loosing pregnancy weight

In western culture, there is pressure and also a desire to lose pregnancy weight as fast as possible. It often seems that a woman is somehow more noble and has it all together if she can manage to get back to her pre-pregnancy weight in a month or so! Some women do and that’s good, but there are so many factors to consider such as nursing, hormones, metabolism, diet, exercise…etc. Whether delivery was a c-section or vaginal is also considered to be an important variable. I’m not suggesting that one should not try to lose the pregnancy weight-I just think we should be very patient and kind to ourselves, our bodies and our self-esteem-they have just been through A LOT! The fat gives us energy we need to breastfeed and care for our babies. We burn 500 calories a day in order to produce milk.

We see magazines with movie stars who’ve lost their weight in a miraculously short time period and hold that up as our standard. Let’s remember that most of them have personal trainers, nannies and a personal chef to cook their diet. Also, they are in an intensely competitive field and there livelihood depends a great deal on their image. So in a way they DO have that pressure to live up to.

Our bodies are our babies environment too even after birth. Imagine your baby holding on to you-which they love to do as often as possible! Doesn’t it seem to be the way nature intended that we should be soft and fleshy so our babies feel comfortable adjusting into this new environment/world? Try pinching your belly and lovingly consider it your “scoochieness” for them for a while!” My brother said something very kind to me at this stage when I was fretting about losing the weight. He said, “You have the rest of your life to lose the weight just enjoy this time with your baby.” His point really struck a true note for me. It is such a special, brief moment in our lives when they are so small and so dependent on us, so why waste a second condemning ourselves for not being thin!

I did walk regularly and used a Pilates videos almost every day when I felt up to it.  Sarah Picot’s video, Postnatal Pilates is excellent and only around 25 minutes long.  She promotes interaction with your baby as you are exercising.   I think I developed stronger “core” muscles than before I was pregnant. My arms and legs have gotten stronger from carrying my baby often. Muscle weighs more than fat so don’t trust the scale. Going by the way your clothes are fitting is a more accurate measure. Of course if you have a medical condition follow your doctor’s advice on weight management. Cardiovascular exercise is a key component to weight loss-try investing in a treadmill, elliptical machine or  a stationary bicycle for your home. Use them as a temporary alternative to the gym since it can be challenging to find the time to get back there!  You can also put on some favorite music and gently dance with your baby.

Remember, most people are focused on your baby now and if you are into baby wearing like I am, those carriers do wonders for hiding that post pregnancy ponch!  Furthermore, wearing your baby has many other physical and psychological benefits.  To read about all the “Attachment Parenting” Rewards (see Dr. Sears website). There are many different carriers available.  My husband and I use the Ergobaby and absolutely love it.

My point is to encourage women to not be so hard on themselves especially at a time when they deserve all the patience and compassion they are giving to their baby or babies. It is a healthy pattern to begin now to model for them a good sense of self-esteem. How we treat ourselves shows them how to treat themselves in the future. Try giving yourself the same compassion and you will probably not even notice the weight coming off. Exercise regularly, eat a balanced diet and drink plenty of water. Weight Watchers is an amazing organization to help with sensible weight loss after pregnancy and can help set up great habits for your whole life as well as that of your children.

I am still about five pounds from my pre-pregnancy weight and I am gently conscious of it falling off.  Being a nursing mother of an eight month old and an active member of La Leche League, I know I need the extra cushion for energy to generate milk production. There is a saying that “it takes nine months to put on—it can take nine months to take off.” So I feel I’m on track. That saying really helped me be patient and realistic.

So, remember what a truly beautiful time this is and keep your focus on health and balance for you and your whole family. I heard the Dalai Llama speak once and he said “the better you take care of yourself, the better you will take care of others.” What a perfect quote for motherhood.

foot exercise

This exercise will help you feel more solid on the ground.  Feeling more solid on your feet will help you with standing, walking, and exercise.

The muscles of the lower leg insert on the foot.  Some of these are Gastrocnemius, Soleus (which both insert via the Achilles tendon), Tibialis anterior, and the Peroneal muscles.  If they are tight they can often lead to other issues.

You can do this while laying on the couch watching t.v. at the end of a long day.  Always put a bolster under your knees to protect them.  With time, this exercise can become second nature and you will begin doing it before you even realize it.

Procedure:

Trace the alphabet with your feet.  Do it in large block letters.  Do each letter and movement slowly-the intention is not to get through the alphabet, but to stretch and to strengthen the  muscles of your feet.  You may sense places of your feet that are rarely moved-this is a sign that you are really getting circulation to places where you need it.  Notice the middle of the foot when you do the finer movements of  the letters B and K.  Those can be difficult muscles to isolate.

You may only want to go to N the first few times you do this exercise as you will see it is not easy and your feet can get tired.  Many of these muscles are not used to being activated so specifically.  Don’t overdue it.  When you are finished, do three circle in each direction.  Now you can massage them a bit.

I’m often asked whether to lead  with the toe or heel.  Take as much effort out of it as you can.  I would say in general try to lead from the ankle and let the rest of the foot go along for the ride.  The movement should flow with ease not with effort.  Let it feel luxurious!

When you stand up, go slowly and mindfully.  You will notice different sensations than you did prior to the exercise.

This is a seemingly simple exercise but it is very effective with long lasting and strong results.  You will begin to notice, over time, how your feet look and feel stronger and less tense.  This is important as they are the base for the rest of your body.

The root chakra begins on the foot as well as many acupuncture channels (that begin and end there).  Reflex points for the whole body are located on the foot.  By creating a strong structure physically, you are helping these channels to flow better and as a result you will have greater well being overall: better circulation, better flow of Chi/Prana and better alignment.  By relaxing the foot you are stimulating the rest and digest response in your nervous system.  This restful state can help your breathing, digestion and on and on! Most importantly the rest of your body’s joints are stacked upon your feet.  Your knees, hips, shoulders and neck.  If your feet are off center it can have an effect on the rest of your body.  So take care of them and do so sensibly. This is an exercise and is meant for the prevention of foot pain.  If it hurts doing this stop and go see a foot doctor.

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