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Pregnancy & Postpartum Weight Loss
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The average weight gain during pregnancy is 25 to 35 pounds
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During the birth, new moms lose about 12.5 to 14 pounds
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This leaves about 12 to 21 pounds of excess weight to be lost
in the post-natal period.
Is it possible to regain your figure after having a baby?
Having a baby does not mean you have to stay fat. Lots of new moms regain their figure completely within 8-12 months.
If you are not breast-feeding, don't rush out and start dieting
- For the first 3 months afterwards, focus on healthy eating.
- At the same time, develop a realistic exercise plan.
- As you recover and when your period has returned to normal, follow a healthy, balanced diet
- You will gradually lose weight and regain your figure.
How long will it take to regain your pre-pregnancy weight?
If you gained no more than the recommended 22- 30 pounds , it should take you about 4-6 months. For extra weight gained, aim to lose an average of 1.5- 2 pounds per week
Does breast-feeding assist postpartum weight loss?
Yes. Breast-feeding may help weight loss during the 12 months after giving birth. But don't depend on breast-feeding for your weight loss. Make sure you eat sensibly and take exercise.
Dietary guidelines when breast-feedin
When breast-feeding, your calorie intake should not fall below 1800 calories per day.
Note : On a standard low fat diet, this may mean adding an extra 500 calories per day to the normal menu. As a rough guide, you can obtain these extra 500 calories by eating: 1 serving of dairy foods, 1 serving of grain, 1 serving of fruit and 1 serving of green vegetables.
A nutritious diet is best for postpartum weight loss
- Don't rely on junk food for your calories.
- Follow a nutritious diet: i.e. a diet lower in fat , nutrient-dense (i.e. full of vitamins and minerals) and high in fiber .
As soon as you feel the time is right, have a word with your doctor about exercise.
Mistakes to avoid
The two biggest mistakes you can make is (a) Start eating junk food, or (b) Go on a crash diet. Either action is guaranteed to make you fat and unhealthy.
The importance of exercise
- Exercise brings physical and psychological benefits.
- Ideally, aim to achieve a regular 30 minutes exercise, per day.
- Set little goals, like doing 10-minutes of exercise each day and then gradually increase it.
- The best time to start exercising is about 5-6 weeks after the birth.
- Always consult your doctor before starting exercise.
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