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Friday, June 12, 2015

Gearing up for post pregnancy weight loss

Today was my last every-2-weeks exam and first every-week-prenatal exam. I weighed in at 179 lbs. It's a little challenging knowing how much weight I've packed in this 2nd pregnancy. And when you factor in the fact that I never quite lost the baby weight from the 1st pregnancy the idea of weight loss becomes both daunting and motivating. 

This 2nd time around I want to do it differently. I want to take weight loss more seriously because I have to. We're going to have 2 under 2 and I can't afford to be sidelined because I'm not fit enough to play with my girls, or not be fit enough to tend to both their needs. Jellybean is still a baby and I certainly don't want to feel like I have an expiration date when it comes to caring for my kids.  I do plan to breastfeed for 2 months while I'm home on maternity leave but I don't know if I can or want to keep it up for a year. We'll have to see how our nursing relationship turns out.  

So based off the birthing, recovery, and first few weeks experience the 1st time, I've come up with starter workout plan for the first 8 weeks. 

Weeks 1 thru 2
Absolutely no working out.  It's important to give yourself a break to adjust to the baby and the healing process after birth. 

Eating decently. My parents ordered me the 月子餐 (yue zi tsan) same as last time. This is a special diet for post pregnancy recovery. It's very healthy and packed with Chinese medicines. 

Wearing a postpartum belt. This helps shrink your uterus since it'll be harder for that organ/muscle to bounce back to original size after 2 nearly back-to-back pregnancies. 

Weeks 3 thru 4
Walking outside (good for baby's circadian clock, good start for Mommy's new fitness routine) or walking on a treadmill (if we bring back that relic of my husband's bachelor days from my MIL). 

Continue eating the 月子餐. I'm going to try to document the foods they deliver because I'm sure I can make some of it myself. 

Continue wearing my postpartum belt. I may even consider getting a postpartum girdle. 

Weeks 5 thru 6
Add arm and shoulder exercises. There is a 6 week ob/gyn visit where they check up on your recovery. This is the best time to get the doctor's approval to work out and see if she has any recommendations on workout intensity. 

Keep walking. 

Keep eating the 月子餐. 

Keep wearing postpartum belt/girdle. 

Weeks 7 thru 8
Add light abdominal workouts. I'm pretty sure my abdominal muscles have split by my belly button (diastasis recti) so crunches, sit-ups, and workouts of that nature are out. There is a gentler version of ab workouts that can be done to slowly strengthen the abs and bring the 2 sides back together. 

Keep doing arm exercises. 

Keep walking. 

Enjoy the last week of the 月子餐 (my parents bought 2 months of this yummy food) and get ready to make the foods on my own. 

Keep wearing the postpartum girdle. I actually plan to wear it 4-6 months if not more. 

Pinterest has so many workout ideas that it's hard to choose just one. Everything is motivating!  The biggest challenge here is making time for myself a priority!  I didn't really do that the last time and felt so "mommied out" a number of times. So I want to focus some energy on myself so that I can be a better mom and wife. 

If anyone has any tips on post pregnancy fitness I'd love to read about them. Leave your tip in the comments below and how that worked for you.  Thanks for reading!

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