Tips to help you improve your shape in the post-partum period:

After 9 months of waiting patiently and doing all the right things to maintain a healthy pregnancy, you are finally holding your precious baby. Whether your labour was long or short, challenging or easier than you expected, you are probably tired and relieved that your pregnancy is over and labour behind you.

After a few hours of cuddling, feeding and falling in love with your baby, your thoughts turn to a nice long shower to rejuvenate you and ease the muscle soreness you are experiencing after giving birth. You pad your way to the bathroom, either with the support of a partner, or the wall (because your legs are still shaky and tired) and you undress to get in the shower. When you look up and see yourself in the mirror for the first time, you are shocked. For 9 months you had a growing, but firm tummy, and although all the books tell you that you can expect to look 4-5 months pregnant after the birth of your baby, you really aren’t prepared for what that actually looks like: the saggy, baggy elephant. The taunt skin that once enveloped your baby now resembles a bowl of Jell-O, and perhaps you notice that you have a few stretch marks or badges of honor, as I like to call them. Later, as you emerge from the shower feeling refreshed and relaxed, you make a secret pact with yourself to lose the weight, tone your tummy and fit back into your jeans in record time.

Before you get started on your new post-partum workout routine, there are a few things you should keep in mind:

Set realistic expectations:

As determined as you are to lose your baby weight, remember that it is better and safer to lose weight gradually. You can expect to lose about 10-15 lbs. in the early days after giving birth (this weight loss is represented by baby’s birth weight, placenta, amniotic fluid, uterus and water retention), but it takes most women 9 months to 1 year to regain their shape and return to their pre-pregnancy weight. Remember that this is just an average; some women may take less time, and others, longer. It took you nine months to grow that big, beautiful belly, it won’t disappear overnight.

Eat Small Frequent Meals:

It is important to continue to eat a healthy, balanced diet. Eating a variety of fresh fruits, vegetables, grains and meats will ensure that you get the appropriate vitamins and minerals needed in your daily routine. Try to avoid overly processed foods, as they are higher in fat content and may make you feel more tired. If you are a breastfeeding mom, you will need to increase your caloric intake by up to 500 cal/day (more if you are also exercising regularly). Your body is working hard all day long producing milk for your baby. Also by having a lot of variety in your diet, you introduce new flavours and tastes to your baby through your breastmilk. This may make the introduction of solid foods (after 6 months of age) easier as your baby will have already experienced a wide variety of flavours.

Get Sleep:

Sometimes that is easier said than done! However, it is important to realize that 1) your body will store fat for longer periods of time if you are not well rested and 2) without adequate sleep you may not have the energy to exercise on a regular basis. Also, when we’re tired we are more likely to reach for junk food and caffeine to boost our energy, which in the short term is great, but counter-productive in the long run. So, although you may have heard it 100 times before, “sleep when your baby is sleeping”. Cat naps during the day will benefit you.

Stay Hydrated:

Drink water. This is especially important for breastfeeding moms who need to ensure that they are drinking enough fluids so that they can make breastmilk. Also, it’s possible to mistake thirst for hunger, so reach for the glass of water before reaching for a cookie.

Start Slowly:

It may take you several weeks before you are ready to workout again, and even when you are ready, it’s important to take it easy. We recommend that you complete your 6 week post-partum check-up prior to starting a new exercise routine. Light walking, pelvic tilts, kegal exercises and gentle stretching are things you can do in the early post-partum period. When you are ready to increase your intensity, remember that the hormone relaxin can be found up to 9 months post-partum. This means that joints are still loose and injuries are still possible. Injury prevention is top of mind for our Fitmama Strong coaches so you can rest assured that modifications, postural reminders and safety checks are part of your experience. Go slow, listen to your body and modify your activities to meet your current physical conditioning. In time, as you build strength and stamina you will find that you can do more and last longer.

Treat yourself:

It can be very frustrating and un-motivating to stand in front of your closet and feel as if you have nothing to wear. Most of us are eager to toss the maternity pants aside and yearn to put on pants with real buttons but your old wardrobe may still be out of reach for a few months. Take the time to invest in 1-2 pants and tops that fit your current body and shape. It will make you feel better, boost your self-confidence and have you feeling like a yummy mummy in no time. You do a lot for your family, so it’s important (and recommended) that you do something nice for yourself.

The last tip is to relax, have fun, and enjoy the ride. You are taking all the right steps towards leading a healthier and more active lifestyle. The pants will come in time!