Monday, October 29, 2012

Types of exercises and diet plan for losing weight after pregnancy

Postnatal Exercise: Continue with any postnatal exercises you have been shown by your midwife. You can also do this deep stomach exercise when you feel well enough.
1 Lie on your side with your knees slightly bent.
2 Let your tummy relax and breathe in gently.
3 As you breathe out, gently draw in the lower part of your stomach like a corset, narrowing your waistline.
4 Squeeze your pelvic floor.
5 Hold for a count of 10 then gently release.
6 Repeat 10 times.
You should not move your back at any time. After six weeks, progress to the box position.
Besides these exercises, try to fit in a walk with your baby every day. This can help you lose weight and feel better.
Diet to lose weight after delivery    
It’s very important to eat properly. If you want to lose weight, don’t rush it. A varied diet without too many fatty foods will help you lose weight gradually. Try to make time to sit down, relax and enjoy your food so that you digest it properly. It doesn’t have to be complicated. Try food like baked potatoes with baked beans and cheese, salads, pasta, French bread pizza, scrambled eggs or sardines on toast, followed by fruit mixed with yoghurt or fromage frais. A healthy diet is especially important if you are breastfeeding. Breastfeeding can help mothers to lose weight. Some of the fat you put on in pregnancy will be used to help produce milk, but the rest of the nutrients will come from your diet. This means that you may be hungrier than usual. If you do need a snack, try having beans on toast, sandwiches, bowls of cereal or fruit.
Sure Start Children’s Centers give advices about healthy eating plans for mothers, as well as support for breastfeeding. You can find out more about the services offered in Children’s Centers in your area online.

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