Exercise

[Lisa&Madison]

I've exercised religiously for 5 years & had a baby last year. I cannot shift stone I need to lose to get back to my pre-pregnancy weight although I am watching what I eat & have increased my exercise - could I be doing too much?

[Octavius]

Weight loss after any pregnancy needs to be achieved gradually by exercising regularly and making healthy food choices.

For breastfeeding women, losing about half-a-pound a week is a healthy goal (breastfeeding uses an extra 500 calories per day). Up to 2lb's per week is acceptable for non-breastfeeding women after six weeks have passed since giving birth. More rapid weight loss is not recommended since it can contribute to fatigue, nutrient depletion, and decreased breastmilk supply. It is not uncommon for women to lose 60 percent or more of the weight they gained during pregnancy in the first month after childbirth. Subsequent loss is often slower, and women invariably experience intermittent weight plateau's.

In devising a healthy eating plan, be sure that you are taking in plenty of fruits, veggies, and whole grains. A breastfeeding woman needs 4 servings of calcium-rich dairy foods (calcium supplements may be necessary for the lactose-intolerant), and smaller amounts of lean meat, fish, and/or poultry per day. It is important to eat a balanced, nutritious diet because certain nutrients may be low or missing in the mother's milk if her nutrient intake is low. Be aware of your portion sizes, and try to eat snacks to prevent becoming overhungry. These are just general guidelines. Remember to be patient, because rapid weight loss is generally attributed to a loss of fluids and muscle mass.

Abdominal muscles are stretched during pregnancy, and become loose in the postpartum period (post natal depression). Abdominal exercises can certainly help tone your muscles, but don't imagine that hundreds of sit-ups will get rid of excess fat. The only way to rid the body of excess fat is through expending more energy than one takes in. This is best achieved through dietary modifications AND moderate aerobic exercise. Good luck.