Getting in Shape After the Baby is Born
“Your body will never be the same after you give birth.” “You’ll always be a few pounds heavier than you were before having a baby.” “Your stomach muscles will never be flat again after the baby is born.” Have you heard comments or comments like these? Maybe you’ve been the one making them. Is there any truth to these statements? Does your body really change after giving birth and if so, how much will it change, and can you control the change?
On top of all the rumors and advice you may hear we are inundated with celebrities and superstars who give birth and within weeks are back wearing a size two. These put unrealistic ideas in our head that we can do the same. Keep in mind that these people have a little team of experts working for them. Everything from a personal chef, to a personal trainer who comes to their house, to a personal nanny to care for the children while they’re working out for hours on end at the gym. Not to mention the countless surgeries they undergo to look their best. If you have these types of resources available to you, I applaud you. If you’re like the rest of us, you’ll have to come up with a more realistic plan.
Let me start by saying that the closer you stay to the recommended weight allowance for pregnancy the better off you will be. Add to the fact that if you’re overweight before becoming pregnant, it will make it more difficult to reach your goal weight when it comes time to lose the weight. In like manner, the more fit you are before pregnancy the easier your body will “bounce back”. Since this is an article related to your post pregnancy body, I wouldn’t beat myself up too much for damage that is already done. The key is to do something about it and begin right away.
The truth is, your body does go through significant changes through pregnancy and the older you are, you will see these changes a bit more dramatically. Even after losing your pregnancy weight, you might notice that your body is not in proportion as it once had been. Many women complain that their stomach is not flat like it once had been. The good news is, you can get your body back but the bad news is, it’s going to take some time. Even if you’re diligent in exercising it can take months before you see significant improvement. The experts will tell you that to be fair to your body, you must give it a full year to return back to its previous state or an improved state, especially those last few stubborn pounds. The good news is, you can regain your previous muscle tone and even build new muscle tone regardless of age, shape, and fitness level. Keep in mind, however, that skin is not as forgiving as muscle. As we age we naturally lose elasticity in our skin, add a few pregnancies to that equation and you might end up with a few areas of loose and sagging skin. You can definitely improve the appearance of this skin by adding muscle tone.
I’ve heard women say that the more children they have the slower their metabolism gets. And while your metabolism will slow with age it will not be affected by a pregnancy in and of itself. When you had one child it was relatively easy to get to the gym and find time for exercise. Two or more children and now you’re juggling your time and finding it a challenge to put ten minutes aside for yourself. Many women have found great results by starting with an exercise video they can follow in the privacy of their own home, with the baby or babies by their side, quietly napping, or in the care of another parent. Others put the kids in tow and head outside for a walk. Some exercise is always better than no exercise. Try to focus on quality as opposed to quantity at this point.
Never underestimate the effectiveness of a baby to aid in your exercise endeavors, as long as your baby is old enough or can support its head. Standing in front of a mirror, hold your baby in front of you and facing out so you’re both looking into the mirror. Put one hand under your baby’s bottom and the other across his/her chest. Spread your legs shoulder width apart with toes facing outward and heels facing inward. Squat down and touch your baby’s toes to the floor and then stand back up. Keep your back straight at all times and don’t lean forward or backward. This exercise will target your legs, particularly your inner thighs and buttocks. Holding the baby in the same manner, you can also perform lunges, where one legs is extended in front of the other and the rear leg is lowered until the knee is just about to touch the floor. Push yourself back up concentrating on using your butt muscles to do the pushing. If you have an infant carrier that straps to your body try “wearing” your baby while performing household chores like cleaning and vacuuming. Again, be sure your baby is fully supported and exercise care when bending to pick up objects. Always keep one hand on the baby when bending, twisting, and stepping.
Many women blame their toddlers for their weight problem, stating they feel compelled to finish eating what their picky-eating-toddler leaves behind. A once healthy grocery cart now resembles something out of Willy Wonka’s Candy Factory. After playing taxi all day, running errands, and entertaining your children you find yourself visiting the nearest fast food restaurant in an attempt to get something resembling food into your child’s stomach and quickly. And while you’re there you decide to grab yourself a bite even though you’ve already eaten. If you find this to be the case for you, it’s time to make some changes:
When your toddler does not finish a meal, explain about the starving children, close your eyes, grit your teeth, and throw it away! A few extra calories here and there will add up to a whole lot of calories by the end of the day.
Start shopping healthy again. It’s fine to purchase the items you know your child will eat without throwing a tantrum but don’t forget to buy the foods that are good for you too. Always keep healthy snacks ready to eat like having fresh vegetables washed, cut, and handy for snacking. And remember, the more your child sees you eating healthy foods the more apt he/she will be to eat healthy foods as well.
When you’re out running errands or just too tired to cook, it’s fine to turn to fast foods on occasion as long as you choose wisely. For example, try choosing healthier options like salads. You could also bring healthy snacks along with you so you’re less tempted to stop and pick something up.
Many new parents aspire to give their very best to their children. They make major changes in their lives to conform to their new addition. In like manner, we can use this as an opportunity to set healthy eating patterns for both ourselves and our children, teaching them that there is more to life than animal crackers, cookies, and ice cream. By setting a good example we will show them that eating healthy isn’t a punishment for an overweight body but rather a way of life that can help you live a longer, healthier, and happier life.