1. Rest – the first few days should be all about you and your baby. This is a time to rest and recover and build the bond with your baby. Take naps as you are able and allow family visits as often as you can handle. Don’t be afraid to ask for help!
2. Exercise - according to your doctors instructions – come up with a plan with your MD to decide when is the right time to start getting active again. Discuss type, duration, and intensity. For some at-home exercise ideas with baby look here!
3. Get enough fluids – constipation is a common occurrence at this time (I had a horrible case of the back-ups after McKinley was born, NO FUN). Drink plenty of liquids and get enough fruits and vegetables in your diet.
4. Give Yourself a Break – after birth you lose about 10 lbs right away and a little more as body fluid levels decrease. Do not expect to lose the remaining weight right away. Gradual weight loss is the safest approach.
5. If you are able to breastfeed - following your usual diet (pre-pregnancy) should allow you to lose about 1lb/wk since it takes about 500 calories a day for the body to produce milk. Your key sign is paying attention to your breast milk supply. A compromised supply signals a need to let up on the dietary restrictions. The last thing a mother wants is a milk supply that doesn’t meet their baby’s needs for healthy growth. I couldn't breast feed, so if you can't or choose not to, don't worry, you have plenty of other options.
6. Variety is key – if you are breastfeeding, be sure to incorporate a wide variety of nutritious foods in your diet. This will increase your child’s chances of having an open mind towards different foods when it comes time to introducing solids. Try to incorporate all the colors of the rainbow when it comes to produce. Lean meats, whole grains, healthy fats and dairy should be the main focus of our diets.
7. Can’t breast feed? – continue to follow your MDs instructions for exercise and follow a healthy, well-balanced diet that satisfies all your nutritional needs with a moderate restriction that allows for 1-2 lb weight loss/wk. Do not consume less than 1200 calories a day. Consult an RD for personalized help.
Find your balance – developing a healthy eating plan along with regular physical activity is usually all we need to return to and maintain a healthy weight. Everything in moderation!
Adopted from womenshealth.gov
Kelly O'Hara, R.D.
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