Post Pregnancy Body

Beth says, "I returned to my pre-pregnancy size within a month of giving birth and came away with no stretch marks. But my friend who had a baby around the same time I did is struggling with extra weight and has new scars all over. She constantly compares our bodies when we're together, and it's putting a strain on our friendship. How can I ease this uncomfortable situation?"Do you have advice for Beth? To share your two cents, scroll down to the comments box below. What BabyCenter readers say:
"Friends are hard to find these days, especially true friends. My advice is to tell your friend that you both just did an amazing thing with your body and produced a beautiful baby. It will take time for her body to recover and it probably will not look the same as it did before the baby. I just had my third child and I still have ten pounds to lose. It doesn't bother me b/c I am so happy with the children I have, that to me, it was definitly worth it!!!"-- Mom of 3 "My son is now almost 5 months old and I have 2lb left to lose - which may not seem a lot but it's taken a lot of effort. The only way I have found to get rid of the pounds is to eat properly and exercise hard! Fortunately I have a gym which provides day care so I can leave him while I exercise for an hour or so. How about you sitting for your friend so that she can go and exercise (it doesn't have to be in a gym - a fast walk will get her started or using a video)? Have lunch with her and encourage her to eat properly. It may be annoying for you that she's comparing, but she's obviously suffering from low self esteem as we all do after having a baby, so you need to be the one to boost her. Tell her how well she's doing already but help her see that she's the only one who can put it right. If she really wants to, she can get back into shape, it just takes a lot more effort for some people."-- Anonymous
source- babycenter.com

Weight gain during pregnancy

The average weight gain during pregnancy is between 25 to 35 pounds. During the birth, new moms shed about 12.5 to 14 pounds, leaving about 12 to 21 pounds of excess weight to be lost during the postpartum period. In addition, some new moms may gain an extra 10-12 pounds during pregnancy, due to various medical conditions, in which case there will be more postpartum weight for them to lose in order to regain their pre-pregnancy figure.

Is it possible to lose weight and regain your figure after having a baby?Yes, it is! Having a baby does not mean you have to be fat. Lots of new moms regain their pre-pregnancy figure within 8-12 months. True, it takes time for your body to get back to normal, but don't despair. Eat properly, get active and let nature do the rest. Don't rush out and start dieting after the birthIf you are not breast-feeding then don't rush out and start dieting.

Instead, for the first three months or so after the birth, concentrate on healthy eating, and develop your own exercise plan. Then, when your body has begun to recover and when your period has returned to normal, start following a healthy, low fat weight-loss plan and you will lose weight just as easily as the next person.

How long before you reach your pre-pregnancy weightIf your weight gain during pregnancy was no more than the recommended 22- 30 pounds, you should be able to return to your pre-pregnancy weight within about 8 months. This may sound slow, but you really can't lose weight much faster and stay healthy at the same time.

Will breatfeeding help me lose weight?

While you're pregnant, your body automatically layers on extra fatty tissue so you'll have enough fat stores to begin and support breastfeeding. After you have your baby, however, if what you eat is varied and well balanced, breastfeeding can help you lose your pregnancy weight without compromising either your health or your baby's by dieting. And you naturally burn calories to make breast milk every time you nurse.Postpartum women who diet, exercise vigorously, or skip meals may quickly drop pounds, but they may also release higher levels of toxins into their breast milk. Still, breast milk remains the healthiest food for your baby, so don't let this deter you from breastfeeding. Work toward a gradual weight loss, eat when you're hungry, and make sure you get enough fluids. It's the best way of losing weight easily and safely.

