Find yourself toting around a few unwelcome “souvenirs” from your last pregnancy? You’re certainly in good company. According to Health Canada, 20 to 30 percent of women are still 4 to 5 kg (9 to 11 lbs.) heavier than their pre-pregnancy weight a year after giving birth.
While exercise plays an important role in shedding those extra pregnancy pounds, it’s also important to monitor the types and quantities of food you’re consuming. Some women find that rather than losing weight, they actually gain weight during the months after giving birth because they simply don’t have the time or the energy to make healthy, balanced meals.
Fortunately, dishing up nutritious meals doesn’t have to be as difficult as you might think. No one’s expecting you to play Martha Stewart at this stage in your life. The key to avoiding postpartum weight gain and to shedding those extra pregnancy pounds is to find quick and easy ways to prepare a variety of healthy foods and to avoid using food as a substitute for sleep (an all-too-common trap for many new moms).
Here are some practical strategies for winning the baby fat war:
Set realistic weight loss goals for yourself. It took you nine months to pack on those extra pounds, so don’t expect them to disappear overnight. While it’s particularly important to go slow with your weight loss efforts if you’re breastfeeding—a recent study from south of the border indicates that it’s safe to lose 1 to 2 pounds per week when you’re breastfeeding, but most health authorities advise nursing moms to aim for a loss of no more than a pound a week—but bottlefeeding moms need to go slow, too. No new mother can afford to feel exhausted and drained, and that’s exactly how you can expect to feel if you sign up for the latest (but not necessarily greatest) crash diet.
Get a handle on how much food you really need. Pull out your copy of Canada’s Food Guide to Healthy Eating and figure out how much food you need to eat in a day in order to lose weight at a slow and steady pace. You can obtain a copy of the Food Guide by calling your local health unit or by visiting the Health Canada web site: http://www.hc-sc.gc.ca/hppb/nutrition/pube/foodguid/foodguide.html
Give grain products and fruits and vegetables star billing when you’re planning your menus. They tend to be lower in fat (and therefore calories) than foods in the milk product and meat and alternatives food groups.
Look for the healthiest possible choices within each of the four food groups—the foods that will pack the greatest nutritional punch for your caloric “dollar.” Don’t settle for white bread when you can have a more satisfying and nutrient-rich slice of whole-grain bread. And get in the habit of looking for tasty low-fat cheeses rather than their high-fat counterparts when you’re strolling down the dairy aisle.
Recruit friends and family members to Operation Baby Fat. When they drop by to visit you and to sneak a peek at the new baby, ask them if they’d mind giving you a hand in the kitchen. (This is the one time in your life when you’ve got a license to ask for help, so be sure to take advantage of it!) Ask them to make a salad, prepare a fruit or veggie platter, or to whip up a healthy entrée that you can enjoy for dinner later on.
