The best weight-loss tips for new moms

Healthful eating is important for everyone, but it’s especially critical if you’ve just had a baby.

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4} Pay attention to what your body says

Debra Waterhouse, R.D., M.P.H., a dietitian in Orinda, Calif., and the author of Outsmarting the Female Fat Cell After Pregnancy (Hyperion, 2002), suggests that you ask yourself the following questions when you feel the urge to munch: n Am I really hungry? If so, give yourself permission to eat. If not, are you just tired or bored? Rest, call a friend, take a walk, pick up a bestseller—just don’t eat because you can’t think of anything else to do. n What am I hungry for? Sometimes it’s better to satisfy a craving instead of trying to distract yourself with other foods, Waterhouse says. "If you crave ice cream but pick something healthier, you’ll eventually break down and have the ice cream—after you’ve already eaten the yogurt, then the nuts, then the cheese." n Is my hunger satisfied? "Most people don’t check in with themselves—they eat what’s on their plate, and that’s that," Waterhouse says. "Pause every five to 10 bites and see if you’re satisfied and if your stomach is full but not overly so."

5} Be aware of portion sizes

Americans have become accustomed to supersized portions of everything from salad to soda. "Portion sizes have gotten out of control," nutritionist Lovelady says, "and people feel cheated if they go out and get a [formerly] normal-size meal." Behan agrees. "It’s not the occasional piece of chocolate that’s going to keep you from losing weight," she says. "It’s sitting down with the whole box and devouring it."

6} Load up on fluids and fiber

Constipation is a common problem for many women post-delivery. To prevent it, drink at least eight 8-ounce glasses of fluids a day, and even more if you find yourself feeling thirsty, especially if you’re nursing. Water is a good choice, but you also can opt for fat-free or low-fat (1%) milk, and up to 8 ounces a day of 100% fruit juices that contain important nutrients, Chin Pratt says. Sugar-free soft drinks (decaffeinated is preferred) can be included as part of your fluid intake but are nutrient-deficient. As for fiber sources: "The gold standard is fruit, veggies and whole grains, but sometimes that’s not enough," midwife Schorn says. "If you’re still having problems moving your bowels, try drinking lemonade or warm liquids such as herbal teas. And if that fails, try Grandma’s old standby: prunes and prune juice." (If you’re breastfeeding, any high-fiber food that gives you gas also might make your baby gassy, some experts say, so beware of the most common culprits: cabbage, Brussels sprouts, broccoli and beans.)

7} Avoid fad diets

The problem with most diets is simple but vexing: They cut calories so drastically that as soon as you’ve lost the weight and resume your normal eating patterns, the weight comes back—and then some. Many of the latest diets also restrict healthy carbohydrates (such as whole grains and fruit)—a no-no for many reasons. "Whatever you do, don’t cut carbs," Waterhouse says. "Your body needs them in every way—they’re typically fiber-rich, they help you feel full, and they’re your brain’s main energy source. Cut out healthy, complex carbs and your body will go into full-blown exhaustion." But do cut carbs such as white pasta, bread and rice. If you’re hell-bent on following a specific plan, our experts say Weight Watchers is a reliable one because it emphasizes behavior modification and a slow weight loss of 1 to 2 pounds per week. Try their plan designed for breastfeeding moms.

8} Go easy on yourself

It can take a year or more to lose the pregnancy weight. "You need to think of pregnancy as an 18-month experience: nine months of gestation, nine months postpartum," Behan says. "This is a time when there’s a lot happening—you’re adjusting to your new life, your body is trying to replenish itself after pregnancy, you’ve gone through labor and delivery, and you may be breastfeeding. It’s a lot to adjust to, so don’t beat yourself up if you’re not bouncing back as quickly as you’d like."

 

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