The changes in weight and shape are a normal part of a healthy pregnancy. After gaining weight for nine months, many women are worried to get their body shape back.
Weight gain is different for every woman depending on the genetics and lifestyle. By having proper diet and by doing exercises, most women return to their pre pregnancy weight.
Following is the information on how you can keep your in shape:
During the first six weeks:
Begin with brisk walk to increase your circulation and some general exercise. Start with 10 to 15 minutes, and increase your time as you become stronger. While walking, don’t take very long steps and let your arms swing naturally by your sides. Warm up with 5 to 10 minutes of exercises such as marching, gentle knee bends, shoulder rolls, and arm circles. Exercise 3 times a week for 20 to 30 minutes. Do pelvic floor exercises to help avoid postnatal urinary incontinence.
After six weeks or your postnatal check up:
Build up to 50 to 60 minutes of continuous walking, four to five days a week. Take your baby with you in a pram. Once you can walk comfortably for 20 minutes, begin to increase your speed.
Exercises that can be done with your baby:
It is easier to fit into your routine. Join a postnatal exercise class these usually have a room attached for babies and are a good way of meeting other new mothers as well.
Another possibility is an exercise video. Put your baby in an infant seat, high chair, while you exercise, or time your sessions for baby nap time.
Be patient, and keep these tips in mind as you work toward your goal:
Weigh only once per week to keep the stress of slow weight loss to a minimum. Losing about half a kilo per week is safe.
After your doctor advice start aerobic exercise that will help you shed the extra pounds. Exercises that use large muscle groups like walking, swimming, biking, or jogging and elevate your heart rate are particularly effective.
If you’re new to exercise, start slowly and increase your intensity and duration gradually.
If you’re breastfeeding, exercise when your breasts aren’t full of milk. For comfort and extra support, wear a sports bra.
Applaud yourself for small goals and achievements, such as exercising three times per week.
Take proper and healthy diet to lose weight. As milk production is largely independent of nutritional intake during the first few months of breastfeeding (the fat accumulated in pregnancy provides a ready supply of calories,) if your diet isn’t adequate, you’re more likely to be tired and restless.
Good luck, it’ll take some time to get your pre-pregnancy body back, but with determination you may end up in better shape than before pregnancy.