Losing the Post Pregnancy Poundage

So you had a baby, and as a door prize you were awarded a few extra pounds to take home. Are you ready to get back to the, "old you." Well, here are some tips on how to shed the weight that helped bring your darling little one into the world.

1 - Realize that you are not Heidi Klum. I'm sorry. You most likely won't leave the hospital and slip in to your size 0 jeans. Celebs often give the world a fake perception of how easy it is to get rid of the post-pregnancy weight. You have to remember that more often than not, they begin activity before it is recommended, and they often times use unhealthy means to get back to their old selves. I wouldn't recommend it.

2 - Be Patient. It took 9 months for that weight to get there. It takes time for it to come off as well. This doesn't mean be lazy, and make excuses for yourself. But, in your working hard, give yourself a little credit!

3 - Eat Healthy. Try to surround yourself with good wholesome food. Don't kill yourself stressing over your diet. You already have enough to stress over at this point, but make available the foods that are going to help you in your process. Choose foods that are high in nutritional value and low in calories and fat. (Think lean meats, fruits, veggies, and whole grains.)

4 - Breastfeed. While studies aren't solid on whether or not breastfeeding helps you to lose weight or not, it does give you a little leeway in the calorie department. If you breastfeed you can eat about 300 more calories per day. Remember that 300 calories can go pretty quick, so don't use this as an excuse to eat whatever you want.

5 - Get Moving. With your doctor's approval, most women can get back to exercising 4-8 weeks after the baby is born. If getting to the gym seems impossible with your new little one get yourself some workout DVD's or a jump rope. Hand weights aren't that expensive and you can do your own circuit training or strength training at home. Increasing your cardio is going to make a big difference in shedding the extra weight, and increasing your muscle mass with increase the calories you burn at rest, so it's important to do both! Is time an issue? Split your workouts up, or do little bits throughout the day until you're able to get it all in! Every little bit helps :)

6 - SLEEP. This is a really important one. Although the baby upsets your sleep schedule in a big way, be sure to find time to get some rest. When your body is super tired Cortisol and other stress hormones are released that can promote weight gain. You also don't feel like doing much when you're exhausted and working out, and eating healthy are usually the first things to go. It's a scary ripple effect!

7 - Seek out a professional. If you are really having a hard time getting back to your old self find someone that can coach you along to get there. A personal trainer or dietitian can help you find the most effective way to get rid of the post pregnancy weight.

This is for my preggers!!

I know several of my readers are currently pregnant, so hopefully a little info and some recommendations on Exercising during pregnancy might be of help. Click HERE to read a previous post of mine on exercising and pregnancy.

First of all, it IS safe to exercise during pregnancy, recommended even. The general rule of thumb is you should be safe to do what you've been doing before, BUT now is not the time to drastically increase your activity level. Don't take this to mean..."I don't exercise at all now. I guess I shouldn't start." I'm NOT saying that. I'm talking more along the lines of...going from jogging for 45 mins a day to jogging two hours a day.

Some danger signs you want to look for while you're working out are
-Nausea, Dizziness, Sudden change in body temp, heart palpitations, swelling in your calves, vaginal bleeding, blurred vision, fainting, sharp/recurring pain in abdomen and chest, deep back or pelvic pain, or vaginal fluid leaking.

Exercises to avoid are:

• exercises that are of high-intensity, such as marathon running and cycling, or high-impact aerobics
  
• contact sports, like football, ice hockey, and wrestling
• racket sports
• any activity where you could be hit in the stomach
• activities that could cause you to fall, such as rollerblading, outdoor cycling, rock climbing, or horseback riding
• any activities performed at high altitudes, including downhill skiing and climbing
• scuba diving, as it could put pressure on your organs or your baby

After the first trimester, activities performed on your back should also be avoided. This is because the weight of your baby could compress an artery, resulting in restricted blood flow. Closer to the third trimester, activities involving vigorous jumping or jarring movements should also be stopped.

So, what should you do?
Walking and swimming are some of the best exercises you can do. They are lower impact and are easy on the joints. Jogging, dancing, yoga, pilates, biking, and the elliptical machine are also great means of exercising for the pregnant woman. Weight lifting is still ok, but weight should be taken down considerably so your heart rate doesn't get too high.

One thing that I have recommended to many of my pregnant clients is a heart rate monitor. It helps you to know you are staying in a safe range without any guessing.
If you have any other specific questions please ask!!