Losing weight after pregnancy
The best way to get back into shape and achieve weight loss after pregnancy is with exercise. If you had a normal delivery and its okay with your health care professional first, you can start with light exercise. If you had a caesarean delivery then it will very probably need to be longer. Check with your health care professional about when you can begin exercise.
Once you've got the all-clear, take things slowly and gently. Don’t forget that your body produced a special hormone when you were pregnant which relaxed your ligaments and joints more than usual to allow your baby to grow and increased your pelvic area to make it ready for delivery. You’ll probably still have some of the hormone in your system, so you'll be more prone to injury if you're too energetic too soon.
Here are some top tips to gently start getting in to shape:
- Start with some gentle walking, building up a bit of speed after a few sessions.
- Do pelvic floor exercises. They’re great for regaining pelvic floor strength and can be done pretty much anywhere!
- Once your health care professional says it’s OK, try some aerobic exercise; a brisk walk, yoga or swimming.
- You can even involve your baby as part of your exercise routine! If you’re walking, take the pram or stroller and make an outing of it. Walks are great for relaxing little ones and help keep you fit at the same time.
The key to weight loss after pregnancy is to exercise a little at a time, and often. Aim to work 10 minutes of exercise into your routine here and there to begin with, working up to 30 minutes three times a week. But always remember to listen to your body, and check with your health care professional before starting any exercise program.
A healthy diet
The key to a healthy diet is to choose low-fat, high fibre foods. When it comes to snacking, swap to fresh fruit, instead of biscuits. When you’re thirsty, go for water first and foremost; you’d be surprised how much sugar can be in fruit juice or soft drinks. A well-balanced diet is always important but can be more so if you’re trying to lose weight after pregnancy. Contact your health care professional for any advice you may need.
Exercise and weight loss when breastfeeding
When you’re breastfeeding is not a good time to start dieting. If you don’t eat a full and balanced diet, you will not only likely end up feeling tired yourself, but your body may not be able to pass on the right nutrients to your baby. While mild to moderate exercise is considered safe during breastfeeding, overexerting yourself in exercise can also contribute to a build-up of lactic acid in your milk, which your baby may not be too keen on!
One final practical word of advice; exercising after you’ve fed your baby will mean your breasts aren't as heavy, which will make exercising easier. And, of course, a good supportive sports bra is recommended when exercising.
What medications are safe to take while I am breastfeeding?
Many drugs, including some vitamin and mineral supplements, will pass into your breast milk. Before you take any medication or supplement it is essential you ask your health care professional for advice.