On average, women gain 30 pounds worth of weight during pregnancy. Weight gain during pregnancy is due to several reasons – increased body fluids, breast growth, baby’s weight, budding uterus, plus amniotic fluid and placenta. After giving birth however, the weight gain may be cut to half because retained fluids are expelled mostly through perspiration.
Another reason for the added pounds is that the mother not only needs to eat for two, but she craves for all sorts of food stuffs due to her changing hormones. Every other husband has probably experienced having to provide his pregnant wife’s weird midnight craving.
Pregnancy weight gain is also partly due to the amount of calories the body needs to produce milk for the baby. So, if mothers want to optimize weight loss post childbirth, they must make sure to breastfeed their babies. With regular breastfeeding, the mother may shed off half a pound weekly. What remains are 8 to 12 pounds of stubborn weight. These will be in for the long haul, as pregnancy weight may be completely rid of up to 11 months after childbirth. If you aren’t breastfeeding, expect a remainder of about 12 to 21 pounds of weight.
To spark up your motivation, stash those maternity clothes and take out your pre-pregnancy clothes to remind yourself of your weight loss goals. Take note however that strenuous exercise is not advisable until two to three months post-partum. It is wise to consult your doctor before starting any diet and exercise regimen.
Your post pregnancy weight loss exercise program should consist of mild activities like cycling, swimming and walking. Yoga is also a recommended activity. Toning your pelvic and abdominal muscles are also important – crunches and Kegel exercises will do the trick. At all times, avoid vigorous movements or exercising to the point of exhaustion. Your own body is your guide, and if you begin to feel tired, take a breather. It’s best to do proper warm-up, and break down exercises into several 10-minute sessions.
A few reminders on dieting:
1. Do not skip meals. Instead, eat smaller portions.
2. Make sure that you get proper nutrition – intake of food high in fiber, whole grains, fruits, and vegetables.
3. Sticky to low-fat dairy products.
4. For protein, avoid red meat. Opt for white meat, fish, and soy products.
Categories: Health, Howto
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