Weight Loss After Pregnancy - Staying Positive
One of the biggest challenges you will face as a pregnant woman is to remain positive
. Your body is changing and you may feel awkward. Insensitive comments from family members or co-workers about how big you are getting can make you self-conscious. Realize that most people are just happy for you and they are not sure what to say. They want to acknowledge this special time in your life, but are rather clumsy doing it. It is perfectly okay to let others know that some comments are insensitive or you can just chalk them up to good intentions gone awry.
Much has been said about the power of positive thinking and it is true. However, it is not uncommon for many new mums to have negative thoughts concerning their abilities as a mother and question why they have not lost their additional baby weight. Please know that if you are experiencing any of these feelings, it is completely normal and you can achieve your goals by maintaining a positive outlook.
POSTPARTUM DEPRESSION is common among new mothers. There are two forms: early onset and late onset. Early onset, typically called the baby blues, affects as many as 80% of new mothers. The symptoms include sadness, tearfulness, anxiety, and trouble sleeping. It begins after delivery, is usually mild, and usually resolves within a couple of weeks without the need for medical treatment. Late onset or postpartum depression affects approximately 10 to 16% of women. Reassurance, help with household chores as well as assistance in taking care of the baby is all that is usually required. However, 20% of women with postpartum depression suffer with persistent depression, which can be extremely debilitating. Daily chores such as dressing, cooking, and even taking care of the baby can become difficult, if not impossible. Psychiatric therapy and/or anti-depressants may be necessary since this is a medical condition that requires medical intervention. Until postpartum depression resolves itself or is medically treated, a new mother would be unequipped to lose excess weight.
The following suggestions may help to stop postpartum depression in its tracks.
LEARN TO RELAX. You might say you know how to relax, but with a new baby, you just dont have the time. Studies have shown that new mothers who dedicate 15 minutes a day to meditation, deep breathing, or even soaking in the bathtub are better able to deal with the stresses of motherhood.
NAP WHEN THE BABY NAPS. This is common advice given to most new mums and you may have heard it many times over, but it still remains true. New mums tend to clean the house instead of resting. You need those little pockets of time to unwind and rest to relieve stress.
EXERCISE. Not only can exercise help you avoid postpartum depression, it will also boost your metabolism making it easier for you to lose weight.
REMAIN FLEXIBLE. As a new mum, it is imperative for your sanity that you remain flexible and do not come unhinged if it becomes necessary to change plans. Imagine this scenario. You planned to take your little one to get her picture taken. Unfortunately, teething problems has led to your sweet pea being less then cooperative. Unless you want pictures of a grumpy baby, you will have to reschedule.
Positive Attitude = Positive Results
There is much to be said about the power of positive thinking. In fact, your thoughts will help to determine your results. While you might not suffer from postpartum depression, you may find yourself plagued by negative thoughts after the birth of your baby. This could be a reaction to lack of sleep; the extra pounds you gained during pregnancy; or adapting to your new role as a mum. Consider the merits of positive thinking or a positive attitude.
It may become difficult to change bad eating habits if you think negatively. You may say to yourself, Whats the point of trying to lose weight? I am going to fail. This is where positive thinking comes into play in your weight loss goals. Replace negative, counterproductive statements with positive, productive ones. Instead, tell yourself, I know I can lose weight with a healthy eating plan and exercise regimen. By thinking positive, you will visualize a slimmer, toner you. Your thoughts and words have enormous power over your actions.
Consider positive thinking as another tool in your weight loss management toolbox. However, you must sharpen this tool for it to be effective. Just as you will give your baby all the positive encouragement in the world, make certain to do the same for yourself. If you are not naturally optimistic, this is not necessarily a hurdle. Positive thinking can be learned. When a negative thought enters your mind, immediately replace it with a constructive one. As an example, if your husband happens to look at you in a manner that you perceive as disapproving, do not assume he is displeased with your appearance. Instead, say to yourself, My husband appears gassy, he should really lay off the bean dip. Humor can also play a huge role in positive thinking!
Additionally, remember to pat yourself on the back every time you choose to exercise or eat a healthy meal. It is also important to forgive yourself when you dont. As you practice positive reinforcement and thinking, they will eventually become habitual. This mindset will go a long way in helping you lose weight.
There is tons of advice regarding weight loss as well as fad diets currently on the market. However, I urge you to remember the following:
AVOID FAD DIETS. It may be tempting to try and lose your excess baby weight as quickly as possible. Regardless how badly you want to fit back into your pre-pregnancy jeans, it would be wise to remember that fad diets do not work. They strip the body of essential nutrients and initiates an unhealthy pattern of losing weight and gaining it right back (and then some) after the diet ends. It is not advisable for any new mum to severely restrict her caloric intake. If you were considering going on the latest fad diet, it would be a disservice to your body as well as your baby, especially if you are breastfeeding.
SET GOALS. As a new mother, it is important that you set realistic weight loss goals. You need all your energy to care for your new bundle of joy. Keep your weight loss goals simple such as eating moderately, avoiding fast food binges, and including five servings of fruits and vegetables into your daily diet.
BE PATIENT. It appears that society has placed an unrealistic burden on new mothers to be super-mums. After delivery, they are expected to regain their pre-pregnancy bodies within a month. This is not only unhealthy, but totally unobtainable. During pregnancy, your body underwent dramatic changes to create the optimum environment for your babys growth and development. After delivery, your first priority should be to heal and care for your new bundle of joy. By ensuring you eat a well balanced diet and include exercise into your daily routine, you will lose the excess pounds you gained during pregnancy in the healthiest way possible.
Here is some food for thought. A study tracked new mums who did not shed their excess baby weight within the first year after giving birth. It was noted that these women had a higher incidence of being overweight 15 years later than those who returned to their pre-pregnancy weight within one year of delivery.
by: Julie Jameson
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