6 Easy Changes to Help Lose the Post Baby Bump!

1. Breastfeed if possible
A breast feeding mother’s energy requirement is approximately 2100kJ more than a mother who is not. Some studies have shown that those who choose to breast feed are more likely to reach their post baby weight.

2. Get active!
We can’t all be blessed with supermodel genes, however we can all exercise. 30 minutes of moderate level activity per day is recommended to maintain weight, more to lose weight. And this doesn’t all need to be done together. Walk to the shops and back pushing the pram, or incorporate activity into your mothers group. Make exercise a family activity; taking baby in the pram to the park with Dad and any siblings is a great day out, where you can be active as well. If you are participating in strenuous exercise (for example a spin class), it’s a good idea to breast feed prior to exercise, and wait at least 90 minutes afterwards to avoid any excess lactic acid levels in the breast milk, as it gives it a sour taste baby may not like.

3. Avoid skipping meals
Eating food regularly helps keep your metabolism going. By skipping meals, your body automatically goes into starvation mode, where fat storage is promoted and your body tries not to burn kilojoules. Furthermore, eating regular meals results in better mental function, learning and memory, improved work performance and better strength and endurance, as blood glucose levels are maintained, and thus the preferred energy source for your muscles and brain. If you’re finding you’re not hungry and it is meal time, take a look at what you’ve been eating for the rest of the day; have you been snacking? Had a big meal already? It is also important to listen to your appetite, and make sure your meals are portioned to keep you full, but not so full that you end up skipping a meal, as it can be a vicious cycle; eating a big dinner because you skipped breakfast and a small lunch, but then not being hungry in the morning because you had such a big dinner the night before.

4. (Try) to get plenty of sleep
It is well documented that when we’re tired, we tend to eat more to compensate for being tired, in an effort to get extra energy, even though our bodies don’t actually need the extra energy; they just need some rest!

5. H20
Drink plenty of water. Water is essential for maintaining hydrated, and the best choice as it does not contain any extra kilojoules. Keep a bottle or glass of water nearby to sip on throughout the day, rather than reaching for a soft drink or juice to help keep your body hydrated and functioning at its best; dehydration of as little as 2% can impair performance.

6. Eat a healthy diet
Ensure to eat a wide range of nutritious foods for main meals, and make healthy snacks available if you’re on the run. This isn’t just important for you, but also for your baby, especially if you’re breastfeeding! Making sure your intake of calcium, zinc and iron is adequate if you’re breastfeeding is imperative to ensure optimal health for you, and the best possible nutrition for your baby.

This article was written by Accredited Practicing Dietitian Chloe McLeod, who currently works in private practice and community health.