Just In
- 3 hrs ago Summer Fashion: Your Bollywood Style White Outfits Guide To Keep It Cool And Chic
- 5 hrs ago Sonam Kapoor Stuns In A Huisang Zhang Skirt Set, A Skirt-Top Style Guide From The OG Fashionista!
- 8 hrs ago Thrissur Pooram 2024: Date, Time, History, Significance, And Celebrations Related To Kerala's Rich Traditions
- 12 hrs ago Daily Horoscope, 19 April 2024: Gemini Will Have A Controversial Day In Terms Of Love
Don't Miss
- Movies Cannes 2024 Ticket: What Is 77th Cannes Film Festival Ticket Price? Discover Jaw-Dropping Cost, DEETS Inside
- Finance Emmforce Autotech IPO Debut April 23: Issue Size, Price Band, Check Details?
- Education NLSIU Announces the Rajiv K. Luthra Foundation Grant
- Technology Dell Introduces AI-Powered Laptops and Mobile Workstations for Enterprises in India
- News Electoral Bonds Controversy: Amit Shah Slams Rahul Gandhi, Asks Opposition Too Got Money, Is It Extortion?
- Sports T20 World Cup: 'He will definitely be in my list' - Anjum Chopra handpicks 2 wicketkeeper-batters for India squad
- Automobiles Tata Motors To Manufacture Jaguar Land Rover Cars In Billion Dollar TN Plant - Report
- Travel Journey From Delhi To Ooty: Top Transport Options And Attractions
Nutritionist's Tips To Lose Post-Pregnancy Weight
A healthy woman within a healthy weight range will gain anywhere between 12-18 kgs during her pregnancy in a healthy way. This figure varies depending on every individual.
The pregnancy weight consists of [1]:
1.
The
baby
2.
Placenta
3.
Amniotic
fluid
4.
Breast
tissue
5.
Blood
6.
Uterus
enlargement
7.
Extra
fat
stores.
The extra fat here is what is needed to support childbirth and breastfeeding. But a majority of the women put on excess weight after pregnancy leading to many disorders. The most common ones are as follows [2]:
1.
Being
overweight
2.
Risk
of
diabetes
3.
Risk
of
cardiovascular/
heart
diseases
4.
Complications
during
pregnancy
and
childbirth.
It is essential to shed the extra fat accumulated during pregnancy. If this fat stays for a long time, it has been associated with obesity 15-20 years later in life as well. Although it is essential to shed off the baby weight, it is also important to have patience and healthily lose this weight [3].
It takes nine months to make a baby, and the body goes through a lot of changes internally. A woman should ensure she is nourished well from within while she tries to lose the weight. A healthy breastfeeding mother needs extra 450-500 calories per day, and these should come from all the nutritious foods.
Looking at this, one might feel that losing pregnancy weight while consuming 500 extra calories will be impossible. But the interesting fact is that producing breast milk and feeding burns almost the same number of calories.
Listed below are a few ways that ensure you are well-nourished and that you shed the pregnancy weight as well.
1. Set realistic goals:
This is the most important step in your weight loss journey. Do not get influenced by what magazines or celebrities tell you. Post-pregnancy weight loss takes time. Set your target on the basis of your capability. A healthy weight loss is anywhere between 500 gms-700 gms per week. The first three months, you might not notice much change in weight, in fact, it might increase given the fact that a mother is adjusting to the new routine, the physical activity is negligible, she is sleep deprived and the calorie intake increases [4].
2. Do NOT starve:
A new mother needs the best nutrition. She needs to recover from childbirth and support the immense changes her body went through. If you are breastfeeding, then you need extra 250-500 calories. Please ensure these calories come from natural food sources that have a variety. An ideal meal plate will have roti, lentils, curd, salads and cooked vegetable. An ideal snack can be a glass of milk, fruits or two boiled eggs [5]. Hence, please exclude excessive sugar in any form and excessive visible fats. Make sure to include food fats like nuts, seeds, milk, eggs. These give you other nutrients as well and not just fats.
3. Set an eating plan:
It's important to make an eating plan and include fibre and protein-rich foods. Have your main three meals at almost the same time each day. Make sure to include 2-3 snacks that are well planned in advance. This will help you stay away from packaged sugary foods. A few good snacking options are fruits, milk, aliv ladoo, fenugreek seeds ladoo, Fox nuts, nuts and seeds trail mix, dried fruits like dates, figs, prunes and the likes [6].
4. Exclude packaged, processed foods and excess sugar:
Packaged processed foods do not contain any nutrition but provide excessive calories. That's the reason it is called empty calories. It will fill you up but will be unable to provide nutrition. These foods also cause an energy crash as quickly as it leads to an energy rise. Thus leading to further cravings [7].
5. Physical activity:
How soon can you start exercising will depend on the type of delivery you had, whether you faced any complications, and how has the recovery been. In most cases, you can start brisk walks within a few weeks. You can choose to start when your body feels ready in a few weeks [8][9]. Bodyweight training or resistance training is the best method to tone up the pelvic muscles and tighten the belly.
6. Sufficient sleep:
This might sound difficult with the erratic schedule of the baby, but lack of sleep is linked to excess body weight. Take help from family and friends and ensure you take an afternoon nap along with the baby. The body tends to hold on to fat if one is sleep-deprived [10].
On A Final Note...
While you adopt these ways, please make sure you are patient with yourself and do not expect any miracle to happen soon. Motherhood is a beautiful journey. Weight loss should be taken as a by-product of healthy eating practices while you are taking care of your baby.
In a nutshell, a healthy diet, breastfeeding and moderate physical activity will help you shed the excess weight from the body in a gradual, sustainable manner.
- healthSolar Eclipse 2024: Dos and Don'ts for Pregnant Women During Surya Grahan
- healthLunar Eclipse 2024: Dos And Don'ts For Pregnant Woman During Chandra Grahan
- fashionDeepika Padukone-Ranveer Singh Announce Pregnancy: 6 Maternity Outfit Ideas For The Modern Mom-to-Be
- healthLate Singer Sidhu Moose Wala's Mother Is Pregnant Through IVF, Know What It Is And How To Prepare For It
- insyncVirat Kohli And Anushka Sharma Name Their Baby Boy 'Akaay', Know What This Beautiful Name Means?
- pregnancy parentingMaternal Health Awareness Day 2024: 15 Foods That Boost Maternal Health
- pregnancy parentingFrom Contractions To Water Breaking: Knowing When It's Time For The Hospital During Pregnancy
- pregnancy parentingBirth Control Pills Can Affect This Primary Function In Women: Find Out What
- pregnancy parentingTwo Wombs, Four Hearts: US Mom's Extraordinary Double Uterus Pregnancy
- healthExclusive: A Pregnant Mom Can Posses These Maternal, Fetal Health Risks If Exposed To Air Pollution
- pregnancy parentingDelhi Air Pollution: Pregnant Women Must Follow These 4 Things!
- pregnancy parentingDelhi Air Quality Crisis: How Air Pollution Can Affect Unborn And Newborn Babies? Precaution Tips For Pregnant