Last updated on October 20th, 2022 at 08:00 am
After giving birth, many women struggle to lose their extra pounds. However, lose weight after pregnancy is not as difficult as one may think. You are about to have a new life growing inside of you. It’s important to take care of yourself during this time.
How to lose weight after delivery?
Quick Jump Table
Post childbirth, it is important that you shed all the weight as it is associated with obesity and weight gain later in life, but even more important is that you do it the healthy way and patiently.
The baby is here and your days and nights are packed with action. Somewhere there is also a burning desire to fit into your old clothes and wear those skinny jeans again. You can do it. NO DIETING, all you need is common sense and patience. Let’s start at the beginning. If your pre-pregnancy weight was well maintained, then 11-13kg is considered a healthy weight gain during pregnancy. If you are overweight, this is not the time to try losing weight. The weight gain is essential for the health of the baby, for its growth and development.
But even more important is that you do it the healthy way and patiently. You put it on for over 9 months. Your body has been through a physiologically challenging time. Give it a break. Crash dieting, poor nutrition, inappropriate physical activity can be seriously damaging to your health.
During delivery, you lose almost 3-4 kg with the baby’s weight, placenta, and amniotic fluids. The first week sees additional weight loss because of the additional fluid losses. The fat that accumulated needs to be worked on.
Pregnancy test in Pune
How to lose weight after pregnancy?
- Eat everything – The stress of adjusting to a new baby may add to your weight so don’t add more stress- eat when you are hungry, choose healthily and the weight will come off. While breastfeeding does not restrict your calories too much, eat wholesome foods that provide you with nutrients rather than empty calories. Choose Whole grains like wheat, Bajra, and Ragi which not only provide energy to remain healthy and recuperate but also fibre to add bulk to the meal and keep the food longer in the system. It also helps with constipation, a common problem for lactating mothers. Whole grains are an excellent source of several essential vitamins and minerals, like folate and phosphorus, which nourish your baby as well. Adequate Proteins help heal and add satiety to the meal. Include good quality proteins from milk, yogurt, beans, lentils, fish, egg and lean meat, nuts, and seeds. Sprouted and fermented grams help increase the bio-availability of Iron an important nutrient for post-pregnancy nutrition. Nuts and seeds also add essential fats like omega -3 to help your newborn develop a healthy brain and nervous system. One ounce of these makes for a healthy and filling snack.Oils and fats are essential for everybody. Even if you are looking at reducing your weight, do not go on a fat-free diet. It just isn’t healthy. Eat mostly plant-based oils like from peanut, rice-bran or mustard; they are wonderful sources of healthy polyunsaturated oils. Desi ghee and butter are also healthy. All provide the same 45 Kcal/5gms, so enjoy the variety. Whole fruits and vegetables add vitamins and essential minerals to your meal. While citrus fruits add Vitamin C, the green leafy ones add Vitamin A crucial for you and the baby. By choosing a fruit or vegetable for a snack, you choose fewer calories, more nutrients, and health. You do not need to eat for two people, so choose smaller portions, do not skip meals. Traditional til ladoos and gond pinnis are healthy, so is desi ghee, by limiting the intake you maintain your weight and good nourishment at the same time.
- Drink lots of fluids – It helps with feeding your baby. Water is by far the best fluid for you. It helps fill you up and research has also found that drinking adequate water helps lose weight. Taking a glass of warm water with meals is a traditional way of improving digestion, controlling weight. Milk is another essential drink. It helps you get adequate calcium of good quality and protects your bones while adding proteins. Calorie free drinks like sugar-free aam panna (no artificial sweeteners), bael sharbat, chaas, and traditional zeera and ajwain water all help in easing the flow of breast milk, hydrate, and keep you full. Breastfeed your baby. It provides the little one with immunity and other many benefits. It also helps you lose weight, especially the fat from your body. While breastfeeding, the body uses fat cells stored in your body during pregnancy to fuel the milk production. This, along with the diet calories, all gets used up. Also, while breastfeeding, you can add up to 600kcal to your diet, but don’t use this as an excuse to eat junk.
- Get active – Exercise is an important part of reducing the post-pregnancy flab the healthy way. If you have had a normal (vaginal) delivery and have been exercising during pregnancy, you can start light exercises after 2-3 weeks when you feel up to it. If you have had a c-section or any other complications during pregnancy, then consult your doctor before starting out. Start with light exercises for your back and abdomen and gradually add aerobic and strength training as you go along. If you cannot spare 30min in a go, break it up to 10 minutes at a time. Involve your baby in your exercise routine-You can lift your baby above you while lying down for strength training. Taking your baby out in a stroller is a wonderful exercise as is carrying him around. Expert’s advice feeding your baby before exercising to be comfortable from engorged breasts.
- Get Enough Sleep – Sleep deprivation, common to new mothers, makes it harder to lose weight. Tiredness increases the levels of cortisol, which may promote weight gain. When you are tired or sleep-deprived, you may just not care about or feel motivated enough to do anything else. So nap with your baby, catch up on sleep and rest, so that your energy levels remain high and you can take good care of yourself too. The great Indian family is a support system you must take advantage of to stay healthy.
Motherhood is the most joyous time for any lady, so enjoy it. Do not be hard on yourself. It may take you 6-9 months to get back into shape whether you breastfeed. Losing half to one kg a week is a good enough target.
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