Gained tons of weight during your pregnancy? Well, don’t be too hard on yourself. Your body goes through some massive changes when you are pregnant and weight gain is inevitable. The good news is that your body sheds most of this weight in less than after the baby is born. For the next round of weight loss, all you need to do is stay physically active and eat foods that are healthy.
The diet that you choose post pregnancy should be nutrient rich. Remember that you will be breast feeding the baby for 8-12 months at least.
Tips to eating healthy post pregnancy
- Do not jump into a new diet. When you are breastfeeding, you need to eat enough to get at least 1600-1800 calories per day. Once you strop breastfeeding you can gradually reduce it to 1200 calories which is the daily recommended calorie intake for women.
- For the first 40 days, avoid eating meat, eggs and citrus fruits.
- Do not eat foods that are spicy and oily for the first 6 months at least.
- For the first 40 days, avoid onions, cauliflower, legumes, beansand other foods that can lead to gas and bloating. You can include them in your diet slowly after that.
Diet plan basic points to remember to loose weight post delivery
Within half an hour of getting up have something to eat. Preferably, have milk and avoid tea or coffee. Milk reduces the acid rush that most women experience post pregnancy. You could team your glass of milk with soaked almonds or dates. These provide proteinand omega 3. You can also try carom seeds if you are facing digestion related problems after childbirth.
Have a hearty breakfast. However, opt for nutritious food items such as poha, upma, vermicelli, stuffed paranthas, eggs, etc. These breakfast items are loaded with fiber and carbs that help keep you energetic and satiated for a few hours. Adding a seasoning of cashew, jeera, or garlic helps in lactation. Eggs or curd prove to be a great source of protein that is needed for the baby when you are feeding. Do not hesitate to use veggies in breakfast to make your breakfast rich in fiber, vitamins, and minerals.
Snacking a litle
Snacking is what most women tend to go wrong with. When feeling a craving for sugar or when experiencing a sudden desire to binge, always opt for fruits and salads for morning snacks. Fruits and vegetables that are rich in water content will help you stay hydrated. They also keep you full and satiated preventing any cravings.
Team it with coconut or ajwain water to keep it good and light for your tummy and keep the threat of urinary tract infections at bay. You can go in for soups and warm milk in the evening. If you have frequent headaches post pregnancy, a teaspoon of poppy seeds
can be added to the milk and boiled. Consuming this prevents headaches and improves sleep.
Lunch time basics
Go for a filling meal at lunchtime. Rice and chapatti can provide the fiber and carbs that the mother needs. Green are necessary as they are rich in iron and folic acid which are essential post-delivery. Stir-fried or boiled vegetables are a better option, as they are easy
for the body to digest. Do not forget your ajwain water and a bowl of curd or a glass of lassi.
Keep your dinner the lightest and have it at least two hours before sleeping. This gives your body time to digest the meal. Have less chapattis and focus more on the pulses and veggies.
If you are feeding the baby, have a glass of warm milk with almonds before sleeping. If you are not feeding, do not forget your ajwain water. Ensure you have at least 10-12 glasses of water everyday.
Shedding weight post pregnancy
- Exercise is a must and it is never too soon to start. While it is advised that you do not exercise for at least 2 months after delivery, you can opt for simple postpartum yoga and other exercises. Make sure you consult your doctor.
- You can begin to reduce the number of meals after 3 months of the baby’s birth. Reduce the portion first and reduce one meal at a time. Allow one week after making any dietary changes for your body to get accustomed to it.
Once you begin to feed your baby with solid foods, you can resume a regular, healthy diet.
Above all, do not stress yourself about weight loss post pregnancy. Remember to keep your expectations realistic and take it one step at a time to feel healthy from the inside out.