You go through pregnancy being encouraged to indulge in that extra piece of cake, you experience the epic journey of giving birth and 6 weeks later, tired and emotional, you’re eyeing up the celebrities that slipped straight back into their old jeans and wondering if you’ll ever regain your pre-pregnancy shape….
The question we should be asking of course, is how can we best support ourselves through early motherhood and keep ourselves healthy in those critical first few months?
Here are some of the reasons to nourish yourself first and lose weight after plus tips for what you can do when the time is right to lose the baby weight:
- Pregnancy uses up nutrients – In pregnancy our body prioritises the needs of the growing foetus. For example, Calcium and vitamin D are important for you and your baby’s growing bones and if there isn’t enough then your own stores are used to compensate. (1)
- Food makes us happy – With medical estimates suggesting that 10-15% of new mums are suffering from postnatal depression, we need to do more to look after ourselves in these early days of motherhood. Some foods can support the body in making happy hormones like serotonin and dopamine. Serotonin is important for regulating your appetite and creating melatonin in the pineal gland thus aiding sleep. Food sources of serotonin include avocados, bananas and tomatoes!
- If you’re breastfeeding you need extra nutritional support Breastfeeding is an intensive job, using up to 500 calories a day so make those calories count by choosing a protein packed nutritious snack like an egg salad or nuts and fruit to fill you up! The NHS also recommends BF mums take a Vitamin D supplement of 10 micrograms per day! (2)
Back to the bulge
With this in mind it makes sense that a restricted diet too soon after birth could compromise both your physical and mental health. This is all very well but it still doesn’t answer the question of getting back into shape…
There is an ideal opportunity to turn your attention back to your waistline and it starts with your baby’s first mouthful! The latest guidelines suggest that we begin weaning at 6 months, which coincides perfectly with starting to feel like an experienced mum!
Use this time to assess your diet as a family – think about the choices you are making for your baby and if you can make the same choices for yourself? New mums go to incredible lengths to ensure that their baby gets the very best start: their meals are lovingly prepared free of sugar, salt and processed foods. If you simply aim for your baby to eat the same as your family meals it will prompt you to consider the balance of them.
Finally, here are some top tips for managing weight
Don’t obsess with calories – crash diets are hard to maintain and unlikely to manifest a healthy relationship with food. Instead focus on cooking homemade meals, that way you will eliminate sneaky calories from things like sauces, soups and packaged meals.
Eat your veggies first – when we eat all the lovely fibre and nutrients from our veg there is usually less room (and desire) for other foods. This will work especially well if your vegetables are a key component of your meal and not a garnish.
Hydrate yourself – some studies have shown we can confuse the signals for hunger and thirst. If you are drinking enough you should have urine the colour of pale straw! (3)
Make a food plan as it will save you time, money and highlight how well you are eating over a week basis.
If you eliminate anything from your diet then eliminate this: SUGAR!
It sounds a lot easier than it is but refined sugar is one food group that has absolutely no nutritional value whatsoever. Zilt. Make your home a sugar free zone. Sugar is easy to eat, quickly metabolised and instinctively addictive. Even worse, it is turned into fat in the liver when consumed in excess, which is always, if you are eating your calories from good wholesome meals.
Thank you for writing this Ginnie. I definitely ‘enjoyed’ my pregnancy (over-ate) and found it hard to suddenly eat healthy when all I wanted was sugar and junk.
Sugar is a big one for me… Is there a good alternative? And what’s your opinion on sweeteners? Ooh another blog?! Xx