Postpartum Series - Nutrition

This is the third part of a four-part series about getting fit after having a baby (or two or three). In case you missed them, the first part was about setting a goal and the second about getting your fitness started.

Now, we focus on the most important piece to any fitness plan -- your nutrition. You can work out all day long, but if you consistently follow it up with milkshakes, McDonald's or Bojangles, you will not see the results you want.

However, postpartum mommas have a couple of concerns that aren't covered in most diet books, primarily if you're breastfeeding.

Nutrition for breastfeeding moms
We'll talk about breastfeeding first. Nursing is the best way to lose the baby weight fast. As you go along, those pounds will drop away, but that doesn't mean the muscles underneath are strong. That's where the exercise comes in. But when you exercise, you get hungry, and when you're nursing, you're always starving.

I remember being near tears many times while nursing because it had been 3 or 4 hours since I last ate, and I felt like I was going to pass out (or kill someone) if I didn't get food soon. My best advice here is although we all want to get our pre-pregnancy bodies back, properly nourishing your body is far more important than losing weight.

If you're hungry, then EAT! And eat until you feel full. The normal recommendation is an additional 500 calories while nursing. If you're doing a moderate intensity workout, you should be adding about 300 calories. This is probably not a good time to incorporate a calorie deficit.

Shakes are a mom's best friend
Shakes make life so much easier for moms. You can use protein powder, supplements, a meal replacement shake like Shakeology or just blend up whatever fruits and veggies you have at home.

A good formula for making a smoothie is fruit, veggies, creamy fruit (avocado or banana), liquid (water or unsweetened milk), protein (powder, Greek yogurt, nut butter), and any extra supplements or flavors you'd like to add (honey, chia seeds, pumpkin seeds, flax seeds, spices, etc). Make a huge batch and drink on it for a few days. If you have older kids, you can share with them. That way everybody is getting the nutrition they need, and you don't have to cook. 

Drink water
As with any diet, cutting out sodas, lattes, flavored milk, juices and other empty-calorie drinks is just good nutrition. Nursing moms need a ton of water. Plus, water gives your body energy to get you through that new fitness plan you just committed to.


Keep a water bottle with you all the time, and drink it throughout the day. Squeeze in a little lemon juice or lime juice, or toss in a slice of cucumber for flavor.

Cheating
Cheating is OK in moderation. The goal is to eat healthy, not diet, not starve yourself. If you want a piece of chocolate or a cookie, go for it. But stick to one piece of chocolate or one small cookie, and then get right back to your healthy eating. One little splurge isn't going to undo everything when your overall diet is good.

If you want help getting started with a nutrition plan or want to give a shake or supplement a try, let me know. I have many options and many, many meal plans to share. Just use the contact form to the right on this page.

Postpartum Fitness Series - Getting Started

Now you've set your goal, and you have it written down somewhere that you'll see every day. So how do you get started?

Choose an Exercise

My starting point.

No matter what you were doing before pregnancy, you probably need to start off a little slower than where you were and work up. If you weren't exercising at all before having a baby, choose a low-intensity exercise or exercise program.

It's always easiest to stick to something you like doing. If you hate running, don't make the treadmill part of your exercise plan. Do something that works with your current limitations, allowing you to modify as you get stronger. This is probably not the time to start a heavy weight-lifting regimen.

Usually having some balance between working out at home and outside or at a gym works best for moms. The baby may get sick, or it's flu season and you don't want to leave him in child care. Maybe your favorite class is only offered during naptime. Gyms are great to get a break, but having an at-home option is an excellent back-up, and increases your chances of meeting your goal because it leaves you with no excuses. 

Invest in Yourself
You deserve to invest in yourself and your health, so don't be afraid to put some money toward meeting your goal. Buy a quality fitness program (of course I have suggestions), buy equipment such as light weights or a Pilates ball, get a gym membership, even hire a trainer for a short time, or some combination. Spending even a little money shores up your commitment to achieving your goal and gives you some incentive for using your DVDs or your membership.

Plus, you're worth every penny.

Make a Schedule
Now that you know what exercises you want to and have your equipment or membership, make a schedule. Are you going to work out 3 days a week for 45 minutes? Or maybe go for 5 days a week for 30 minutes? Whatever it is, write it down.

Find Support
Being a new mom, especially if you choose not to return to work, can make you feel isolated at times. Having support, whether from family, friends, an online group, a group at the gym, makes a huge difference. Make sure you share your goal with your family and your plan, so they can help you find the time or encourage you to do your workout when you really want to take a nap.

We all need support, especially now, so seek out others who will encourage you and inspire you to keep going. If you need some advice or want to get connected to a group, email me or find me on Facebook. I'll help get you connected with others on a similar journey.

Next time we'll talk about getting your nutrition in line with your plan.