You’ve spent your entire pregnancy looking after your body and the baby growing inside it. But now that the baby has arrived your focus has shifted.
You spend every waking hour (and let’s face it, there’s no shortage of them!) caring for your newborn.
But just because you’ve got a new person to look after, doesn’t mean you should neglect your own wellbeing.
You’ve got to be in peak condition to handle the demands of caring for a young baby. The sleepless nights, the early mornings, the round-the-clock feeds… they are all draining on your body’s resources. You need to ensure you are at your best so that you can handle the worst! Plus maybe you’re also thinking about losing any excess weight you’ve gained during pregnancy.
So what can you do to get that spring back in your step? When and how can you safely lose that baby weight? And where on earth will you find the time?
So how do you do it?
Going slowly and safely means saying “no” to crash diets, but eating healthy, nutritious food and exercising once approved by your doctor.
If you are breastfeeding, it is even more important to make sure you don’t lose weight too quickly or in an unhealthy way. You don’t want to affect your milk supply! In general, losing around 0.5kgs per week is safe while you’re breastfeeding bub. Low-impact exercise can help – as long as your doctor approves it! Also, a healthy diet filled with nutritious foods is perfect for you and your baby.
Good nutrition is key – it’s always key! Though it’s especially important for mums with new bubs to be happy and healthy. Baby is probably not sleeping the greatest, and their feeding schedule could be all over the place, so how do you cope? Keeping your energy levels as high as possible will help tremendously. Eating a healthy diet filled with vitamins and nutrients is the easiest way to keep that energy up. A healthy diet is so important for breastfeeding too – you want your little one to get all the right nutrients from your milk so they can grow and develop.
But what makes up a healthy diet?
Eating whole grains, fruits, and vegetables will provide you with a rich source of vitamins and minerals and help you maintain healthy bowel movements with lots of fibre. Heart-healthy protein is always important for your health. Choose skinless, lean chicken, fish, and lean red meats. Low-fat dairy foods like milk, cheese, and yoghurt are great for keeping up your calcium intake for healthy bones – both yours and bub’s. You’ll need slightly more calories during breastfeeding as making breast milk requires energy.
How many calories should you be having?
If breastfeeding, it is important to increase your calorie intake – of healthy food that is. There is no set number of calories for post pregnancy as everyone will have different needs. It is recommended that you start with 1800 calories per day if breastfeeding, and roughly 1500 calories per day if not breastfeeding. This does vary between people though, and your body will know best! Alter what you are eating to suit what your body says you need. It is also so important to keep up the right vitamins and nutrients post-baby. Losing weight too fast can be an indication you’re not getting the nutrients you need. Adjust your intake if you’re losing weight too fast and see your GP to monitor things.
What nutrients should you focus on?
The most common nutrients that mothers may be lacking in are iodine, iron, and calcium. You can find out from your doctor if any of these levels are low and either increase the foods rich in these nutrients, or a supplement may be necessary – especially for iodine as an average Australian diet doesn’t quite offer the right amount of iodine that a breastfeeding mum needs.
Other vitamins and nutrients that you should have in your diet include all the B Vitamins (including folate), Vitamin D, Omega-3 fatty acids, Vitamin C, and Vitamin A.
Michelle Bridges 12 Week Body Transformation Post-Baby Plan provides all the right steps to stay healthy after having your baby. It will make sure you’re getting the right energy and nutrient intake for breastfeeding, and looking after yourself even though you might be exhausted.
The 12 Week Body Transformation recipes only contain a handful of ingredients and are easy to prepare – meaning it’ll be super easy to follow and leaves you more time to spend with your brand new little one. The ingredients won’t break your budget and are easily found in your local supermarket. You can try the TimeSaver meal plan if your time is really stretched – it cuts down time spent in the kitchen even more, and you can get the whole shopping list ordered through Woolworths Online.
This blog post is sponsored by Michelle Bridges 12 Week Body Transformation.