This is, yes, the name of one of my favorite blogs to visit [click here] but it also happens to be the story of my life....at the moment.
4 months post-baby and 20 lbs left to lose. I know it's to be expected and all women go through it and blah, blah, blah but I don't fit into any of my clothes. Not even my "in-between" ones and that's tough. It's hard to get excited about special events and lunches with friends and nights out when I can't bear to look at the same pants I've been wearing for months on end. Seriously, I hate to whine about weight but, as boring as it is, it's a real bummer.......
So, why am I not losing weight? I am eating really well, exercising, supplementing appropriately and I'm breastfeeding. I hear the same complaints from other women all the time, especially after first babies. They assume that breastfeeding will cause weight to magically melt away and it's really disappointing when things don't quite pan out....
There are, obviously, a number of factors involved when an individual is having difficulty losing weight but, for new mummies who are eating well and exercising moderately, I believe there are two major obstacles to losing weight:
1. Sleep
2. Stress
SLEEP
Sleep or, more specifically, lack of sleep has been shown to have direct effects on weight. A study done at the University of Chicago in 2004 was the first to show that sleep is a major regulator of appetite-controlling hormones: leptin and ghrelin.
Leptin: a hormone that suppresses appetite & enhances metabolism
Ghrelin: a hormone that increases appetite
A study done at the Stanford School of Medicine, also in 2004, found that individuals who were getting getting only 5 hours of sleep a night had less leptin, more ghrelin and experienced an increase in their BMI, regardless of diet and exercise.
Translation: decreased sleep = impaired metabolism and increased appetite. To top it all off, not only is appetite increased but so is the desire for high-calorie, high-sugar foods. To lose weight we NEED to sleep!
New mamas rarely get more than a 2-3 hours of sleep at a time. It makes it difficult for the body to repair, for hormones to regulate themselves and regulate appetite.
After my first babe it wasn't until I finally started to get serious sleep that the weight came off. I had been exercising like a demon for months with hardly any results and then *BAM!* at 11 months old the baby FINALLY started to sleep and I started to sleep and, even with less exercise, I got back into shape with relative ease. It was amazing!
STRESS
Stress is another factor that has major effects on weight.
Lots of things can be stressful:
- work
- finances
- marriage
- overexercising
- loneliness
- unpredictability
- loss
- ...and that new bundle of joy.
The little love of your life, as beautiful as he/she may be, can cause more stress and worry than some parents can handle. Babies mean responsibility and decisions, and consequences. Babies are work.
Stress is most often related to feeling out of control. Is there anything that can challenge your sense of control more than a new baby?
How does that stress translate into difficulties losing weight? "The high levels of cortisol associated with chronic stress interfere with almost every other hormone involved in metabolism regulation, appetite control and fat burning". - Natasha Turner, author of The Hormone Diet.
Lack of sleep is a stress. So, even if you feel like you've got the babe under control, if you're not sleeping your body is under a significant amount of stress.....leading to weight gain/difficulty losing. It a tough cycle to get out of as a new mama.
So, what can you do? Being a new mama = stress and lack of sleep. It's impossible to eliminate all of the obstacles...
1. Sleep when you can (which I never do, I should take my own advice....)
2. Eat lots of lean protein, healthy fats, vegetables and fruit. Avoid sugary, high-carb foods that can perpetuate hormonal imbalances, mood swings and cravings.
3. Find time for yourself. Even if it's just a moment every day....
4. Exercise! Even if you don't see the results right away, exercise reduces the negative effects of stress and builds muscle. So, when your body is ready, you'll have lots of lean tissue burning calories and working for you!
Two books that have been invaluable to me in my practice and personal life:
Lights Out by T.S. Wiley and Revive by Frank Lipman
Give 'em a read!
Happy Monday beautiful mamas!
[All Images: www.weheartit.com]
You also need time Jillian xoxo - it took 9 months to grow that baby so give yourself at least 9 months to get back to normal. There is so much pressure to be a perfect size whatever after giving birth.... that equals more stress! ps I think you are perfect !!!
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