Weight & Nutrition After Pregnancy

Nutrition After Baby

After your baby arrives, exercise and eating well may not be your top priority. But even just a few changes and a little effort can go a long way. Healthy food choices and exercise will help you sleep better, deal with stress, and give you more energy. These changes will also help you lose the “baby weight” if that is a concern for you. After baby arrives you need enough calories to keep you fueled. Now is not the time to try out diets or restrict your calorie intake. To find out your calorie needs, go here.

Try and make every calorie count by choosing fruits, vegetables, whole grains, protein, and milk sources. Click here for some tips on postnatal nutrition from a nutritionist LINK to Video STQ Nutritionist. You can also get a personalized nutrition plan, find sample menus, and track your calories at USDA.gov. If you are breastfeeding you need an extra 400 calories a day on top of your pre-pregnancy calories needs.

 

Exercise After Baby

At your 6-week check-up your doctor may give you the ok to start exercising again, though if you had a C-section, this might be longer. Low-impact activities like walking and swimming are good exercises to start out with. If you find it hard to get out of the house  or you don’t have time, check out these video of exercises you can do in just a couple of minutes. Link to Sara Johnson video + Baby & Me Yoga Video

 

Weight Loss

It took you 9 months to put on the weight, don’t feel pressure to lose it all at once. Wait until at the very least your 6 week checkup before you try to start losing weight, and at least 2 months if you are breastfeeding. Losing 1 – 1 ½ pounds a week is a reasonable goal. To lose this, you will need to cut about 500 calories a day from your current diet. This can be achieved by eating less or exercising more. Remember, if you are breastfeeding, you have very special caloric needs. Click here to see how many calories you need.