In our previous article we discussed guidelines for healthy weight gain during pregnancy, and healthy weight loss after delivery. One of the main benefits of losing the extra baby weight post-partum is reducing the risk of women’s urinary incontinence. The joy of welcoming your new baby can be marred by always having to run for the bathroom, so making a plan to lose extra baby weight post-partum is a really good idea.
Unfortunately, a lot of women don’t receive the information they need from their healthcare providers on losing baby weight. A recent study (http://huff.to/13pfqxT) indicated that up to 85% of women had not received post-partum weight loss information 4 months after they had given birth!
If you are looking for ways to lose your “mommy middle muffin-top” hopefully the following tips will give you some good ideas.
How to Slim Down Post-Partum
The good news is that the delivery process itself pretty much guarantees you a 10-pound weight loss (the baby’s weight plus placenta and amniotic fluid). You can also expect to lose another 3 to 5 pounds of water weight in the first week after delivery.
To continue that weight loss trend–with every pound loss reducing your risk of women’s urinary incontinence–consider some of these tips.
1. Eat Right
Let your body tell you when you should eat. Another way to put it is, “Eat only when you are hungry.” Women who breastfeed will need more calories, as babies who are exclusively breastfed require between 500 and 800 calories per day. Focus on whole grains, fresh fruits and vegetables, and lean meats. Eat small portions and consume small meals more frequently during the day. If you are not sure you can stick to a diet, consider joining a recognized weight loss program to support you through the process.
2. Return to Gentle Exercise
Check with your healthcare provider about when you can safely return to gentle exercise. Women who have straightforward vaginal deliveries can expect to return to light exercise within days of giving birth. Women with more complicated deliveries (including C-sections) will need to follow guidelines offered by their doctors. Of course, women can and should do pelvic floor muscle exercises during pregnancy and after delivery to keep those muscles toned and fit. Focusing on pelvic floor muscle exercises significantly decreases your risk of women’s urinary incontinence during and after pregnancy.
3. Sleep When Your Baby Sleeps
In other words, get as much beauty rest as your baby allows. Studies show that women who got adequate rest were more likely to lose baby weight more quickly than women who had less pillow time.
4. Hydrate Regularly
Getting plenty of pure water is important post-partum, especially if you are breast-feeding. Hydration is also important as you return to your exercises program. As a bonus, water can also help you feel more full so you avoid snacking on unhealthy foods. Finally, if you don’t get enough water your urine will become more acid, which can irritate your bladder and worsen symptoms such as urinary urgency and frequency.
5. Set Realistic Goals
When slimming down after delivery, a healthy rate of weight loss is about one pound per week. This may seem slow to you, yet this rate of weight loss is healthy and tends to be more permanent. Be gentle with yourself, acknowledge that pregnancy and delivery equal major body changes, and be patient with the weight loss process. Trying to fit into your skinny jeans a few weeks after delivery isn’t realistic for many women. Often, healthy post-partum weight loss can take up to six months so set realistic weight loss goals so you don’t end up judging yourself too harshly.
Hopefully these simple tips on getting rid of your “Mommy Middle,” which definitely decreases your risk of urinary incontinence, will help you lose weight in a healthy manner post-partum. Most importantly, if you are able to avoid or minimize symptoms of women’s urinary incontinence, you will be able to devote your full attention to your new baby!
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