Get rid of stretch marks

First, you should keep in mind that your stretch marks will gradually become much less noticeable in the months after you give birth. But if they continue to bother you, consider making an appointment with a dermatologist to discuss treatment. Most approaches have proven to be only modestly effective, but there are some things she may be able to do to improve their appearance.If you're not breastfeeding, your dermatologist may prescribe tretinoin cream (commonly known by the trade name Retin-A), alone or in combination with other creams.
A few studies have shown that applying 0.1 percent tretinoin cream may help with stretch marks. In one study, the treatment reduced the length of the stretch marks by 14 percent and the width by 8 percent. In another study, it decreased the length by 20 percent.However, there's no good information about how the medication is absorbed, whether it gets excreted in breast milk, and what effect it might have on your baby, so it should be avoided while nursing.Laser therapy is another option if you're looking to improve the appearance of stretch marks after delivery. According to the American Society for Dermatologic Surgery, a surgeon can use different types of lasers depending on the color of the stretch marks. One type reduces the color of dark stretch marks while another stimulates the production of pigment-making cells in already faded stretch marks. A newer type of laser therapy can be used to stimulate the production of collagen and help restore the skin's elasticity in depressed stretch marks.It's unlikely that your health insurance plan would cover such cosmetic procedures. So if you decide to go this route, you'll probably have to pay for the consultation and any treatments out of your own pocket. source- babycenter.com

Keeping the relationship alive after a baby

Here are a few things you can do to keep your relationship alive:
For some time each day continue to think of your partner as your lover and not the father or mother of your child.
Spend time with the baby together, play and cuddle the baby together. This will give you quality time together and as a family.
Once a week ask a friend or a family member to take care of the baby for a few hours so that both of you have time together alone. Sexual relationship maybe affected to a great extent once the baby is born. Since this important aspect of your relationship is affected this may take a toll on your relationship. As a new mother the demands of your baby, exhaustion, unhappiness with bodily changes after childbirth and the effect of breastfeeding on sex drive all affect sex drive after birth. Your partner may feel that you have only time for the baby and not for him. While you may feel that everyone is only making demands on you and you don't have any time to rest or to yourself. Making time to improve your sexual relationship will help you and your partner.

Losing Weight While Breastfeeding- Safe?

You can breastfeed and lose weight at the same time if you do it slowly. Don't expect any miracle cures; plan on it taking at least 10 months to a year to get back to your pre-pregnancy weight.Losing weight gradually through healthy, low-fat eating and moderate exercise is important. Losing weight too quickly releases toxins (PCBs and pesticides) that are stored in your body fat into the bloodstream, which, in turn, increases the amount in the milk supply.Don't think that you must wean your baby in order to lose weight. In fact, breastfeeding makes it easier to lose the excess weight because your body uses the stored energy in fat to make milk.

by-Susan Condon

Does exercise affect breastfeeding milk?

No. Exercise contributes to your overall health and is beneficial and appropriate for breastfeeding moms like you. Even vigorous exercise does not significantly affect the amount or composition of milk your body produces. And despite what you may have heard, it's unlikely that your baby will reject your milk even if you breastfeed shortly after exercising.You might have read about a widely publicized 1992 study that found mothers' milk is higher in lactic acid right after exercise and that babies find it less appealing. Researchers concluded that mothers should nurse their babies (or pump) before exercising and avoid nursing after exercise for up to 90 minutes. These findings are now considered questionable for a number of reasons. One is that the babies were fed milk with a medicine dropper. And even though the babies were not accustomed to drinking milk that way, the researchers didn't take this into consideration.As long as your baby seems content to nurse, there's absolutely no reason not to nurse right after you work out. For your own comfort, though, you might want to pump or feed your baby before high-impact activities such as running, and wear a bra that provides plenty of support. Some women wear a sports bra over a nursing bra for extra support. By Susan Toth

Weight Loss Calculator

I think this is verycreative! Check it out! It's a weight-loss calculator for new moms.

It is here.

Let me know what you guys think!

Another exercise for the new mom

Resistance band lat pull-down
• Sit on a chair holding a resistance band overhead, stretched between both hands, arms straight and hands at least shoulder width apart. (If you don't have a resistance band, try a towel or a piece of thick waistband elastic.)
• Keeping the band taut, bend your elbows, bringing then down toward your waist until the band touches your collarbone. Repeat eight to ten times.

Postnatal exercise for the arms and back

Seated-lat rowThis exercise strengthens and tones your upper arms and back. (The "lat" refers to the muscle group that is affected by this exercise, specifically the latissimus dorsi, the large muscle of the back.)
• Sit on the edge of a chair, knees bent and feet flat on the floor, with a 3- to 5-pound dumbbell on either side of your feet. (If you don't have dumbells, you can use a milk container with a handle filled with water and sand to the desired weight.)
• Bend forward, bringing your chest close to your thighs. Keep your back flat.
• Holding one dumbbell in each hand, let your arms hang straight down, palms facing each other. • Bend your elbows, bringing them up toward your shoulders. Straighten your arms and repeat eight to ten times.

