Getting Back into Shape after Childbirth

Here are a few tips to keep you looking your best...

1. Breastfeed

Breastfeeding burns calories and helps the uterus to shrink back to its pre-pregnancy size. There are many health benefits for the mother as well as the baby.


2. Proper Diet

Drink lots of water! You may substitute plain tea if you need some variety, but do not drink diet drinks or use artificial sweeteners. Drink no more than one cup of 100 percent juice per day and limit your milk servings.

Include low fat dairy products and yogurt in your diet. Studies show that women who drink milk, eat cereal for breakfast, and eat yogurt weigh less. Getting extra calcium while breastfeeding helps prevent future bone loss.

Cut out junk foods and sweets. You may have craved these during the pregnancy, but now it's time to slim down. Enjoy naturally sweet fruit with your meals to satisfy your sweet tooth. You will find that after awhile, you won't miss the processed sugars much. The processed sugars you do eat should come from otherwise nutritious foods like cereal and yogurt.

Do not eat packaged baked goods, donuts, fast food French fries, or other sources of trans fats. If the label says zero trans fats, that just means it has less than one gram per serving, not that the product does not contain trans fats. Read the ingredient list to be sure and look for "hydrogenated oil" or "partially hydrogenated oil". These are unhealthy trans fats and more fattening than natural fats.

Buy leaner cuts of meat if you can afford them or trim or drain excess fat. Add more fruits and vegetables to your diet and eat as much as you want of them.

Practice portion control by waiting a few minutes before going back for a second helping. You may no longer be hungry if you just wait awhile. You may not have time for a second helping anyway. You'll probably have to breastfeed your baby during dinner, since he or she will get hungry from the smell of your home cooking.

Speaking of home cooking---Cook from scratch as much as possible. Your family will be healthier and you will look great!


3. Exercise

Getting enough excercise during pregnancy will give you a head start on getting back into shape afterward. If you haven't already been doing them, start doing Kegel exercises as soon as you give birth. These exercises involve contracting your perineal muscles as if you were trying to stop urinating. Do them as hard as you can. These are done easiest while lying on your back and work your way up to four sets of 25 repetitions per day. Once you are able to easily do these, you will want to practice contracting the muscles and holding them that way for ten seconds. Do ten repetitions. This will help prevent urinary incontinence and will quickly restore your vaginal muscles to their normal tightness.

Another exercise that can be done right away is the head lift. This is a mini crunch that can be done as soon as you get out of the hospital. Lie on your back and lift your head just enough to feel it in your abs. Do a minimum of ten of these per day. You may not want to start these as soon if you have had a c-section. Consult your doctor to be sure.

Once you are not bleeding anymore, it is time to start walking. Use a stroller or strap-on baby carrier and bring your baby along. If it is too cold outside, you may want to invest in a treadmill.

Avoid excessive sedentary activities such as watching TV or sitting at the computer. When you are not resting or nursing your baby, get up and move. Spend at least a few minutes cleaning your house each day and you AND your house will look better!


4. Looking Your Best

Standing up straight is good for your back and flattering to your figure. Breastfeeding temporarily makes your breasts larger and will help to disguise your not-yet-flat abdomen while you are losing weight.

Take the time to shower and fix up each day. The baby will enjoy the steamy bathroom and can wait for you in a bouncy seat outside the shower.

Wear clothing in colors that are most flattering to you, which will draw the attention to your face.

Wear a supportive bra. If you use nursing pads, wear shirts or sweaters with thick fabric to make sure your nursing pads are not noticeable.

Wear clear quick drying nail polish on your fingernails. It won't show when it chips off. Save the colored polish for your toenails where it will last longer.

Take time for yourself and do whatever makes you feel confident about the way you look.

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