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POSTNATAL WEIGHT LOSS
141
January14
By Amy Brook-Partridge
For mere mortals not genetically
built to snap back into our size
10, 12 or whatever, the months
after having a baby can be a
heady mix of bonding, feeding,
sleeping (or not), and often
vain attempts to lose the excess
weight. Here’s our overview
of suitable postnatal exercise
options to lose it the healthy way.
F
or the best chances of losing
weight healthily and safely after
birth, good habits should begin
during pregnancy. Dr Jasmine
Mohd, an obstetrician and gynaecologist
at WC Cheng & Associates at Thomson
Medical Centre, suggests, as a rough
gauge, a weight gain of between 11kg
and 15kg during the pregnancy.
“Weight gain should be gradual over
the course of the pregnancy; an average
of 1kg to 2 kg per month. If you gain a
WEIGHT
BYE BYE
BABY
large amount, say 4kg to 5kg over a
few weeks in the third trimester, I would
suggest checking for pre-eclampsia –
pregnancy-related high blood pressure
that causes significant water retention.”
Dr Jasmine recommends eating
healthily, taking no more than an extra
300 to 400 calories a day, avoiding
foods with empty calories such as
fast food, anything deep-fried, oily,
or containing excessive amounts of
cheese, sugar or cream, and opting for
more fruit, vegetables and lean protein.
“Regular exercise three times a week
or so should moderate the weight gain,
for example gym work with resistance
machines, swimming, brisk walking,
yoga or Pilates.”
Excessive weight gain during
pregnancy can cause the mother to
develop gestational diabetes, which
in turn can result in very large babies
and a higher likelihood of caesarean
sections.