Motherhood & Beyond

The Spunky Mom

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How to Lose Weight after Pregnancy?

As the concluding topic on the series of fitness around pregnancy, today I shall be touching upon how and what to do to get back to your shape post pregnancy! So you have a squishy and adorable baby in hand but deep down you wish to get back to your pre pregnancy shape. When losing postpartum weight, patience is the key! Average woman gains more than 10 -12 kgs during her pregnancy. The procedure of childbirth may result in a weight loss of up to 6 kgs, which means that new moms still have considerable weight to lose once they leave the hospital. So here are the simple steps that needs to be taken while losing your postpartum weight One of the Indian traditions during the time right after birth is 40 days quarantine where the mom is encouraged to rest with the newborn and only worry about the baby and herself. While this may not be practical for new mums but it is good to follow some version of this tradition.

Apart from taking rest, nutritious diet should be followed during the first 6 weeks right after delivery. It is more important than weight loss for the first few weeks. Weight loss following pregnancy involves three things: Nutrition, Exercise and Scores of patience.


Continue to eat a balance of fruits, vegetables, whole grains, protein, calcium, and iron. Whether or not you're breastfeeding, your body is still recovering from the pregnancy and birth, and a nutritionally balanced diet will help you heal and feel better much faster. If you are breastfeeding, continue to consume around 2500 to 2700 calories that will support milk production and allow for a moderate weight loss.

Avoid temptation - follow a healthy and nutritious diet and while at this point there is no need to eat calorie deficit diet to lose weight, one can def try cutting on sweets and other junk and be cautious of what is being eaten. Nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. White meat poultry, most fish, beans, and lean cuts of pork are good sources of protein, as well as zinc, iron and B vitamins. These foods will help in your weight loss program. For veggie lovers, focus on fruits, vegetables and whole grains. Foods high in fiber - such as fruits, vegetables and whole grains provides you with many important nutrients while helping you feel full longer.


Beginning exercise - Post 6 weeks, the docs generally give a green signal for moderate exercise. So for starters It's a good idea to start taking short, easy walks as soon as it feels comfortable for you. If weather permits, simply load up the baby in the stroller and take brisk walks to the park, library, neighborhood coffee shop or anywhere that makes the exercise walk enjoyable. If you have a reliable baby sitter, joining a local gym would be an excellent idea. Listen to your body - Don’t push yourself hard. Start out slowly, and if you find you’re tired or uncomfortable, take your activity level down a notch. There is no reason to rush the healing process. There will always be time to exercise and address weight loss Patience:

Have oodles of patience : The most important factors in weight loss after pregnancy will be patience and consistency, along with a sensible, healthy diet and an exercise plan. It generally takes about 6-12 months to achieve the total weight loss following pregnancy.Don't be too impatient, trying to lose weight too fast can rebound on you. You should Go Easy and take these few steps to lose your weight after giving birth to your baby.

What were the steps you followed for weight loss post pregnancy ?

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