If you gain more than the recommended 20 to 25 pounds during pregnancy, or if you don’t lose the extra weight within six months to a year of delivery, you are statistically likely to carry an extra 20 pounds, 10 years later. If you are overweight to begin with, that number is even higher. The six-month to one year window for losing pregnancy weight seems to be critical.
Many new mothers get frustrated with “no to slow” weight loss after pregnancy for many reasons. Some new mother’s rate of weight loss starts to decrease after they cease breast feeding while other new moms have trouble adjusting to a post pregnancy diet. In either case, both can be addressed by revving up the metabolism. This is easier than most people seem to make it. Here are some helpful tips that can start the process.
- Once you’ve received the release from your doctor to resume pre-pregnancy activities – start exercising! You should try working you way up to doing 30 -45 minutes of cardio/ 3 days a week. In-between cardio days incorporate 2 days of total body strength training inclusive of core and abdominal work.
- You should be eating 3 meals and 3 snacks everyday. Start meals early and end early with the goal being -- no more food after 7:30pm.
- If you are not breast feeding anymore – reduce your daily caloric intake to 1,400.
- Make sure you are getting enough protein for your metabolic and muscle maintenance requirement coupled with healthy servings of the “good carbohydrates” you get from fresh fruits and vegetables.
- Drink 60 to 75 ounces of water a day and stay away from bottled juices.
- This last one may be difficult with a newborn or toddler but try to get 7 to 8 hours of rest everyday.
You will be surprised how quickly your metabolism starts to respond to your new eating and activity structured regimen. You will feel more energetic and the pounds and inches will quickly melt away. Remember, your hormonal, cellular and muscular makeup is very teachable during this time so, teach it the right lessons – that is to burn fat and build lean muscle!
