The Dot Com Miner

1.Be especially kind to yourself in the first weeks after your
baby is born. Your body has gone through huge changes and it’s
unrealistic to expect that you can snap back into your old shape
straight away. Unrealistic expectations sets you up for failure
and disappointment, but you CAN get your figure back if you are
patient and take it one step at a time.

2.Forget drastic dieting and treat your body to healthy
nourishing food and gentle exercise to get back in shape. You
will naturally lose some weight during the first few weeks as
your uterus shrinks. Breast feeding alone will allow you to lose
weight at 1lb a week if you eat normally and healthily as it
uses up 500 calories a day, but you do need to eat enough so
that your milk does not dry up. Plan on losing the remainder at
a gentle pace.

3.Your tummy will look very sad after the birth, flabby and
saggy. Don’t worry you can soon get things looking good again.
Do all the post-natal exercises and gentle exercise recommended
by your health-care professionals during the first 6 weeks to
get your tummy back in shape. After that check with them that it
is Ok if you want to embark on a more strenuous exercise
routine. Once your doctor says its OK to exercise, one of the
best ways to retighten your muscles is a simple yoga move. Stand
with your feet apart, hands on thighs. Breathe out fully and
then pull your tummy muscles in and up as hard as you can,
holding for a count of 10. If you do this a few times a day
before breakfast you’ll soon see results. Don’t do this during
pregnancy.

4.The first few weeks with your baby are precious and not the
time to start injuring yourself by doing too much too soon.
Whatever you decide to do, don’t go mad in the first week you’re
allowed to exercise normally. Build up gradually as if you’d not
exercised before.

5.If you are not able to get back to the gym or to do whatever
activity you used to do now that you have a baby to care for,
investigate home-exercise programs and videos you can do while
your baby sleeps or organise your partner or friend to watch
your baby for a short time while you exercise. You will need to
be a bit more resourceful and determined to fit in your exercise
but you can find a way if you really want to.

6.Walking with your baby is always great - you both get fresh
air and out of the house and you get fitter while your baby is
soothed by the movement of the pram. You could also use a baby
carrier to keep your baby close to you while you walk. This is
especially soothing for a restless baby. Aim to walk for 30
minutes to an hour each day.

7.You may find yourself tempted to snack more if you are alone
at home with your baby especially if you are used to being out
and about at work every day. Make sure you have lots of healthy
snacks around such as fruit and avoid buying unhealthy snacks so
you are not tempted. You may be better to plan 5 or 6 mini-meals
rather than snacking all day AND having your usual lunch and
dinner.

8.Take the time to plan simple meals for the next few days
before you go shopping. This will help you avoid the “What’s for
dinner”/”Oh no, I haven’t defrosted it?” / “Better send out for
pizza again” Syndrome. This is not the time to plan elaborate
recipes but try and avoid too much processed junk food because
you do have time for a simple omelette, pasta sauce, baked
potato or salad

9.If you start a plan to get in shape and it all feels like too
much, simply restart it when you feel up to it - there’s no need
to beat yourself up over anything. Most women feel a bit tired
and stressed with a new baby so don’t put more pressure on
yourself. All in good time. If you feel really down remember and
seek help - post-natal depression is very real and quite common.

10.Reward yourself. You’ve been through a lot - your body has
changed, your hormones are in disarray. Whatever you do that
helps towards getting back in shape (a walk, a healthy snack,
your tummy exercises or whatever) give yourself a pat on the
back. A few moments to yourself can be a great reward if you
have someone who will care for your little one for a while.

Bonus tip: Above all relax into your new life with your baby.
You’ll achieve nothing by worrying about your shape. Take time
to rest and pamper yourself as much as possible. Sometimes you
can feel quite neglected because your baby makes so many demands
and this in itself can lead you to eat for comfort. Take care of
your own needs. Ask for support from your partner. If you look
after yourself by eating healthily and keeping up some gentle
exercise you’ll be fine and your weight will naturally rebalance
itself over time.

Copyright 2005, Janice Elizabeth Small