Reclaim your body after pregnancy

When you were pregnant, you may have changed your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after

pregnancy.

         Focus on fruits, vegetables, wholegrains and lean sources of protein. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein.

         Avoid temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house.

         Eat smaller portions. You may want to trade traditional meals for smaller, more frequent meals. Don't skip meals or limit the amount of fruits and vegetables in your diet, though — you'll miss vital nutrients.

Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.

Include physical activity in your daily routine

In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising. Today, however, the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program.

         Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive bra and comfortable clothing.

         Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. As your stamina improves, gradually increase the length and intensity of your workouts.

         Include your baby. If you have trouble finding time to exercise, include your baby in your routine. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor.

         Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise, but abdominal crunches and other ab exercises can help tone your abdominal muscles.

         Don't go it alone. Invite other new moms to join you for a daily walk, or join a postpartum exercise class at a local fitness club, community center or hospital.

Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, shortness of breath or a sudden increase in vaginal bleeding. These may be signs that you're overdoing it.