Banishing your Baby Belly

Tips to help new moms shed their baby weight and stay healthy

During pregnancy, the average woman gains between 25 to 35 pounds. In most cases, it's easy to gain the weight when you're expecting… "Go ahead, indulge, you're eating for two!" Or so the saying goes. What they don't tell you is that, after childbirth, it's not always as easy to lose that extra baby weight. Keeping up with the demands of a newborn leaves new moms sleep deprived and low on energy. This means that weight loss, and staying healthy in general, can be a real challenge.

Holistic Pharmacist and Author Sherry Torkos has some common-sense advice. "First and foremost, concentrate on staying healthy, not losing weight, especially in the first six to eight weeks postpartum. Taking care of your baby and doing moderate activities such as walking and housework is a good start. Choosing healthy foods will give you the energy and stamina you need to care for baby, in addition to helping you shed weight over time. Also, don't forget the prenatal vitamins after giving birth… continuing to take them will ensure you get the iron, calcium and folic acid you need postpartum."

Keep these tips in mind for staying healthy after giving birth:

• Avoid low-calorie dieting. "Limiting your calorie intake can reduce your energy level, so new moms shouldn't follow low-calorie diets. In fact, crash die ting can be especially pr oblematic for breastfeeding moms. Instead of counting calories, choose foods that are high in nutrients, like lean protein, fruits and vegetables, and avoid foods that are high in refined sugars because they can lead to fatigue. It's also a good idea to boost fiber intake, especially if you're continuing prenatal vitamins, which have a high iron content and can lead to constipation. Try chia seed, oat bran or flax to help with this."
• Be realistic about physical activity. "Once the baby falls into a routine and your lifestyle becomes a bit less chaotic, start a regular exercise program. There is no way to spot reduce belly fat, however, abdominal exercises like crunches and planks can tone your mid-section and push ups, squats and lunges can help tone other body parts. Combine these exercises with walking or moderate aerobics to increase calorie-burning and get your pre-pregnancy shape back in the shortest amount of time. Keep in mind that if you've had a c-section or episiotomy, you may need extra healing time before engaging in certain types of exercise. Be sure to check with your doctor."
• Consider supplements wisely. "Moms who are breastfeeding should forgo nutritional supplements, and stick with prenatal vitamins to boost their nutrient intake. Also, drinking green tea is a safe way for nursing moms to aid weight loss. If you've chosen not to breastfeed, try a supplement containing Phase 2 Carb Controller, a white bean extract, or CLA (conjugated linoleic acid), a naturally occurring fatty acid. Phase 2 has been shown to reduce the digestion of starches in order to assist in weight control, and research shows that CLA can help reduce body fat and increase lean body mass."

Taking care of your new baby can be both physically and mentally strenuous. Be sure to take care of yourself by eating right, squeezing in some moderate exercise, and getting as much rest as possible, says Torkos. "Follow these guidelines, and you'll be well on your way to banishing the baby belly."

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