A leg slide exercise for new moms

• Lie with your back on the floor and your knees bent.
• Tighten your abdominal muscles and press the small of your back against the floor as you breathe out.
• Slide both legs away from your body slowly, using your abdominal muscles to keep your back flat on the floor. • When your back starts to arch, bring your legs back to the start position — keep your stomach tight. Repeat eight to 10 times.Pay attention to your breathing throughout this exercise. Remember to tighten your abdominal muscles and flatten your back before you start sliding your legs away from you. As your stomach muscles strengthen, you'll find you can push out your legs farther.

Losing weight after delivering your bundle of joy is possible if you learn to change the way you eat.

The first way to do this is to eliminate the word diet temporarily from your vocabulary. This is particularly important if you are breastfeeding. You should consider yourself on a journey toward healthy eating not dieting. Some women . will be able to breastfeed successfully without adding any extra calories to their diet. Be sure that you ask your physician before attempting this, as you don’t want to affect your milk supply.

So we are going to talk about creating a healthy eating plan to help you lose weight instead of a diet. Your motto from here on out should be to eat healthily. You can and you will lose weight if you adopt this strategy!
Let’s talk about some simple yet effective strategies for losing weight via a healthy eating plan.

Portion Size
Portions are out of control everywhere! People have simply gotten into the habit of eating larger than normal sizes. Most restaurants now offer servings that are more well suited for three people than they are for one.

What can you do? If you eat out frequently the first thing you should consider doing is having your waiter box up half of your meal. This will prevent you from overeating and allow you to enjoy your meal without having to worry about packing on extra pounds.
If you are cooking for yourself, keep this in mind: a proper portion of protein should be about the size and depth of the palm of your hand. So, if you want to cook a steak, consider a steak that is about the size of your palm.

Likewise, a serving of starchy carbohydrate should be about 1 cup, or about the amount of your fist. Not very much when you think about it is it?
Fortunately you can be a little more liberal when it comes to vegetables. Eat all the salad you want, BUT don’t pile on the fatty dressing. Did you know just a tablespoon of your favorite dressing can pack on more than a hundred extra calories? Try asking for your dressing on the side, this way you can control the amount of dressing you will be adding to your salad. You can even dip a forkful of your salad into your dressing rather than pour it on top.
Other additions to the traditional ‘salad’ that make it fattening include bacon bits, cheese and guacamole.

Your traditional taco salad is typically loaded with fatty extras including sour cream. If you are a fan of the taco salad, avoid eating the shell at all costs and consider using salsa instead of ranch dressing, you’ll save several hundred calories.
Consume Enough Water
Many people believe that they are hungry when in reality they are thirsty. The body sometimes mistakes these two signals.

If you think you might be hungry but have just recently eaten, consider having a large glass of water and waiting a few minutes.
Did you know that most people walk around in a state of dehydration? It is true. The best thing you can do to avoid this problem is drink at least eight large glasses of water per day (that is 8 to 10 oz of water per glass for all you that are counting!). If you feel thirsty, chances are you are already dehydrated to some extent.

Nursing women actually require more water than the average woman. Triple this if you plan on working out and perspiring. What does this mean? You should basically plan on having a water bottle at your side at all times.
Not a fan of plain water? No problem! Consider spicing up your water with a squeeze of lemon, lime or even orange. There are also many sparkling waters that are available on the market today.
Water can also help you lose weight when you drink water with your meals, which will help you feel fuller and help you eat less if you are trying to lose weight.
Add Fiber

Fiber is an important part of any diet. Most people aren’t eating enough fiber. Fiber is not only important for maintaining proper elimination, it helps keep your colon healthy and can help you lose weight!
Ok so fiber is important. What exactly is it? Fiber is basically roughage, or the indigestible materials that are found in plants. It has no calories and your body doesn’t have the ability to absorb it. High fiber foods can be either soluble or insoluble, meaning it can either be broken down and dissolved in water or not.

