[Queen of Cups]

Anyone want to give me any advice?

I gave birth 4 weeks ago today. I'm not sure how much weight I've lost (as I haven't weighed myself in about 1.5 weeks - then I had lost 20 of the 36 pounds I gained). I'm just barely starting to get back into some of my pre-pregnancy clothes.

Here's my question: when did you start working out after giving birth? Most of my books say to wait six weeks, but suggest walking as soon as you feel like it. What type of ab workouts do you do? When did you start specifically working your abs? How often to you work out post-pregnancy? How do you change your diet? I'm breastfeeding and I don't really know how much I should restrict my caloric intake - if at all.

All I've done for the past four weeks is walk a couple times a week with DH - I'd like to start carrying weights while walking. Is that okay? What about gentle weight training? How long before I resume high-impact aerobics?

 

[Softmama]

I think walking is fine but I would not add weights or take up aerobics until you have had your 6 week postpartum checkup. Your doctor will be able to tell you then if you have healed and can move on. Remeber, you are in recovery.
There are a couple of abdominal exercises which are fine to do now. One is an isometric contraction (think keegle, but with your stomach muscles). The other is the pelvic rock (also called cat stretch). Basically you get on your hands and knees and contract your stomach muscles to pull your pelvis in and then release. There is a good description of this in the Bradley book Husband Coached Childbirth. Start out slowly and build to 40 reps.
I would not suggest any sort of caloric restrictions right now. It is fine to avoid sugar and white flour and keep what you are eating healthy, but your body and your baby need those calories!
Congrats on your new baby and best of luck!

 

[Sisyphus]

If you want to carry weights while walking, try slinging your baby or put some books into a backpack and wear that. Carrying weights in your hands or on your ankles is dangerous and often leads to injuries with your rotator cuff, wrists and elbows (for hand carrying) and knees, ankles and hips (for ankle wearing). By putting the weight on your back (or front in the case of slinging), you are distributing the weight more evenly and not stressing the joints unnecessarily.

HTH

Lo

 

[1ColoradoMomma]

My little girl is now 7 months old, and I remember having the exact same questions as you post partum. I just stayed away from sugar completely and flour for the most part and was sure to not limit my healthy fats (I don't eat animal fats except for fish). I have been eating TONS of food though and still weigh less than I have in years and years. I carry my baby around for a good part of the day and just spend a lot of time with her, lifting her up, doing squats to pick things up off the floor while holding her, etc. I did a few rounds of situps after my 6 week doc appt but have stopped doing those just because I forget to. We walk or ride I ride the bike trainer every other day usually which is much, much less exercise than I used to get both in intensity and frequency.

My long-winded point is that you shouldn't worry about it. From my experience, breast feeding and just being a Mom seems to melt the pounds off before you know it. Just enjoy this time, and congratulations!!!

 

[teachma]

I walked a mile a day from 7 days pp to 14 days, then 2 miles a day for the next week, then three miles a day for 4 weeks. After 6 weeks pp, I began to run 3-4 miles a day for a few weeks in a row. It took off lots of weight, and I still breastfed w/o a single proiblem. I am now 14 weeks pp and I go to the gym for 1 hour each day but vary my workout. In other words, I am doing exactly what I did before and during my pregnancy. I have only 2.5 pounds left to lose, but that may be all the breastmilk, so we'll see! I feel grw=eat, which is most important, really. Best of luckl!