by Cherly Myers
Losing the weight and keeping it off are obviously two different things. If you are getting your daily caloric intake through fast food and cookies, it’s time to make a healthy lifestyle change that will lead to more energy and less poundage.
Jenny Negus works out while 11-week-old
Palmer looks on. Jenny gained weight during
her last month of pregnancy when she
stopped attending Curves. She returned to
her workout four weeks after giving birth to
Palmer.
It is the beginning of swimsuit season and even cramming yourself into a wetsuit won’t get you anywhere close to a beach or swimming pool. Don’t worry. All is not lost. There are many safe and healthy ways to lose that baby weight, get in shape, and feel great about your postbaby body.
The Director of Family and Leisure Ministries for St. Luke United Methodist Church in Columbus, Taryn Keever, coordinates several fitness activities for the church, including nutrition and health seminars. Losing the baby weight is a common concern among women but Keever says your most powerful weapon in this fight is patience.
“Just think about it. It took you nine months to gain the weight,” Keever said. “You have to figure out that it’ll take you that long to lose it again because the first six months your body is just getting itself back in sync from the biological changes that come with making a baby.”
All that to say, rule number one is: be patient. According to the experts at babycenter.com, it will likely take you nine months to one year to lose the weight you packed on while you were pregnant. Many physicians believe nursing moms will lose weight quicker, but even if you opt against that route, or your child never “gets it,” you can still turn heads in your swimsuit — and not in a bad way! The first step in starting, or restarting, an exercise program would be consulting with your physician to find out if there is any condition that would limit what exercises you can or cannot do.
Moms who exercised regularly both before and during their pregnancy have a head start on getting their bodies back. There are different theories as to why this is true, but most people believe it is because their metabolism has been set higher through the regular routine and burning the calories and fat may be easier — not to mention the fact that most of these women don’t tend to gain as much weight when they are “with child.” Patty Jones is an assistant manager with Curves for Women fitness center and she sees a lot of ladies who are ailing over losing that postbaby poundage.
“There’s definitely a lot of truth in the saying that if you exercise before and during your pregnancy — with your doctor’s approval — you will have an easier time getting your body back,” Jones said. “Besides keeping your metabolism stabilized at a higher level, strengthening and toning your muscles makes you stronger during delivery.”
Curves for Women focuses on the fitness needs of, you guessed it, women. The 30minute circuit at the Macon Road facility inColumbus consists of 32 stations. There are 16 strength building stations, intertwined with 16 cardio platforms, referred to as “recovery stations.” The strength/toning equipment are specialized hydraulic resistance machines. Members work on each station for 30 seconds and when the halfhour circuit is over, they will have burned 300–500 calories.
“It’s comparable to water aerobics. There’s less stress on the joints which means less risk of injury.” Jones continued, “The machines offer double positive resistance which doubles your efforts — giving you twice the workout in half the time and there’s no way to overextend or do the exercises incorrectly.”
For women looking to get back into prebaby shape, this routine is very doable and allows you to put as much or as little effort into the circuit as your body allows.
If you are leaning toward the gym route, keep some basics in mind when finding a workout home. How close is it to your home and/or work? Do they offer a diverse schedule and workout alternatives? Many people find it easier to get their calories burned when working out in an organized class with an experienced and enthusiastic instructor, fun music, other women and a set time every couple of days. Also check on whether the gym you’re interested in offers a nursery for your little one. Just because the gym is open seven days a week from 7 a.m. – 10 p.m., doesn’t mean the nursery has the same hours. A gym membership is not free. Around the greater Columbus area, a oneyear membership will usually run between $200-$400. Find out about discounts offered. So do your homework and find a place that you will enjoy working out.
But not every mom wants, nor has the means, to spend several hundred dollars to get back in shape. There are several “free” ways to exercise and burn calories. Lakebottom Park has a great walking trail where on any given day, you’ll see several moms with strollers. Letting your baby be involved is great for his/her stimulation. Put your baby in a front pack or stroller (jogging style strollers are great for this) and go for a 20minute walk; make it fun by showing him the trees and flowers. As you feel more comfortable, increase the pace and/or time you are walking. If it’s a drizzly day or you just don’t feel like packing up and heading out of the house, get on the floor with your baby! Put your baby on your legs while you lie on your back and hang onto him and bring him up to your chest and back to the floor.
The internet is full of fun, easy to do exercises for mommy and baby together. If you are in a position to pay a small onetime amount, try some “Mommy & Me” style exercise videos.
Losing the weight and keeping it off are obviously two different things. If you are getting your daily caloric intake through fast food and cookies, it’s time to make a healthy lifestyle change that will lead to more energy and less poundage.
“Eat healthy calories — not necessarily fewer. Use your calories wisely and make healthy decisions,” Keever said. “Especially nursing moms — they have to consume some 500-600 additional calories each day to produce their milk. Make sure those calories come from healthy choices.”
An apple may have as many calories as a handful of potato chips but which one is healthier? (This is not a trick question, by the way.)
If joining a gym is part of your exercise and healthy eating combination, then consider a gym that offers nutrition plans and/or advice. Curves for Women has its own eating plan which is similar to Weight Watchers in that it focuses on healthy food, reading labels, and portion control. Members are evaluated to determine whether they are considered “Carbohydrate Intolerant” or “Calorie Sensitive.” Eating plans for whichever category are then incorporated into the member’s daily life.
These days, the word “diet” has been replaced with the more politically correct term of “healthy eating.” No matter what you call it, if you’re serious about shedding those baby pounds and getting into swimsuit shape, its part of the deal. There are so many free resources on the web to help you get a healthy eating plan underway. Some easytounderstand and navigate sites include: www.soyouwanna.com, www.ediets.com, www.weightwatchers.com. Of course, navigating the sites won’t cost you anything but if you subscribe to a plan, then you may have some expenses connected with it.
No matter which healthy eating route you may choose, remember the three “w’s” – water, water, and more water! Drinking at least eight 8ounce glasses of water each day will help encourage your weight loss, rehydrate your body and flush out toxins. Room temperature or slightly cool water breaks down the best.
“Always have water nearby because often we think we’re hungry when we’re really thirsty and a drink of water is what your body needs,” Keever said. “Quite often, a glass of water will curb any craving you may be having.”
“Even if you don’t change your eating habits but still exercise three times a week and drink water instead of other beverages; you will lose inches, have improved energy, decrease health risks and lose body fat,” said Jones.
While fad diets and lose-weight-while-you-sleep pills are tempting, studies show that time and time again, these things don’t work — at least not long term. Sure, you may look like Kate Moss after starving yourself for two weeks but once you pick up a dinner roll or have a slice of pizza, it’s back to square one.
Remember, everyone is different. Every body is different. Movie stars have personal trainers who can enforce and teach strict exercise regiments. They have professional chefs to prepare lowfat, lowcarb, and have some patience and commitment, we healthy meals. They also have people to help can sure look, and feel, the part. So get up, care for their children. Most of us aren’t get out, and get busy. Your bathing suit movie stars but if we play our cards right, awaits!
