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How to lose weight aggressively post pregnancy

Posted By Dr. Deepti Asthana on 25-10-2021

Your body requires time to recover after pregnancy. As a result, your doctor is unlikely to advise you to begin a diet immediately after pregnancy. It's always a good idea to eat healthily, and this doesn't change just because you've had a baby. You can also begin mild exercise in the first few weeks after your baby is born. You will, however, need to take some extra care if you had a caesarean birth.

Your postnatal check-up will normally take place six weeks after your baby is born. It's a good time to talk to your doctor about your weight, if it's bothering you. If you need assistance with weight loss, your doctor might send you to a dietician.

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How can I safely reduce weight after giving birth?

  • Eat healthily, stay hydrated by drinking water throughout the day, and choose healthy snacks.

  • These behaviours will provide you with the energy you require now that you have a baby while also assisting you in losing weight steadily

  • Make time in the morning for a healthy breakfast. This is the most essential meal of the day, and eating correctly allows you to get a solid start on the rest of your day.

  • Consume at least five portions of fruit and vegetables per day.

  • Include lots of fiber-rich foods in your diet, such as oats, beans, lentils, grains, and seeds.

  • Include starchy foods like rice, cereals, bread, and pasta (ideally whole grain types for extra fibre) in each meal. These are carbs, and they should account for roughly one-third of each meal.

  • Reduce your intake of fatty and sugary foods, as well as takeout, fast food, candies, cakes, cookies, pastries, and fizzy drinks.

  • Keep an eye on your portion sizes at mealtimes, as well as the amount and type of snacks you consume in between meals. Choose healthful and filling snacks such as fresh salads, fruit platters, or a low-fat smoothie, yoghurt, or glass of toned milk.

  • It's normal to feel hungry and thirsty during breastfeeding, so keep healthy snacks and liquids on hand.

  • Consume plenty of low-calorie fluids such as water, nimbu pani, coconut water, and fresh fruit juices. Packaged juices, full cream milk, and soft drinks can all have a lot of calories. Some traditional confinement drinks are high in calories and sugar, so use them sparingly and balance your daily consumption properly.

  • Combining a healthy diet with exercise is the most effective since it allows you to shed fat rather than lean tissue.

  • Exercising will also make you fitter and give you more energy. Your doctor can advise you on what is best for you in terms of becoming active and losing weight.

  • Select an activity and diet regimen that is both healthy and practical for you. What works for one mother may not work for another. A gym teacher and a dietitian can assist you in developing an activity and diet plan that is specific to your body.

  • Before reducing or eliminating certain foods from your diet, always consult your doctor or a nutritionist. If you don't get enough of certain nutrients, you may develop deficiencies.

    • What kind of exercise can I perform as a new mother?

    Finding the time to exercise in your daily life can be difficult now that you have a newborn. However, it is conceivable. You can begin light activity as soon as you feel ready, such as:

  • Exercises for the pelvic floor (Kegels)

  • walking

  • stretching

  • postnatal yoga that is mild

  • deep inhalation

  • gentle abdominal and back exercises

    • However, wait six weeks or so, or until you feel you've recovered from childbirth, before beginning more strenuous exercise.

    If your belly muscles feel unusually floppy, this could be due to pregnant overstretching. If this is the case, you may detect a bulge on the front of your tummy, above and below your belly button. Rectus abdominis diastasis is the medical word for this overstretching (RAD).

    It's a good idea to have this checked out before you begin exercising. If necessary, your doctor will refer you to a physiotherapist who can provide you with particular exercises to aid you.

    What is the significance of losing excess weight after having a baby?

    Complications from being overweight or obese may include:

    developing preeclampsia with high blood pressure

    acquiring gestational diabetes

    needing to work for a longer period of time and at a higher level of difficulty

    having a caesarean section as an emergency

    Even if you don't want to have another child, decreasing the excess weight has numerous advantages. It will assist you in remaining healthy as your child grows. Controlling your weight lowers your risk of type 2 diabetes, heart disease, and several malignancies.

    Will breastfeeding assist me in losing weight?

    There is some evidence that breastfeeding may help you get back in shape, but more research is needed to be sure. Whatever the case, the same rules apply to losing weight at any time. That is, don't consume more calories than necessary, eat healthily, and stay active.

    Breastfeeding burns an additional 330 calories per day. You might be able to receive those extra calories from your own fat stores, because your body stores fat throughout pregnancy to provide you with extra energy to produce milk. Even yet, the number of calories you burn will be heavily influenced by your diet and lifestyle.

    If you successfully lose weight, your body will still be able to produce enough milk for your kid. A safe weekly weight loss is between 0.5kg and 1kg.

    Breastfeeding may also help you keep your weight off in the long run. It also aids in the shrinkage of your womb (uterus) following childbirth, allowing you to eliminate your post-baby tummy. The most important thing, though, is to stay active and eat a healthy, varied diet.

    If you aren't breastfeeding, you may have to work harder to reduce weight after having a baby. Begin by eating healthily and adhering to the proper portion amounts required to maintain your normal weight. However, don't go on a strict diet. You'll require a lot of energy to care for your infant. Book your appointment for pregnancy with Dr. Deepti Asthana, best pregnancy doctor in Gurgaon.

    For any pregnancy related issues, you can meet the best obstetrician in Gurugram, Dr Deepti Asthana. She is senior Consultant in Fortis Memorial Research institute, Gurugram and director of KALOSA CLINICs.

    She is highly experienced, well educated and a brilliant surgeon.She is a friend to her patients and makes sure their 9 months journey is passed with happiness. She has rich experience of more than 15 years and that makes her an excellent and confident obstetrician. Her approach to patients is simple and filled with love and care.

    If you want a hassle free pregnancy journey, please visit Dr Deepti Asthana in Kalosa Clinic or Fortis hospital, gurugram.

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