Food for Thought

What’s the best way to eat while trying to shed those post-pregnancy pounds? Here’s expert advice from Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook and a sports dietitian at Healthworks in Chestnut, Hill, Mass.:

How should I eat to lose the baby weight?
Eat at least 400 to 500 calories four times a day—7 a.m., 11 a.m., 3 p.m. and 7 p.m. If you are breastfeeding, you need at least 600 calories at each meal. Choose high quality, nutrient-dense foods, such as cereal with milk and banana, a peanut butter sandwich with yogurt and fruit, and a dinner of chicken, rice and vegetables.

Can I try to lose weight if I’m nursing?
You can chip away at losing the body fat by eating 100 to 200 fewer calories at night, but don’t create a severe deficit that leaves you ravenous.

How long will it take to lose the baby weight?
Just as you were pregnant for nine months, please give yourself nine months to get un-pregnant! You need to fuel your body healthfully, so you can recover from childbirth and have the energy you need to function well in your new job as a mom.

Belly Basics

Four great moves to regain your abs

As a new mom, getting your pre-baby body back is a step-by-step process. “Even if you’re in great shape throughout your pregnancy, your abs take a beating,” says Michelle Dozois, co-owner of Breakthru Fitness Studio in Pasadena, Calif. A progressive exercise program like this one—meaning you start slowly and work your way up to more strenuous exercises—is the way to go. “When you do [these moves] in order, you progress gradually and continue to challenge yourself to get back in shape,” says Dozois. As you master each move, add the next exercise until you complete the series. It might take you three months or longer to work up to doing all four moves, but be patient; the payoff is great-looking abs. For best results, do these moves every other day; and always check with your doctor before starting this or any exercise program. 

Click here to see Belly Basics

April/May 2009