Dedication and patience are key to losing postpartum baby weight and looking like your pre-baby self again.
If all those images of svelte and shapely celebrity new moms have left you feeling like you never want to look in a mirror again, take heart! Here’s some real-world advice on how to get your body back after pregnancy.
With so many high-profile celebrity moms snapping back from pregnancy with a model-perfect shape in almost no time, it sometimes seems as if they’re jumping right from the labor bed to the treadmill. Take a look, for instance, at Katie Holmes, Angelina Jolie, Melania Trump, Heidi Klum, and former Spice Girl Victoria Beckham — whose record-time baby-fat weight loss has set the bar high for new moms the world over.
But is it realistic — or for that matter even healthy — to slim down after pregnancy with such lightening speed?
Experts offer up a resounding “No!”
“We don’t have the kind of lifestyle that would allow for that kind of quick loss — and the sooner women recognize that, the better they will feel about themselves, ” says Laura Riley, MD, a high-risk-pregnancy expert from Massachusetts General Hospital and spokeswoman for the American College of Obstetricians and Gynecologists.
Riley says celebrities don’t generally gain as much weight during their pregnancy as the average woman, and, she says, “they have resources that the rest of us don’t have after baby is born.” This includes personal trainers, chefs, and nannies, all of whom allow the celebrity new mom to devote serious time to getting in shape.
“And, many of them also do crazy diets — which is not an example anyone should follow,” says Riley, author of You and Your Baby: Pregnancy.
Experts warn that when it comes to getting that post-pregnancy body back in shape, neither crash dieting nor a stringent exercise program is the way to go — particularly if you’ve had a difficult pregnancy or a C-section delivery or are breastfeeding.
“The worst thing a woman can do is try too hard to do too much too soon — if you do, you’re likely to find yourself exhausted and discouraged and less likely to continue, and you’ll wind up carrying that baby weight a lot longer, ” says fitness trainer Sue Fleming, creator of the Buff line of workout DVDs including Buff New Moms.
When to Begin
Although most women say that diet is the quickest way to lose weight after giving birth, experts say a dramatic cut in calories is not the best way to begin – particularly if you are breastfeeding.
“You should be eating at least 1,800-2,000 calories a day while breastfeeding, and if you eat less you will not only be shortchanging yourself, you’ll be shortchanging your baby. You can’t produce quality milk if you are not eating enough,” says nutritionist Elizabeth Somer, RD, author of Nutrition for a Healthy Pregnancy.
Don’t rush trying to get into shape. It may take you a while to lose the weight you gained in pregnancy. But if you do things slowly, the weight is more likely to stay off, and you will be more able to maintain your fitness levels. Quick-fix weight-loss isn’t the best way of doing things.
Your body has done an amazing job of bringing your baby into the world, so allow it to recover.
When you’re ready, you can do some gentle exercise to help improve your fitness. Start with pelvic floor exercises and gentle lower tummy muscle exercise (not sit-ups) almost straight away, if your pregnancy and birth were straightforward.
Take a daily short walk with your baby in her pram or buggy. This will improve your circulation and give you a gentle workout. It may feel like a huge effort to get you and your baby ready for only a short walk, but you’ll feel better for it.
Spending some time out of your house or flat and exercising gently will help to lift your mood and give you more energy to cope with being a new mum. Though finding the time to exercise might be tricky, it is possible, if you make it a priority.
Don’t overestimate what you can do in the early days and weeks, though. Just do what you can manage, even if it’s just 10 minutes or 15 minutes at a time.
If you exercise too hard too soon after giving birth, vaginal bleeding (lochia) may get heavier, or turn bright red. This is a signal to slow down and take it easy for a while.
About six weeks after your baby is born, or after your postnatal check, you can gradually begin to increase the intensity of your exercise routine. Don’t go swimming until you’ve had seven days without any vaginal bleeding to prevent picking up an infection.
Build up to at least 30 minutes of continuous walking, five days a week. Once you can walk comfortably for 20 minutes, start to increase your speed. Walking a mile in 15 minutes is a good pace to burn fat and exercise your heart and lungs. Simply carrying a pedometer and monitoring how much walking you do during the day can motivate you to walk more, and help you to lose weight.
Aerobic exercise, such as brisk walking, cycling, or swimming is the best way to lose weight, if you combine this with healthy eating. Focus on fast arm and leg movements that make your heart beat faster. Allow yourself to get a little of breath but still be able to hold a conversation. If you struggle to do a full exercise session, three 10-minute sessions throughout the day will still be effective.
Find an activity that you enjoy. Joining an exercise group will keep you fit, and you’ll also meet other new mums. Most postnatal classes allow you to bring your baby, so you won’t need to worry about childcare. Your health visitor or midwife will have a list of classes in your area that are run by health professionals. See the Guild of Pregnancy and Postnatal Instructors.
Otherwise, you could try a postnatal exercise DVD. Look for a gentle workout that’s been accredited by a professional body. Pilates is ideal, as it focuses on your pelvic floor and the core muscles that are weakened by pregnancy and birth.
Talk to your partner about your need to exercise, so he can support you. Even looking after your baby for 30 minutes while you take a short walk will make a difference. Walking together is even better, as you and your partner get some exercise while spending time together.
If you’re breastfeeding, feed your baby or express before you exercise. Moving about with full breasts can be uncomfortable. A sports bra over your nursing bra will give you extra support.
Be reassured that combining breastfeeding with healthy eating and regular exercise will help you to gradually lose weight.
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