Supporting Your Fitness Routine with Optimal Nutrition
Studies show that between 50 and 75% of women are above their pre-pregnancy weight at 12 months postpartum, with about half of them retaining at least 10 pounds. If you wish to lose excess weight, aim to do so gently and gradually. Note that doctors advise that safe rates of weight loss are around 1 to 2 pounds per week or 4 to 8 pounds per month. It is important to set realistic goals and work gradually toward them over time through sustainable lifestyle changes rather than quick-fix diets. Health professionals often recommend the Mediterranean diet, which comprises lean protein sources, fruits and vegetables, legumes, nuts and healthy omega-3 essential fatty acids. You can source your omega-3s from foods like wild salmon and tuna, as well as walnuts and cold-pressed, extra-virgin olive oil.
Protecting Your Mental Health
During the postpartum period, it is also essential to engage in regular self-care and take care of your mental health. Be vigilant for symptoms of stress, anxiety, depression, or emotional fatigue, and seek support both from loved ones and from a trusted therapist. Exercise, in itself, is a known buffer for feel-good neurotransmitters like serotonin and dopamine. In addition to your regular workouts, aim to embrace mindfulness activities such as meditation, yoga and Tai Chi. All these disciplines have been found in numerous studies to help reduce the symptoms of stress, anxiety and depression.
Getting back into shape after pregnancy is a long-term goal that needs to be approached mindfully and patiently. After obtaining your doctor’s approval, you may wish to begin by strengthening your core muscles and engaging in light cardiovascular exercise and strength and mobility training. Make sure to support your efforts with a healthy diet and to obtain help if needed to keep your mental health on point.
Kylee Harris is an educator who has taught in elementary schools in Singapore and Hong Kong for 5 years. She lives in Florida and continues to teach life skills to young adults in her community.
