“But, I stay away from starchy and fatty foods; yet, my belly folds just stay this way (pointing to her belly) and my upper arm isn’t helping”, Agnes lamented. “Now, I’m afraid my husband may find me unattractive”, she admitted unpleasantly.
“Don’t worry Joyce, I will take you through my post-natal fitness regiment, so you can help yourself and feel secure”, Joyce teased her friend.
Expectedly, the arrival of a newborn comes with a wave of excitement in the home. The unending visitation from loved ones and their kind counsel point to the importance of being well fed. Every conversation seems to end with, “Make sure you eat well to properly breastfeed your baby”. So, while a rapid return to pre-pregnancy weight is the desire of every new mother, this desire may feel like mere wishful thinking, particularly after postpartum blues set in.
Naturally, a nursing mother feels hungry more often because she is still eating for two, and the hormonal changes also usher a new body metabolism with an increase in weight. When this happens, it is normal for the new mother to get a little uncomfortable; many mothers struggle to accept the new body form amidst the need to buy new clothes as the old ones no longer fit. Thankfully, you have a choice not to remain sad and watch your confidence drift away. There is a way out.
If you want to snap back into your pre-pregnancy weight and bask in your old groove again, read, learn, and practice these tips.
- Don’t get hard on diet by skipping meals. Yes, you read right! No matter how much you think the best solution is fasting, you don’t need to skip any meal. What you need is a healthy mix of the different classes of food during mealtime. Simply put, a balanced meal is what you need. Because as a lactating mother, your baby needs all the nutrients from all the classes of food to grow, and you need more calories now for your baby.
According to medical experts, breastfeeding mothers should have balanced nutrients in every meal, like everyone else.
Here is what your diet plan should include:
- More fiber. Dieticians always emphasize the importance of a high fiber diet. Fiber tends to make one feel full for a long time, thanks to its prolonged digestion. A diet rich in fiber also prevents constipation, a common problem for new mothers.
- More healthy protein. Healthy proteins like eggs, chicken, fish, legumes, dairy, seeds, and nuts are good for you and your baby. If you are lactose intolerant, try plant-based milk such as Almond milk, Tigernut milk, or soy.
- Flee from refined carbs and food with excess added sugar. In as much as you are advised to eat everything, you will still need to make moderations in some while taking more of some kinds of food. Mainly because they lead to excessive weight gain, sugars and processed foods expose one to a range of ailments. Foods to limit, or even avoid, include sugary drinks, sweets, cakes, pastries, and white flour. A smart way of escape is to double-check food labels for added sugar before buying. That way, you can curtail your sugar intake.
- Cut down on alcohol. It is a myth that red wine is good for the heart. Therefore, red wine and other alcoholic drinks should be regulated or avoided. Alcohol consumption is one way to gain more pounds than you bargained for. Additionally, alcohol finds its way into your breastmilk and may take several hours to be excreted from your body, which isn’t good for the baby.
- Turn the exercise game on. Simple walking, jogging, and other mild forms of aerobics help to keep one fit and trim. Pelvic floor exercise and simple walking can be done within six to eight weeks after delivery. More intense exercise can commence afterwards. It is important to play it safe, especially if you had a caesarean section. As a rule, speak with your doctor before embarking on intense cardio activities.
Last words. Having a baby is a wonderful thing and looking good is also important. To get back to your pre-pregnancy weight, you will need to condition your mind and get deliberate with sticking to the suggestions above. Don’t be discouraged if desired results don’t come as quickly as you want. Press on! Your groove is just around the corner- Go Get it!
