Pregnancy and Babycare: Diet and Exercise

Pregnancy and Babycare: Diet and Exercise

Weight loss is one of the most important aspects of the post pregnancy period. Though some women naturally lose the additional weight after pregnancy, many women face difficulties in losing weight. A combination of exercise and balanced diet is a very effective way of losing weight after pregnancy. The secret is that you have to keep your patience, go slowly and steadily and do not expect overnight miracles.

Exercise after pregnancy: Along with helping you lose extra weight, exercise also helps you to alleviate post partum depression. Exercising can be started 6 weeks after a vaginal birth and 8 weeks after a cesarean section birth. Listen to your body and wait until you feel ready. If you have had an uncomplicated and normal delivery, then you can start with little exercises as early as the 4th or 5th day after giving birth. You are recommended to engage in low-impact exercises such as leg stretches, swimming, walking or yoga, initially. Once these simple and light exercises become a part of your daily routine, then you can incorporate a personal exercise plan with more rigorous exercises.

Establishing a schedule will help you maintain regular work outs that can fit into your everyday life. Start with exercising for ten minutes and gradually increase the time span when you are more confident about it. Once you are a few days into exercising, extend the exercise time to thirty minutes, but make sure to cease it the moment you feel breathless. You should never exercise to the point of exhaustion. You should stop exercising immediately if your body is telling you that it is tired. Since during this post pregnancy period you are also breastfeeding your baby, you are advised to follow some guidelines. Firstly, you should breastfeed your baby prior to your exercise since post workout the breast milk tastes sour; and also you will feel more comfortable as your breasts will not be full. Secondly, your breasts should be well supported when you exercise.

Walking is known to be one of the best and most effective exercises. Walking is a great way to tone your legs, burn calories, get some fresh air and improve your over-all fitness and health. Walking also is easier to fit into your daily schedule as it allows you to take your baby along. Sit-ups are the best exercise to get your tummy back into shape. Whatever your workout plan may be, remember to warm-up and cool-down and drink plenty of water when you exercise. The benefits of your exercise can be maximized if you follow a healthy and well balanced diet.

Diet after pregnancy: Your diet should be well balanced and rich in nutrients, for your baby and you. The food that you eat should be low on calories but high on nutrients. While you focus on a diet for weight loss, make sure that you do not neglect foods that are important for your baby’s nourishment. Try to avoid junk food and foods that are prone to create acidity in the body. Steamed or raw vegetables, fruits, whole-grains and protein rich foods are appropriate for weight loss as well as lactation. Instead of going on a crash diet it is better to eat a sensible diet that is low in fat and rich in nutrients. A balanced and healthy diet not only helps in weight loss but also provides the energy that you will need to keep up with your baby!

Exercise coupled with balanced nutrition is the healthiest and safest way to lose weight. Eating a nutritious diet and staying active through adapting a daily exercise plan, can help you tremendously in shedding off those extra pounds and get back into your pre baby shape.  Happy Losing!

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