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Pregnancy and healthy weight

7 questions
Q: Hi, I’m a breast feeding mom who gained 22 kg during pregnancy. I lost 16 kg but I still have big tummy which doesn't look getting smaller at all My Waist is 88 cm, my Height is 164 cm and my Weight is 64 kg. Recently I joined a Jim (3 times a week for an hour each day). Is there any other way to make my tummy smaller and how long does it take? Best Regards Leila Talebi - leila
A: Hi there,
First of all, I really think you are on the right track to getting back to your original size and getting back in shape. To work out three times per week, with a small baby is already an accomplishment, and you should give yourself credit for that. To lose extra weight and get the tummy back takes on average at least a year. I know that some women do it faster but for most it is a process of 12 to 18 months, so be patient. The best way to achieve it is to make sure your diet is healthy and balanced, and when you exercise, that you cover cardio exercises and also muscle toning, especially for the abdomen. The cardio portion should be for at least 30 minutes at a pace where you are a little out of breath but not totally (approx. 140-160 bpm). You can finish the session with 5 or 6 muscle toning exercises that would use big muscle groups: push ups, a variety of sit-ups or crunches, leg exercises, obliques, and back. Maybe get a professional to write a program for you and show you how to do the exercises efficiently. Be patient, you will progressively see the results!

Good luck,

Nathalie Lambert


Q: I am breast feeding right now what should be my calorie intake .I have gained weight after delivering .My history is i had csection in Oct .My starting weight when i got pregnant was 128lbs i am 5ft 2" and 36 yrs old and now i am at 132 lbs appx.What should my diet include as i am vegetarian , lactose intolerant and Indian by origin. - Kitty
A: It is often difficult for women to determine an appropriate amount to be eating after pregnancy, especially if you have put on a few extra pounds. However, with balanced eating your body will find a healthy weight without sacrificing the health of you or your baby (especially if you are breastfeeding).
To determine your caloric needs you can check out Canada's Food Guide at www.myfoodguide.ca. Pregnant and breastfeeding women need more calories than other women. These extra calories can be met with two or three more Food Guide servings from any of the food groups each day in addition to following your recommended number of Food Guide servings daily.
Even with your dietary needs, the food guide can be a useful tool. Keep in mind the vegetarian protein options in the "Meat and alternatives" section such as tofu, eggs and legumes. "Milk and alternatives" is also a very important category for women, especially when breastfeeding, as milk supplies 15 essential nutrients vital for growth and optimal health. Even individuals with lactose intolerance can often handle milk in smaller quantities; while hard cheeses and yogurt contain only small amounts of lactose and are often tolerated very well.
In addition to following a healthy diet, it is also important to stay active as a new mother. This will help your body to stay strong and encourage the excess weight to come off faster while preserving muscle mass. If you nourish your body with good, healthy foods, it should return to normal in time. Be patient, eat healthy and stay active.
Nicole Springle, RD


Q: i have new born have 10 days old and i want remove the increase of my body weight which occure during pregnant which about 20 kg and i am make breastfeeding to my baby? - nahla
A: Congratulations on your new baby! It’s important to remember that your body took nine months to gain weight, so give yourself at least that much time to lose those pounds.

Because you are breastfeeding, it will help you burn off extra calories. Treat your body well. That means eating according to Canada’s Food Guide (www.myfoodguide.ca) to give you the nutrients you need.

Remember to eat every 3-4 hours. This will give you the energy to take care of your baby, especially with the sleep deprivation you’ll be experiencing. Be sure to drink milk, and eat yogurt and cheese. Studies have shown that milk products can help you reach and stay at a healthy weight.

With my babies I kept easy, healthy snacks by my bedside in an insulated lunch bag because I would be really hungry during the middle of the night feedings. Great ideas are apples (or any fruit you can eat with one hand), cheese strings (or cheese cubes), drinkable yogurt, handfuls of nuts, whole grain granola bars, or small bran muffins. Check out the snacking section on this website for more yummy ideas.

Once your doctor has said it’s okay, you may start going for short walks – even if it’s just down the street and back. They usually say wait until six weeks (but again, wait for your doctor’s okay). Carrying your baby will help strengthen your arm muscles, which will help burn more calories. Check out "Baby and Me" classes at your local community centre.

Hope this helps.

- Zannat Reza


Q: i just had a baby....well, she's seven months now. i gained quite a bit of weight during my pregnancy. i'm 5'3 and weigh 175lbs right now. i'm breastfeeding....but i wanna know how i can drop the extra pounds and still breastfeed while giving my baby the proper nutrients and calories. is it possible to go on any diets or body cleanses? - danniek
A: Your lifestyle has changed substantially and you will see that when you make the right food choices you will achieve your healthy weight with a slow and steady approach.

Because you want to be sure that you are getting all the nutrients that both you and your baby need, use Canada’s Food Guide as a tool to ensure you get a variety of foods from each of the food groups. A very good tool based on the food guide is at "My Healthy Weight Assessment." You will get very good advice when you answer the questions that help you assess your eating habits.