Both forms of fiber are actually very important to your health and digestive system. Fiber can help bulk up your bowel movements so that waste materials move through your body quickly and efficiently. This helps maintain your colon health and prevent constipation.
Fiber can also help regulate blood sugar and may help regulate blood cholesterol levels. An even better bonus? Fiber can help slow the absorption of sugar after a meal, and help you feel fuller longer.

Generally high fiber foods are low in calories. They make you feel full faster. Here is a list of some excellent high fiber selections that you should consider adding to your diet:
High Fiber Foods
* Fruits
* Vegetables
* Beans
* Popcorn
* Brown Rice
* Whole Grains
* Wheat Bran
* Psyllium
* Barley
* Oatmeal

Advanced exercises-4-6 weeks after giving birth

At about 4 to 6 weeks postpartum — or earlier if you're physically able — add the exercises that I will be mentioning in later posts to your workouts. To make these exercises more effective, you'll need a pair of 3-pound dumbbells, a pair of 5- or 10-pound dumbbells (available at sporting goods stores), and a resistance band (an oversized rubberband that you can use to create resistance, also available at sporting goods stores). To increase difficulty, add repetitions, sets of repetitions, and/or more weight.Begin each workout with a warm-up: Try five minutes of marching in place or fast walking. Hold each stretch for 20 seconds. Cool down afterward with some light stretching.

Joining a postnatal exercise class

Before you join any postnatal exercise class, it is better to consult your doctor and once he has given you a clean chit of health, you can start exercising. Joining an exercise class will not only keep you fit, but you will make friends with other new mothers, with whom you could form a support group for each other. Here are a few simple exercises that you could try:
Leg slide: Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.
Pelvic rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out move your pelvis in a rocking movement so that your lower back is flat on the floor. Then move your pelvis again so that your lower back is lifted from the floor.
Pelvic floor exercises: Contract your vagina in the same way as you would to stop yourself from passing urine and count till four. Then relax; you should feel the difference between the two positions. Repeat this exercise in set of six several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.
Start exercising at the earliest after delivery, even if you have had a Caesarean section. Exercising will improve circulation and aid in healing. Begin slowly in the initial weeks after childbirth. Do not lie flat on your back and lift both your legs in the air. Do not do sit-ups.

Get more energy and feel better!

Childbirth and care of the newborn are both physically exhausting tasks. Most new mothers' find that, they do not have the same energy level that, they had before their baby was born. In the first few months the mother's night sleep is disturbed and this adds to the exhaustion. The pressures of taking care of a newborn and managing the house leaves the mother mentally and physically drained. A number of new mothers have found that, finding the time to do a few simple exercises, increases their energy levels and makes them feel better mentally as well.

Eager as you are, keep this in mind!

Eager as you are to regain your pre-pregnancy shape, remember to take it easy at first. Keep your healthcare provider informed of your activities. In addition to these exercises, you'll also want to do some type of cardiovascular workout, such as brisk walking. Start out with five minutes, two or three days per week, and work up to 20 minutes or more. Don't overdo it: If you notice your lochia becoming heavier or turning bright red or pink stop exercising and call your doctor. The bleeding could be a sign of a hemorrhage.As you feel stronger and less sleep deprived — usually from four to six weeks postpartum on — you can add sets and do more repetitions to increase the level of difficulty, or you may want to try more advanced exercises.

Eager as you are, keep this in mind!

Eager as you are to regain your pre-pregnancy shape, remember to take it easy at first. Keep your healthcare provider informed of your activities. In addition to these exercises, you'll also want to do some type of cardiovascular workout, such as brisk walking. Start out with five minutes, two or three days per week, and work up to 20 minutes or more. Don't overdo it: If you notice your lochia becoming heavier or turning bright red or pink stop exercising and call your doctor. The bleeding could be a sign of a hemorrhage.As you feel stronger and less sleep deprived — usually from four to six weeks postpartum on — you can add sets and do more repetitions to increase the level of difficulty, or you may want to try more advanced exercises.

