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3. Your tummy will look
very sad after the birth, flabby and saggy. Don't worry you can
soon get things looking good again. Do all the post-natal
exercises and gentle exercise recommended by your health-care
professionals during the first 6 weeks to get your tummy back in
shape. After that check with them that it is Ok if you want to
embark on a more strenuous exercise routine. Once your doctor
says its OK to exercise, one of the best ways to retighten your
muscles is a simple yoga move. Stand with your feet apart, hands
on thighs. Breathe out fully and then pull your tummy muscles in
and up as hard as you can, holding for a count of 10. If you do
this a few times a day before breakfast you'll soon see results.
Don't do this during pregnancy.
4. The first few weeks
with your baby are precious and not the time to start injuring
yourself by doing too much too soon. Whatever you decide to do,
don't go mad in the first week you're allowed to exercise
normally. Build up gradually as if you'd not exercised before.
5. If you are not able to
get back to the gym or to do whatever activity you used to do
now that you have a baby to care for, investigate home-exercise
programs and videos you can do while your baby sleeps or
organise your partner or friend to watch your baby for a short
time while you exercise. You will need to be a bit more
resourceful and determined to fit in your exercise but you can
find a way if you really want to.
6. Walking with your baby
is always great – you both get fresh air and out of the house
and you get fitter while your baby is soothed by the movement of
the pram. You could also use a baby carrier to keep your baby
close to you while you walk. This is especially soothing for a
restless baby. Aim to walk for 30 minutes to an hour each day.
7. You may find yourself
tempted to snack more if you are alone at home with your baby
especially if you are used to being out and about at work every
day. Make sure you have lots of healthy snacks around such as
fruit and avoid buying unhealthy snacks so you are not tempted.
You may be better to plan 5 or 6 mini-meals rather than snacking
all day AND having your usual lunch and dinner.
8. Take the time to plan
simple meals for the next few days before you go shopping. This
will help you avoid the "What's for dinner"/"Oh no, I haven't
defrosted it?" / "Better send out for pizza again" Syndrome.
This is not the time to plan elaborate recipes but try and avoid
too much processed junk food because you do have time for a
simple omelette, pasta sauce, baked potato or salad
9. If you start a plan to
get in shape and it all feels like too much, simply restart it
when you feel up to it – there's no need to beat yourself up
over anything. Most women feel a bit tired and stressed with a
new baby so don't put more pressure on yourself. All in good
time. If you feel really down remember and seek help -
post-natal depression is very real and quite common.
10. Reward yourself.
You've been through a lot – your body has changed, your hormones
are in disarray. Whatever you do that helps towards getting back
in shape (a walk, a healthy snack, your tummy exercises or
whatever) give yourself a pat on the back. A few moments to
yourself can be a great reward if you have someone who will care
for your little one for a while.
Bonus tip: Above all
relax into your new life with your baby. You'll achieve nothing
by worrying about your shape. Take time to rest and pamper
yourself as much as possible. Sometimes you can feel quite
neglected because your baby makes so many demands and this in
itself can lead you to eat for comfort. Take care of your own
needs. Ask for support from your partner. If you look after
yourself by eating healthily and keeping up some gentle exercise
you'll be fine and your weight will naturally rebalance itself
over time.
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