of the weight control equation, although it is important
to follow your doctor's advice about when to begin. After childbirth,
your rest and recovery are priorities, along with successful transition
into your new role as a mother. Your body usually needs between
six and eight weeks to recover from labor and delivery. Women
who had complicated deliveries, may need more time.
Resuming your
pre-pregnancy exercise routine may be a challenge. The demands of
being a new parent often leave you sleep deprived and harried. Your
body has undergone some major changes and it may take some time
before you can perform at pre-pregnancy levels.
Discuss any
limitations on your physical activity with your doctor before you
leave the hospital and at your postpartum checkup. When you are
given the medical 'OK' to begin, start
gently and be patient with yourself. Your new baby may mean
modifications to your exercise routines, but that's all right. The
important thing is to find some kind of regular activity that works
for you, and stick with it. A daily walk with your baby may be the
perfect beginning.
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