Finally the wait is over!
Having passed through the joy and the pain of labour …. and while the baby is now a reality, you might be thinking about all the possible activities that need your attention and your plan of action to achieve them.
From breast feeding to weaning, from crying to playing and development, nappy changing, the constant free family advice to self anxiety and post – natal depression it’s a roller – coaster ride.
While life is a frantic rush post delivery it also raises a few routine questions and some common expressions - How do I get back to routine - what’s the best and the quickest way, when will I get to work and above all the famous in front of the mirror expression “Look at me” caused by the loads of weight gained throughout pregnancy which has now stayed on, which is often followed by the question….how will I get back into shape?
While weight gain differs between individuals, a general weight gain of about 10 to 12 kgs during pregnancy is expected. It is known that breast feeding can help you lose post pregnancy weight, the fact remains that you will not lose all.
A common issue that my clients face is that they indulge in grazing on food especially when the child is sleeping or when they are out with family or friends celebrating the occasion. While it is natural to feel hungrier while you are breast feeding, it is important to make the right choice to keep your energy up without encouraging weight gain.
Some healthy options could be a fresh fruit, grainy or whole wheat crackers with a low fat dip, yoghurt, bran muffins, smoothies or low-fat lassi ,sandwich with whole grain bread or even a roti made with whole wheat flour and gram flour. The choices are endless and they all suffice the need for essential nutrients.
During breast feeding, your appetite changes depending on your physical needs and this can change with time, make sure you sit down and relax while you eat, spend time to eat, while your partner/husband or a family member looks after your baby, as rushing through your meals can cause rebound hunger which doesn’t help with keeping that weight in control.
Another important bit is to add exercise to your routine, take time out for a walk while someone looks after your baby or take your baby out with you in a pram; make sure you move around as much as possible.
Post pregnancy weight loss can be quite challenging and can cause anxiety in most women, but doing the little bit every day can lead the change and ensure positive results.
Just don’t give up, be consistent and persistent with the practice and you will be what you want to be.
This article is a general guideline ONLY. Please see, a health professional for individual conditions and needs.
Varsha Asrani is a New Zealand Registered Dietitian. For personal consultations or any questions, suggestions or views please email her on info@varshaasrani.com.