Baby (or should that be body?) come-back

So you've had a baby and have managed to survive the first six-to-eight weeks of sleep deprivation and the other major life adjustments that come with looking after a newborn - congratulations! Now you may be thinking about how to get your body back into shape - safely - after pregnancy and childbirth.

This is an area that we're only too happy to help you with, because being fitter and stronger will help you cope with the demands of your round-the-clock job as a Mum. Try these five tips to get you started:

1. Don't diet! And not just because you may be breastfeeding, keeping up with the demands of being a new Mum means regular refuelling (and we're talking about YOU here, not just the baby!). Your body thinks you're starving when you lose too much weight too quickly and guess what? Instead of burning kilojoules, it conserves them in the form of fat! And half of the kilos you drop during radical dieting comes from muscle, not fat. But you need muscle to help boost your metabolism so you can burn fat!
   
2. Think fibre. It's your best friend after having a baby because food rich in water and fibre are bulkier, but contain fewer kilojoules. A cup of strawberries, for example, has about the same kilojoule count as a small biscuit, but it's far more satisfying (not to mention better for you!). Try a big bowl of stock-based soup or a large green salad with lots of veggies.
   
3. When sleep deprived, focus on food over exercise. Working out is essential for fitness and ensuring you have more energy to cope with your life as a new Mum, but if you snack smarter, you can also lose the kilojoules - which comes in handy for those days where you're just so knackered you can't even contemplate coming along to our pram camp sessions! Eating a bit less every day is easier than trying to burn off the extra kilojoules. That said, a 2005 paper in the Journal of Applied Physiology shows that physical activity along with diet can ensure that most of your weight loss comes from fat.
   
4. Consistency over time is the key. Whether you eat three big meals a day or six small ones, do it the same way each day. And remember, foods that keep you feeling fuller, longer is the key to stay consistent. Fibre is one way and protein is important too. Try low-fat yogurt, a hard boiled egg with wholegrain toast, or peanut butter on celery sticks!
   
5. It's kilojoules that matter, NOT carbs. This goes back to tip #1 - no dieting. New Mums NEED carbs, so forget the low-carb diet. Eating fewer kilojoules than you burn is the key to losing weight. So what's the easiest way to achieve a kilojoule deficit? Pause before you eat to figure out just how hungry you are. Then stop as soon as you feel satisfied - not stuffed! And remember - you need any extra 2000 kilojoules a day if you're breastfeeding exclusively. Don't get too carried away though, 2000kJ is equivalent to 150grams of steak and two to three slices of bread OR just under 100g packet of chips!