Getting back into shape after the baby is born

 

11 Most women are keen to get back into shape after pregnancy and onceagain wear their normal jeans and other clothes. However giving birth isan exhausting experience and the following weeks of slee pless nights will take their toll on even the most energetic of women. Therefore, it’sessential to balance main taining energy levels and the stamina to keep going with any attempts to lose weight. If you are breast feeding, restricting your food intake will restrict the baby’s food intake, so be patient, now isnot the time to diet. It is as important to eat a healthy balanced diet and tokeep well hydrated as it was during the pregnancy

The best way to approach getting back into shape is totake it slowly, starting with some gentle exercise, such as a short daily walk combined with a healthy balanced diet that is low in fat with a mix of protein, carbohydrates, fruit and vegetables. Don’t forget the importance of pelvic floor exercise for sexual health and to avoid urinary incontinence. If youare unsure ask your midwife or health visitor about these. Low-fat, high-fibre foods and healthy snacks such as fresh fruit will stave off hunger

If you have had a caesarean section you should follow advice from your midwife and avoid abdominal exercise for the first six weeks after wards.At your 6-week check, your GP will tell you if it is okay to resume normal activities such as All of the high-risk foods that were off limits during pregnancy can now make a wel comereturn to your diet such as soft and blue cheeses, soft-boiled eggs, liver etc as the baby isno longer at risk and your immune system will be returning to normal.You can choose toeat peanuts or foods containing peanuts (such as peanut butter) when breastfeedingas part of a healthy balanced diet, unless you are allergic topeanuts or your health professional advises not to.If you are breastfeeding, alcohol and caffeine still needs to be limited, and if you are not breastf eeding, don’t forget thatafter 9 months of abstinence you will probably be verysusceptible to the effects of alcohol and caffeine.If you are tired and lacking sleep, eating little andoften will help to keep energy levels up. And iffriends offer to help, it is a great idea to ask themto bring round a freshly cooked meal that you cansimply re-heat, or pop into the freezer for another day swimming, aerobics etc