Stop the Weight Gain

By Barbara Ruhs, MS, RD

Despite the photos you might see in a glossy magazine, nobody looks like a super model right after giving birth. In fact, it's not recommended to rapidly lose the extra pounds retained after childbirth. But, coming off the mindset of eating for two (for nine months), along with the stress of caring for a newborn, getting your diet and weight back on track may suddenly look like a steep uphill battle.

Here are some tips for turning things around -- to get you on the path to losing (rather than gaining) weight! Before you know it, you'll be squeezing back into your favorite pair of jeans!

Realistic expectations for weight loss can help new moms relax and accept the temporary changes that normally accompany every pregnancy. Allow yourself at least eight months at a rate of a half a pound to one pound per week to safely return to your pre-pregnancy weight. And don't despair if it takes you even a little longer -- for some women it takes well over a year to return to a healthy weight. Remember, a healthy weight is not necessarily the thinnest you can be, but a weight that is achieved by eating a balanced diet, regulated by hunger, and which includes a variety of foods without guilt, regular exercise, and a trust of your body. While breastfeeding can aid in weight loss, some women don't lose until breastfeeding stops. And remember some stretch-marks may be with you to stay -- and that's okay.
     
Safely losing weight at a slow pace protects bone density, basal metabolic rate and ensures that your breastfed baby is receiving optimal nutrition for growth and development. After returning from the hospital, stock the fridge with nutritious and delicious foods. Eating healthy, organic foods can improve how you feel (physically and emotionally) and keep you committed to losing weight naturally. The nutritional advantage that you will reap from eating plenty of pesticide-free fruits and vegetables packed with vitamin C will help to energize you and speed up the wound-healing process (especially for C-sections), so that you can get those sneakers on sooner than you think.

Choosing hormone-free organic meat may also help you eat less. Hormones fed to cattle stimulate weight gain in the animal, and perhaps in you. This is one more reason to stay away from very high-protein diets once and for all. 
     
Choosing more vegetarian protein sources, such as beans and whole grains, which are packed with fiber, help you feel fuller. Iron in these foods can also help to replenish red blood cells and improve energy. Soy products are another good source of protein. Don't worry about the plant hormones or "phytoestrogens," as their potency is a fraction of those found in animal foods and can help some woman ease the hormonal transition after pregnancy. Grab a handful of flaxseed and soy cereal, or put a slender slice of avocado on your sandwich at lunch. A little goes a long way.  

If you want to add more variety to your protein repertoire, aim to include more wild fish to provide mood-boosting omega-3 fats to fight postpartum depression. These magical fats not only boost your mood, but they can also increase the feeling of fullness and help you to avoid cravings. These fats are vital to support neural development in your "Baby Einstein" while breastfeeding and can help you improve memory and cognition.

Forget the diet mentality which is all about depriving yourself, worrying about weight gain, skipping meals.  Lack of a regular, planned physical activity can contribute to the perfect metabolic storm of stress hormones, making it more difficult to lose and sometimes contributing to additional weight gain. It's hard enough adjusting to a new and unpredictable sleep schedule, while trying to balance breastfeeding, work around the house, heading back to the office, and exercise -- don't try and mess with a strict diet too. Instead, plan for guilt-free, pre-portioned indulgences, which will help you avoid cravings that lead to uncontrolled, frenzied eating. A serving of Ben & Jerry's Chubby Hubby can be just what the doctor ordered if that is what suits your craving at the end of a long, busy day. Also, remember that eating breakfast every day will get the body started right and will help you avoid unhealthy mid-morning cravings. Aim to include at least three food groups in your morning meal to obtain adequate carbohydrates to fuel the brain, protein to increase alertness, and fat to give you enough fuel intake to make it to lunch.
     
Planned physical activity is not impossible even with a little one, as long as you have the right attitude. Training for a marathon is not necessary. Simply planning to obtain at least 30-60 minutes of purposeful activity daily can go a long way towards rejuvenating you and keeping stress hormones in check. Furthermore, studies show that women who exercised more frequently during the first year after giving birth, ate less than their non-exercising new Mom's, and retained significantly less weight. Making a plan to exercise, and recruiting another new mom as your workout buddy will increase the odds of losing more weight. Take the kids along for a power stroll in your neighborhood or at a nearby park. Or if you're back to work, include a short jaunt with your child/children in your morning routine. It's a ritual you can continue for years to come. Establish small goals, such as 15 minutes per session to begin with. Remind yourself of the golden rule of fitness:  "Anything is better than nothing." Your baby can also benefit from the daily routine -- over time he or she may even make a fuss if he/she doesn't get the daily dose of soothing strolling and fresh air.
     
Tune into physical and emotional needs in order to separate "head" hunger from true, "physical" hunger. It may take a week of writing down and rating your hunger level on a scale from 1 (starved) to 5 (neutral) to 10 (stuffed), before putting anything in your mouth. Use a post-it note pad and write the number down before eating and 5 minutes after your last bite. You may notice that you're eating at times when hunger is not the primary purpose of munching. Perhaps boredom, anxiety, feeling overwhelmed, or specific situational cues predispose you to eating unconsciously. Awareness can be a powerful tool in helping you to achieve and strategize for long-term weight loss success.

Nutritionist Barbara Ruhs, MS, RD, is a licensed registered dietitian and owner of Neighborhood Nutrition (an education company and private-practice) in Cambridge, Massachusetts. She is also the campus nutritionist at Harvard Business School and University Health Services at Harvard University.