Exercise after a Caesarean section

Leg slide: Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.
Pelvic rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out move your pelvis in a rocking movement so that your lower back is flat on the floor. Then move your pelvis again so that your lower back is lifted from the floor.
Pelvic floor exercises: Contract your vagina in the same way as you would to stop yourself from passing urine and count till four. Then relax; you should feel the difference between the two positions. Repeat this exercise in set of six several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.

Start exercising at the earliest after delivery, even if you have had a Caesarean section. Exercising will improve circulation and aid in healing. Begin slowly in the initial weeks after childbirth. Do not lie flat on your back and lift both your legs in the air. Do not do sit-ups.

Simple but effective to start with

Head and shoulder raises

This exercise will help you start toning your abdominal muscles, but don't be discouraged if you can't feel the muscles working. It can take weeks to start recovering your strength and your progress depends on how fit you were before getting pregnant.

• Lie on your back with your knees bent and your hands behind your head. • Take a breath and, as you exhale, tighten your abdominal muscles, flatten the small of your back against the floor, and raise your head and shoulders off the floor. Slowly lower and repeat the entire sequence eight to ten times.

Best exercises for month 1

Many obstetricians and midwives suggest waiting until your six-week postpartum checkup before beginning to exercise, although the American College of Obstetricians and Gynecologists says it's okay to start exercising right away if you feel up to it. (If you had a c-section, it's wise to wait for about six weeks.)

Pelvic floor strengthener (Kegels)

If you had an episiotomy or if your perineum feels bruised or swollen, then doing Kegel exercises to tighten your pelvic floor muscles will improve circulation to the area and help avoid problems such as incontinence. These muscles tire easily, so it's best to do several contractions repeatedly throughout the day rather than in one session.
• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten the muscles of the vagina as if trying to interrupt the flow of urine when going to the bathroom.
• Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Push-ups

Push-ups are a good way to strengthen the upper-body muscles needed for carrying your new baby. If you have time to do only a few exercises, make sure this is one of them.
• Start on all fours with your knees directly below your hips, and hands slightly more than shoulder-width apart.
• Keeping your back flat and your stomach in, gently bend your elbows and then straighten again. Keep breathing normally, and don't lock your elbows when you straighten them. (You don't need to lower yourself all the way to the floor to benefit from this exercise.) • Repeat ten to 12 times. Work up to three sets.

Exercising after having a Cesarean

Generally you can start exercising six to eight weeks after a cesarean section. However, you should talk to your doctor before beginning any type of exercise program.As you set out to flatten your tummy, keep in mind that there's no such thing as "spot reduction." The only way to meet your goal is through a combination of aerobic exercise and toning. Walking, jogging, swimming, or biking are all great choices. Sit-ups and other abdominal exercises are important, too, but if you perform them alone you'll only strengthen the muscles below the extra fat, and you probably won't see much outward improvement.

This is how to find time to exercise:

For many new moms, exercise takes a back seat to more pressing concerns — sleep, for instance. But you'll find you have renewed energy for yourself and your baby if you make time for even short bursts of exercise. Ten minutes here and there is better than nothing, and it'll do you a world of good.The key is finding an activity that you enjoy and that meshes with your schedule and lifestyle. If you like what you do during your workout, you'll view it as a necessity rather than an option. For starters, try these suggestions:
Go for a hike with your baby in a front carrier or sling or, if he can sit up already, a backpack. Make sure your baby is well supported — a sling is fine for a walk around the block but not for a more rigorous urban walk or a hike through the hills. Whatever carrying device you choose, make sure it doesn't strain your shoulders, neck, or back.
• Put your baby in the stroller and go for a walk. When your baby is at least 6 months old, you can put him in a jogging stroller and go for a jog.
• Have your partner or another caregiver watch the baby for 30 minutes so you can get out for a walk around the neighborhood — and enjoy some precious time to yourself. If you're working outside the house, try getting up about an hour before you need to leave in the morning and head to the gym or go for a walk. If you're a stay-at-home mom, get up before your partner leaves to get some exercise in.
• Bring your sneakers to work and go for a stroll during your lunch break. Ask a co-worker to join you to pass the time and make it more fun.
• Check out local health clubs or yoga studios. Many offer postpartum exercise classes suitable for new moms — as well as day care and even classes you can take with your baby. If a postpartum class isn't on the roster at your gym, pick a low-impact class that has a decent warm-up period — at least ten minutes — that also includes stretching and toning.Note: If you're thinking of joining a club that offers babysitting services, look for one with a safe, secure childcare area with specialized staff — rather than locker-room attendants who double as babysitters. Also look for a low child-to-staff ratio (about four children to every adult), a policy of not accepting sick children, and a clean, inviting playroom stocked with age-appropriate toys and books.
• Join a mom-and-baby stroller exercise program like Baby Boot Camp or Stroller Fit. It's a great way to get outside, exercise, meet other moms, and spend time with your baby.
• Consider investing in some home exercise equipment that you can use when your baby is napping or otherwise occupied. Even something as small as a jump rope or some dumbbells will help you get into shape.
• Build a library of exercise videos. Popping in a video can be a fun and convenient way to squeeze exercise into your busy schedule. You may even be able to find some titles on your library's shelves.
source- www.babycenter.com

