by : Mike Singh

It is a well known fact that most women undergo several physical and hormonal changes after giving birth and mood swings aren't uncommon among new mothers. Most women today put in considerable effort in order to shed their post pregnancy weight.

In order to reduce weight and improve muscle tone after child birth, women should exercise at a slow and steady pace in a safe manner. This is what leads to the desired weight loss in the long run.

The media is full of hype about celebrity moms who have miraculously shed their post pregnancy weight in no time. However, one should realize these celebrities usually have a better metabolic system on an average and also have access to the most expensive personal trainers, diet consultants and enough money to buy the top of the range gym equipment.

Thus, the average new mother shouldn't feel guilty by making comparisons with the results above and instead try and focus on losing weight according to their own abilities and metabolism levels.

Generally, it takes up to 6 months for a woman to get back to her normal body weight after giving birth. The word 'Normal' here implies the average hormonal and metabolic levels that they possessed prior to conception.

In some cases however, they might not be able to get back to their normal weight completely and this is considered completely natural. Mother's who are breast feeding shouldn't be calorie conscious because the stress of night feeding and continuous care for their babies is difficult enough without having to worry about weight issues.

The main aim for the first few months after giving birth is to have a healthy and nutritious diet. Ideally, a well balanced diet for new mothers should be around 2000 calories and include 50% carbohydrates, 30% of proteins and 10% of fat along with adequate amounts of fiber.

Nursing mothers can afford to treat themselves occasionally but it should be done in moderation. Perhaps the most common mistake mothers make is to overeat during and after pregnancy. One should not go to extremes.

Exercising at a moderate level is recommended for new mothers but they should focus more on increasing their stamina and muscle tone gradually. The goal should be to achieve mood-elevation and retain optimal health and not to follow a vigorous exercise regime.

On an average women gain between 25-35 pounds during pregnancy but half of this is shed during child birth. The remaining 12-21 pounds can be lost over a period of 6 to 8 months. The key is to do it at a slow and steady pace so that the results remain over a long period of time.