Diet & Exercise

Pregnancy fat is different.

In order to successfully lose the excess pregnancy weight (and keep it off), we first have to understand that the initial weight gained right after pregnancy is different than weight gained during midlife (when your metabolism slows down), or weight gained from consuming more fuel (food) than you burn.

As a new mom, your initial baby weight gain can easily change if you’re proactive about losing the weight. If you delay too long, you can lose this advantage, however.

Here are a few basic things you CAN do to reach optimum health in body, mind, and spirit:

• Treat and love yourself like you love your baby.
• Sleep when baby sleeps. Eat when baby eats.
• Don’t try to lose weight by dieting. It may slow down your metabolism and cause you to gain even more weight later. It can throw you out of balance and change your mood. It will not help you with your milk flow.
• Wrap your stomach day and night with your tummy wrap.
• Eat well and exercise sensibly.
• Always ask your doctor for approval before exercising.

Here are simple diet and exercise rules to follow after delivery.
(Always check with your doctor for their approval)

Exercise/ dietary intake for the first 2-4 weeks:

Exercise:

• The only exercise you should be perfecting is your Kegel exercise.
• Kegel every time you pee.
• Walk slowly and try to close your legs while you walk to avoid prolapse.

Diet:

• Eat warm, soft foods (see food chart).
• Eat a balanced diet high in protein, and vitamins C, D, E, A, and calcium.
• Continue take your pre-natal vitamins.
• Eat food low in sodium.
• Eat a sensible amount of carbohydrates.
• Eat whatever you want your baby to ingest.

Exercise/dietary intake for 4wks-3 months

Exercise:

• Set a routine that you will follow for at least 30mins-1 hour.
• Start light cardio. Dance along with your favorite music.
• Do squats with legs close to the midline.
• Participate in Pilates and/or Yoga.

Diet:

• Eat well and balanced as before.

Exercise/ dietary intake for 4-6 months

Exercise:

• Cardio increase intensity and light strength training.
• If you want to start earlier, consult a professional health and fitness trainer.

Diet:

• Eat well and balanced as before.
• Exercise/dietary intake for 7-12 months.
• You’re almost there. If you like what you see and notice you’re constantly getting compliments, go for the gold. Now is the time to kick it up a notch. If you haven’t joined a gym, now may be a good time.
• You are on your way to having more energy, more stamina, and more endurance. Your memory should be better and your radiance high. You are more acute and keen than a few months ago. You feel stronger, like you are able to do anything you want. Dream big. This is your moment!

After 1 year

• Find a routine that’s right for you. If you plan to have another baby, make sure you’ve reached your health goals (body, mind, and spirit) before getting pregnant again. By planning and preparing right, your second or third pregnancy will be a cinch!