Postpartum Exercise Routine

You can do this routine with two pound ankle weights or without.

Leg Extensions
2 sets of 40
Lay on your back, bend legs and extend them to vertical. You should feel this in your quad/front of thigh/around knee.


Leg Curl
2 sets of 40
Stand next to a wall (on a phone book for a bit of height. Hold the wall, but don't lean). Bend leg to your butt and extend it all the way, with foot flexed. You should feel this burn the hamstring/back of thigh, butt.

Adductors
2 sets of 40
Lay on back, legs extended vertically and together. Open legs to straddle and close. (you don't have to straddle wide, just as much as you can and so that you feel it working your inner thigh muscles)

Abductors
2 sets of 20
Lay on side, both legs bent slightly. Lift top leg slightly above horizontal and back down. Make sure the foot of the leg you are lifting is straight, vs. turned out or in. You should feel this on the outside of your thigh.

Calves
2 sets of 40
Stand with feet together (you can hold the wall if you like) and go to tip toe (or as high as you can). Make sure when you raise your heels that your ankles stay in line (don't let ankles collapse in or out). You should feel this in your calves.

Toe Taps
2 sets of 50
Standing, just tap one foot at a time, lifting toes. You can do these quick. You should feel this in your shin.

Lunges
2 sets of 20
Standing, step back with each leg, once at a time. Make sure you don't turn out the foot of the leg that is in front and make sure you touch the knee to the floor of the leg you step behind. Alternate each leg. Left, right, so on. You'll feel this in your thighs.

Crunches
50
Lay on back, bend knees, arms on your stomach. Lift your head and shoulders enough to clear the floor. Try not to use your neck/head to help you lift. You'll feel it burn those muscles!

Chest and back exercises for new moms

Push-Ups
2 sets of 10
Get in push-up position, bend knees, arms a bit wider than should length apart and higher than shoulders (in other words don't put them even w/shoulders). Keep back straight, hips straight, go down as far as you can w/out losing the form. I felt this in stomach as well as butt and arms.

Arm "Rows"
2 sets of 20
(Can use 10lb weight)Lean over couch in the same position as the tricep exercise from yesterday. You are going to pump arm from straight down to bent. You'll feel it in bicep and shoulder.

Incline Presses
2 sets of 20
(5lbs in each hand)With pillows up against couch, create an incline and lean against it with legs in front of you. From hands bent by shoulders, press up to vertical and bring hands together. You'll feel in your shoulder.

Bent over "Rows"
2 sets of 15
(5lbs in each hand)Sit on couch, lean over your legs, chest resting on your legs. Hands on floor, lift arms out to sides with slightly bent elbow. You'll feel this in your back.
"no name" 2 sets of 20 (5lbs)Lay on the floor, arms over your head, both hands holding weight. Lift arms to vertical and back down. I felt it in chest and stomach.

Crunches w/leg lift
1 sets of 30
Get in position for crunch, but extend your legs so that your legs are a little more than slightly bent. As you crunch, lift one leg, alternating one leg per crunch. You'll feel this in your lower abdomen as well as near ribs.