Post pregnancy weight loss - why slowly but surely is best
So, you've had a baby, have recovered from the labour and are settled into a routine with your new offspring. You might be feeling tired from breast feeding and sleep deprivation but you're feeling ready to start a post pregnancy weight loss plan. How should you go about it? Is it a race to get back into your skinny jeans or should you take your time and go easy on yourself? You may be feeling fantastic. Or, you could be suffering from any number of post natal niggles. However you feel, raring to go or tentatively keen, the general advice is to take it slowly to maintain the weight loss you achieve. You've just had a baby, so now is not the time to be hard on yourself.
The first few weeks post pregnancy
The first exercises you should include in your daily routine are those which build up your general fitness but aren't too strenuous. You can start to take gentle walks a couple of weeks after the birth. This will stretch your legs, get your circulation on the move and burn a few calories. You should also resume your pelvic floor exercises to strengthen this important group of muscles. If you have had a cesarean section your post pregnancy weight loss plan will be a much more gentle affair but you can still flex your pelvic floor and take a short daily walk a few weeks after surgery.
When can you step up the weight loss?
Once you've reached the six week mark you could start to think about burning a few more calories. At this point you'll have a check up at the doctors and you could ask about resuming your normal exercise routine. If your doctor thinks you're up to it you could head out for a very gentle jog, do an extra 10 lengths of the pool or take part in a sedate gym session, adding in some resistance work. It's a wise move to take the first of these sessions very slowly. See how you feel as you build up a sweat. If you feel dizzy, slow down. The post natal body has been through a lot so don't ask too much of it too soon. The hormone relaxin, which is produced in the body during pregnancy is still detectable up to 5 months post birth. It causes joint laxity so go easy when take part in any high impact exercise.
Over time you'll start to feel your strength returning. You should be able to intuitively sense when your body is ready for you to pick up the pace. Your post pregnancy weight loss plan should be varied and include as many types of activity as possible. As with all exercise routines, a bit of variety will keep you interested and stop your motivation from waning. It isn't as easy to fit exercise into your life once you have a baby but it is possible. Plan the week of exercise ahead and make sure your partner shares the load so you can both have time to work out. A half an hour run three times a week, plus a high intensity gym session could be all you need to see that baby weight melt away.
It's not a race
After giving birth your body will face new demands. You've carried a baby for nine months and met the requirements of your growing child but now you need to care for that baby, maybe breast feeding throughout the day and night. This can take it's toll. If you feel exhausted in the months after you give birth, ease off on your exercise routine. It takes a lot of energy to look after a newborn and in reality celebs like Victoria Beckham have hired help to get them back into their skinny jeans. Give yourself a break, you'll get there in the end!
The first few weeks post pregnancy
The first exercises you should include in your daily routine are those which build up your general fitness but aren't too strenuous. You can start to take gentle walks a couple of weeks after the birth. This will stretch your legs, get your circulation on the move and burn a few calories. You should also resume your pelvic floor exercises to strengthen this important group of muscles. If you have had a cesarean section your post pregnancy weight loss plan will be a much more gentle affair but you can still flex your pelvic floor and take a short daily walk a few weeks after surgery.
When can you step up the weight loss?
Once you've reached the six week mark you could start to think about burning a few more calories. At this point you'll have a check up at the doctors and you could ask about resuming your normal exercise routine. If your doctor thinks you're up to it you could head out for a very gentle jog, do an extra 10 lengths of the pool or take part in a sedate gym session, adding in some resistance work. It's a wise move to take the first of these sessions very slowly. See how you feel as you build up a sweat. If you feel dizzy, slow down. The post natal body has been through a lot so don't ask too much of it too soon. The hormone relaxin, which is produced in the body during pregnancy is still detectable up to 5 months post birth. It causes joint laxity so go easy when take part in any high impact exercise.
Over time you'll start to feel your strength returning. You should be able to intuitively sense when your body is ready for you to pick up the pace. Your post pregnancy weight loss plan should be varied and include as many types of activity as possible. As with all exercise routines, a bit of variety will keep you interested and stop your motivation from waning. It isn't as easy to fit exercise into your life once you have a baby but it is possible. Plan the week of exercise ahead and make sure your partner shares the load so you can both have time to work out. A half an hour run three times a week, plus a high intensity gym session could be all you need to see that baby weight melt away.
It's not a race
After giving birth your body will face new demands. You've carried a baby for nine months and met the requirements of your growing child but now you need to care for that baby, maybe breast feeding throughout the day and night. This can take it's toll. If you feel exhausted in the months after you give birth, ease off on your exercise routine. It takes a lot of energy to look after a newborn and in reality celebs like Victoria Beckham have hired help to get them back into their skinny jeans. Give yourself a break, you'll get there in the end!