Keep an eye on your snacks. Instead of being tempted by pastries, cookies or candy, be sure to have some snacks that really satisfy you until your next meal and give you lots of nutrients, too. A good choice for a snack includes foods from at least two of the food groups and provides you with protein. My favourite snack is cheddar cheese and some whole grain crackers. Nuts or almonds with a piece of fruit are also good choices.

Be sure that you are drinking enough fluids. The best gauge of this is that your urine will be pale yellow or nearly colourless. Milk counts towards your total intake of fluids and milk is a particularly good choice for you right now because it contains an array of vitamins and minerals for you and your baby. Also, there is research that suggests that milk plays a role in achieving a healthy weight.

Lois Ferguson


Q: I'm breast feeding my 14mthold at least 5 times/day. How does my BMI (which currently states that I'm overweight) factor in this? I also have hypothyroidism and my medications state no dairy consumption 4 hours before or after taking the medication. How do I figure in dairy in my diet with these restrictions? Currently I'm clocking it down to the hour in order to have a piece of cheese at lunch. I also take a 4Km walk in the morning at least 4x/wk and a 2 Km walk in the aft at least 4x/wk. - Amie
A: Making sure that you are following a healthy, balanced diet when breastfeeding should be your primary concern. For guidance on what foods and the appropriate portions to include, you can visit www.hc-sc.gc.ca and look under the link to Canada's Food Guide. There is a section under "My food guide servings tracker" specifically for breastfeeding females. By following a well balanced diet that includes foods from all four food groups and continuing with your exercise, you should be well on your way to achieving a healthy weight for your body. You may also want to consider consulting a dietitian for some personalized recommendations that would take into consideration your nutritional and energy needs.

Milk products are very important for a nursing mother so you are right to be concerned about fitting these in. Normally, thyroid medications need to be taken separate from calcium supplements; however, they usually don't bind to the calcium in dairy - so you may want to talk to your pharmacist or doctor for clarification. If you do need to avoid dairy for 4 hours, there are many ways to incorporate milk products later in the day. As an afternoon snack, cheese and crackers, yogurt and berries or a fruit smoothie made with milk are all great options. At dinner add a glass of milk. Grated cheese on vegetables or mixed into pasta also adds flavour and nutrients to a meal. Another option is to add a cup of hot cocoa made with milk or a bowl of cereal as a bedtime snack. Milk products can be worked into a healthy diet throughout the day and are well worth the wait!

Nicole Springle


Q: I am naturally very tall and small boned, at 5"7 and 100lbs. It's almost impossible for me to gain any significant amount of weight due to my lifestyle of studying and keeping my home. I've also been trying to get pregant the last few months and was wondering whether there was any correlation bwtn fertility and a healthier weight. - emma
A: According to Health Canada’s "Nutrition for a Healthy Pregnancy - National Guidelines for the Childbearing Years," being underweight is linked to an increased risk of infertility. This doesn’t mean that all underweight women will have trouble getting pregnant. But being at a healthier weight will help being able to conceive.

With the height and weight you’ve provided, your Body Mass Index (BMI) is 15.7. Your healthy weight range should be between 118 lb and 159 lb. With your busy lifestyle, there are ways to help get to a healthier weight. Go for foods that are packed with a lot of energy (i.e. calories) and are good for you.

- Add nuts wherever you can: in yogurt, breakfast cereals, green salads, homemade muffins and stir fries (e.g. chicken, vegetables and cashews).

- Include grated cheese in your dishes: vegetable soup, green salads, muffins, sandwiches, pasta and vegetables.

Other ideas include dried fruit, peanut butter, carrot or bran muffins, and Balkan style yogurt.

Good luck!

- Zannat Reza


Q: I just had a baby 2 months ago, I gained almost 65 lbs, and I am having a really hard time losing the last 15 or so lbs. And ideas? - Amanda
A: Congratulations on your new bundle of joy! As a mother of two, I understand how it feels. You’re impatient to get back to your pre-pregnancy weight so you can fit your old clothes. Keep in mind that it took 9 months to put the weight on, so give yourself at least that much time to shed those extra pounds.

Right now, focus on eating healthy foods so you have the energy to take care of your baby. The best way to do that is to follow Canada’s Food Guide. Check out the “Nutrition Info” section on this website for great food ideas. In particular, you may be interested in the articles about breakfast and snack ideas for quick, easy ways to fuel up between diaper changes and feedings.

Make sure you eat enough protein-rich foods to keep you going until the next time you’re able to eat. These foods include milk, cheese, yogurt, eggs, nuts, peanut butter, hummus, meat, chicken and fish.

Eating healthy is important, but another key element in achieving a healthier weight is physical activity. Try to slowly work in some kind of physical activity into your routine (check with your doctor first). Be careful not to overdo it — start by going for short walks, even if it's around the block. Check out parent-baby fitness classes in your area. This is a great way to get active and meet other moms who are going through the same challenges as you.

- Zannat Reza


 
This site is brought to you by the Registered Dietitians at Dairy Farmers of Canada with a reminder that physical activity and healthy eating habits that include milk products is the perfect combination for staying in shape.
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