Losing the baby weight after pregnancy

By Samantha Gluck

Is the baby gone, but not the belly? This is typical. After all, you carried a human being inside your body for nine months. Despite the news reports of Hollywood starlets returning to pre-pregnancy weight and shape a week after birth, it can take from six weeks to a full year for your body to make a complete recovery. Many women have eight to 12 pounds left to lose at the six-week point. Depending on the individual, it can take a few months to shed the excess weight.

What to do?

Don’t hop on the nearest treadmill and start counting calories. Dieting too soon after giving birth can slow your body’s recovery. According to Dr. Amy Burkett, an OB/GYN physician at Paragon Obstetrics and Gynecology in Akron, the best way to lose weight gained during pregnancy is to get back to regular activity. “After a vaginal delivery, women can get back to regular activity within two to three weeks, but should start with about half the intensity they had before pregnancy. Moms should wait four to six weeks after a c-section to return to normal activity, but only their healthcare practitioner can tell them for sure.”

Good news awaits

The good news? The moment you give birth, your belly starts slowly shrinking back to its pre-pregnancy state. Many women will lose about eight to 20 pounds during that first two weeks as the body gets rid of all the extra fluid. It takes about four weeks for the uterus to contract to its normal size. It also takes time for the hips and pelvic area to shift back to their pre-pregnancy position and state.

Your body has a natural tendency toward weight loss after pregnancy. By following a few tips and adding a couple of activities to your daily routine, you’ll be well on the way to returning to your pre-baby shape and fitness level.

Working out with baby

Weight training and low-impact aerobics help speed up the body’s metabolism. No gym membership? No problem. Incorporate your baby into your workout. “A brisk walk or slow jog with the baby in a jogging stroller provides great aerobic exercise. There is no need to purchase actual weights or dumbbells to fulfill weightlifting exercise needs. Use two water bottles or canned food at first. Most sporting good chains offer inexpensive rubber resistance bands at a fraction of the cost of a weight set,” says Dr. Kristine Pelagalli, an OB/GYN at Parma Community General Hospital. She cautions her patients to listen to their bodies as they exercise. “I advise starting slowly. If it hurts, slow it down or reduce intensity accordingly,” she said. Regular exercise not only improves strength and cardiovascular fitness, it invigorates the mind as well. Make certain to carve out time each day for exercise.

Postpartum exercise programs

Dr. Rebecca Lowenthal, an obstetrician with The MetroHealth System, states, “Women of normal weight need a minimum of 150 minutes of exercise per week. Overweight women need a minimum of 180 minutes of exercise per week.” Sometimes fulfilling a commitment to daily exercise is easier if done as part of a group. Lowenthal mentioned some Cleveland-area group programs where new moms and their babies can meet and exercise together.

Group programs focused on helping moms get in shape:

Stroller Strides – Classes consist of power walking and total body toning exercises using the stroller and exercise tubing. Located at Legacy Village.

Baby Boot Camp – Offering stroller fitness classes, strength and toning exercises, and more. Check out the website: www.babybootcamp.com (Stroller Fit is now part of Baby Boot Camp).

MomsLikeMe – A website full of resources for moms, including fitness programs, yoga, and sports for moms. Log on to view all of the activities for mom and baby at cleveland.momslikeme.com.

These outings not only burn calories and benefit the body, but they tend to clear the mind of stress and everyday worries.

Breastfeeding

Breastfeeding burns up to 500 calories per day. These extra calorie requirements can help moms lose some of the fat gained during pregnancy if they take care to avoid overeating and strive to make healthy food choices. However, Burkett warns that breastfeeding moms need 1,800 to 2,000 calories per day, depending on their weight, to ensure their milk supply stays adequate. “Women who are unsure about their nutrition needs can visit MyPyramid.gov, a website featuring diet and nutrition information especially for pregnant and breastfeeding women. And best of all, it’s free,” she adds.

Avoid empty calories

Avoid empty-calorie foods like soft drinks and potato chips. Instead, increase intake of nutrient-rich foods, such as fresh fruits, lean proteins, whole grains and low-fat dairy products and vegetables. Stock up on low-fat milk and yogurt for snacks, as studies have shown that calcium from milk and yogurt can actually aid in weight loss by blocking a certain hormone that allows the body to store fat.

According to Pelagalli, breastfeeding makes mothers feel thirstier than normal and drinking enough fluids helps maintain milk volume. She advises nursing moms, “Drink a full glass of water before sitting for a meal, a couple during the meal, and one afterward to help assuage this thirst and keep the full feeling longer. Drink juice in moderation and avoid caffeine entirely.”

Catch some zzzs

“Disrupted sleep cycles, like those forced on moms by a newborn, can increase stress hormone levels, which make it harder to lose weight,” advises Burkett. Nap when your baby naps. With enough sleep, energy levels will remain high and can help keep stress levels and cravings in check.

Enjoy your baby

Don’t fall prey to the media hype about fitness and beauty. The ideals portrayed in magazines, on television, and in movies represent unrealistic and unhealthy images. You’ve just given birth to a new human life — in real life — not as an actress in a Hollywood production. Enjoy your baby and take it one day at a time.