Balancing Weight and Life Demands

Balancing the demands of life with your new baby and managing your weight may be difficult.  You may feel stressed and that eating helps you relax.  But by building a healthy lifestyle and managing your stress you will be more able to gain a healthier weight.  It will help if you:

• • Find time to cook and choose healthy food options – a nutritious diet is important. Eat plenty of fresh fruit and vegetables and avoid sweet and fatty foods.
  • Exercise regularly – regular exercise is a great way to manage stress. You should do some form of leisurely exercise. Have at least 20 minutes of exercise three times a week. Try to do this with a friend, because then you are less likely to find an excuse.
  • Establish a routine – View this as a task and do the important or urgent things first.  Use a diary or calendar to highlight due dates.  Once you start feeling and seeing results, you will feel more motivated and less stressed.
  • Be realistic about what you can do – start with small tasks.  This can be easy exercises like tummy, pelvic and lower abdominal exercises, going for a walk with the pram, or trying first to stop eating one or two things. Once you start, a rhythm will form and you won’t feel so anxious. Then you can build on this.
  • Avoid situations that make you feel stressed - if you are getting upset about what friends and families are saying or doing, either ask them politely not tell you their opinions, or otherwise tell them you are not yet ready for visits.
  • Relax – make sure you give yourself some time to relax each day. A little bit of TV and Internet surfing is enjoyable and good for relaxation. But also try to spend time with people who make you feel good about yourself.
  • Sleep when you can – try to have a nap when your baby is sleeping
  • Ask for help – remember you don’t need to take on everything yourself. Ask those around you for help, so that you can have time to cook a healthy meal, do exercise and/or relax. Friends and family are happy to help.

Further support

Smart eating tips and information on weight gain/loss after the birth of your baby is available from the Dietitians Association of Australia (external)

Other useful links and references:

• • Exercise after pregnancy pamphlet - Sports Medicine Australia
  • Measure Up Success Stories Video – Department of Health
  • Healthy kids Unplug + Play – Heart Foundation
  • Outdoor activities with children – Nature Play WA

Go to the Ngala Healthy You Healthy Baby App
Track your health and wellbeing during pregnancy and during the early stages of your child's life as well as receive tips on how to improve or maintain your health. 

Further Information

• • Nutrition
  • Weight
  • Emotions
  • Social Life
  • Sleep
  • Physical Activity

Parenting Workshops

• • Managing a Toddler and a Baby
  • You and Your New Baby
  • Skilled Dads
  • Sleep and Your Baby

Ngala Books & DVDs

• • Secrets of Good Sleepers Book
  • Secrets of Good Eaters Book
  • Building Brains for Young Children 0-3 Years DVD

For families of babies and young children who reside or work in W.A.,
if you need further assistance contact the Ngala Helpline
Telephone 9368 9368 or Country Access 1800 111 546
8am to 8pm 7 days a week or

or get support online via the My Ngala Forums

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