After your baby is born, your body begins (and we mean begins) to reverse the changes it underwent during pregnancy and labour. Before you get too excited, remember that women who magically revert to their former shape in the delivery room are few and far between (they're usually celebrities). The withdrawal of the huge amounts of pregnancy hormones can be draining so try to get as much rest as possible and drink lots of fluids.

A few weeks after the birth, you can begin a gentle exercise routine. If you've had a Caesarean, wait four to six weeks after the birth to exercise, and check with your doctor first. If you've had a tear or an episiotomy, don't practise stretching exercises until it has healed.

Bear in mind also that, although you'll be tired, gentle exercise will increase rather than decrease your energy. Exercise in short bursts rather than in one long period.

You can do a few gentle exercises just days after giving birth. Whether you're lying in bed or sitting in a chair, try to get into the habit of doing something to tone your muscles. Remember the importance of your pelvic floor muscles and concentrate on strengthening them. Tone your stomach muscles by pulling them in as you breathe out, then holding for a few seconds. Relax, then repeat as often as possible.

You can prevent or reduce swollen ankles and feet simply by moving your feet up and down as though you were pedalling a bike.

Important

• Avoid crash and fad diets
• Eat well and choose high fibre, low fat foods
• Don't skip meals
• Cut back on fatty and sugary foods and replace cakes and biscuits with healthier snacks such as fruit