Step 1. Consider Your Eating Habits
Reclaiming your pre-pregnancy body starts with considering what you eat. It’s easy to indulge those cravings during pregnancy, but it is time for a healthier diet full of whole grains, fruits/vegetables, and protein instead. Drink lots of water while cutting out sugary sodas or juices as well. The key to successful postpartum eating is planning out your meals in advance. Make-ahead fruit and vegetable smoothies can be a great breakfast substitute, while freezer-friendly recipes for lunch or dinner could save you time cooking after you work or while you care for your new little one. I got three tasty recipes I love and I know will inspire.
- Chicken Soup – The Soccer Mom
- Vegetable Pasta Bake – Eating Richly
- Apple Pork Chops– Freezer meals 101
Step 2. Include exercise in your daily routine
The American College of Obstetrics and Gynecology(ACOG) recommends that the type of pregnancy and delivery will determine when you should begin an exercise routine. Once your doctor clears you to exercise usually 6 weeks postpartum for uncomplicated vaginal deliveries, and 8 weeks following cesarean delivery. To begin, start off by engaging in low-impact aerobics exercises for 20-30 minutes per day and gradually add on 10 minutes of simple postpartum exercises that strengthen your abdominal muscles. Some of the most effective postpartum exercises include pelvic floor exercises, planks, walking, swimming, or stationary bike. Grab yourself some basic exercise equipment and get started.
Step 3. Set Realistic Goals
Set realistic goals! Don’t try to do too much at once. Everyone’s body is different and the other isn’t a one-size-fits-all approach or result, so just start off with just 20-30 minutes of exercise every day (or even less). I recommend making small changes such as adding some fruits and vegetables into your diet each week rather than going straight headfirst into an extensive dietary overhaul. The journey of becoming a healthier happier you is a choice you make every day. Whether it’s 20 minutes or 2 hours start with what works for you and your lifestyle, and then gradually add more. Follow some goal-setting strategies to get started and stay on track. Make sure your goals are “SMART” specific, measurable, achievable, and timely.
Congratulations on your new arrival! as you embark on this journey of raising a human, take some time to focus on reclaiming your pre-pregnancy body. It won’t happen overnight, but with commitment and effort, you can get there. Make sure you exercise regularly, cut out processed foods, drink plenty of water, and give yourself some grace as you embrace this new stage in life. If you need help getting started or want a more personalized fitness plan and advice head to AskNurseDrea.com and book an appointment with one of our experts and they would be happy to help.
The fourth trimester is a time of great change for both you and your newborn. Your body has gone through an emotional and physical journey from the baby being inside the womb, to outside its protection; but now that these walls are gone there will be many questions about what comes next- how do they feed? is my physical recovery normal, and knowing the warning signs, skin to skin, swaddling and swaying, nutrition, and many more. The postpartum course will help prepare expectant parents with information about warning signs that indicate when they should seek medical assistance as well as how to best nourish themselves and their babies during this magical period in which everything adjusts back to “normal.”