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Pregnancy Weight Loss

Post pregnancy is the time when immense amount of changes occurred in female body.

Keeping a human life for 9 month inside a womb is a full time job for a female.

But now a days women are worried about the extra kilo they gained during  pregnancy time.

Due which they start searching weight loss plans even before pregnancy.

But the reality is that it takes bit longer for reducing weight in a healthy manner.

Life Style Change is must

Here are some tips to reduce post pregnancy weight:

Healthy life style after conceiving.

Increased  weight after pregnancy  depends upon the unhealthy life style during pregnancy.

In a study we find that woman who follow a healthy life style and do some sort of fitness activity

Finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating  .

10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid.

Rest is the actual amount of weight gain, the woman who gains more weight than this range finds it difficult at the time of shredding.

Hence, keeping track of your diet during pregnancy makes it smooth.

Stress free mind

Don’t take stress at this time because stress can increase cortisol level,

which makes the situation even worse, any kind of diet and workout regime will not have desired effect.


Healthy life style after conceiving.


Increased weight after pregnancy depends upon the unhealthy life style during pregnancy,

In a study we find that woman who follow a healthy life style and do some sort of fitness activity finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating .


10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid, rest is the actual amount of weight gain.

The woman who gains more weight than this range finds it difficult at the time of shredding.


Hence, keeping track of your diet during pregnancy makes it smooth.
Stress free mind

Soon after giving birth, woman wants to reduce weight fast and get desired body,

They stresses upon this so much that it leads to high cortisole level which will work against your goal,

And any type of diet and exercise will not have desired result.

The need is to take things slowly and to spend quality time with the baby, we find that if woman is stress free and do the daily chores and eat healthy

diet the weight will get back to normal itself.

Workout regime

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After pregnancy the first month is the time when the body of woman repairs itself, uterus take time to go back to normal size.

Massage tradition  is very helpful in relaxing and preparing the muscles

The lady who has abs before pregnancy it is seen that there belly goes back to normal with ease, or with little exercise.

Ladies with normal delivery can start mild exercise after 40 days of delivery.

The ones with C- section surgeries take bit longer, the stitches allow them to do mild exercise after 3 months on an average

After noon nap is very crucial  for ladies to compensate the disturbed sleep during night, sleep is very helpful in recovering the body

Diet tips for weight loss

Diet is the number 1 factor in achieving any  type of body goal.

But in our homes it is very difficult to maintain diet, due to traditional foods, so try to consume IT in very controlled manner:

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Moderation is the key

After pregnancy the traditional way is ghee and panjiri these are power foods but try to consume in moderation, keep in check the amount you are taking.

Breast milk

For a lactating mother if  breast milk supply is sufficient then it would be easier for them to reduce weight.

Optimal supply can be achieved by milk and protein and sugars.

You  need to drink at least . 4-5 liter water on daily basis to keep body hydrated.

For sugars you can consume fruit and you will get fructose from it .

for the protein part paneeer milk and other dairy products are available.

FOLLOW A DIET PLAN

Different body has different needs. One plan can not be fit for everybody I can only suggest a proper plan only after diagnosis .

you know your body best I will give you a sample diet plan you can choose it accordingly:

Water intake in the morning: many options  are available one is methe ka paani, (fenugreenk seeds soaked overnight in water),

you can add cinnamon and saunf (fennel) also

Fruits: any sort of seasonal fruit or you can take dry fruit first thing in the morning

 Breakfast: I can suggest some healthy options like poha, oats, bajre ki roti etc. idli sambhar is also a healthy breakfast.

Mid morning meal : try to hydrate   with coconut water or lemon water , you can consume seeds like chia seed, pumpkin seed , but moderation is the key.

Lunch: any sort of homemade food , you can have ragi roti, wheat roti , for protein you can add some pulses ,lassi dahi etc and a plate full of salad.

Evening snack:  you can have roasted makhana or chickpea salad

Dinner. At this time go easy on carbs, you can have eggs, khichdi etc

 Before sleep you can have turmeric milk and handful of cashews.

Therefore, losing weight after pregnancy is not a difficult task. Take it. Adopt a lifestyle which is healthy, get good sleep. take it slow and enjoy the company of newborn.

Eat homemade food without refined sugars .

.

Narinder Sharma

Author: Narinder Sharma

I am a highly organised, professional and self-motivated Dietitian/Nutritionist with a great passion for nutrition and people’s well-being.

14 Replies to “Pregnancy Weight Loss”

  1. Avatar

    Very helpful your diet plan of weight gain absolutely mind blowing.

    1. Narinder Sharma

      thank you anil.

  2. Avatar

    superb👌

    1. Narinder Sharma

      thanku kabir

  3. Avatar

    Amazing plan and strategy

    1. Narinder Sharma

      THANKU UMESH.

  4. Avatar

    Valuable knowledge bro 👍

    1. Narinder Sharma

      Thank you Gurpreet

  5. Avatar

    Very helpful, as all of your blog posts are.
    By providing all the key aspects about postpartum weight loss you are helping lots of women who are currently facing it.
    There are very less blogs who provide information about this topic in india.
    You are doing a great job bro.
    Keep it going👍

    1. Narinder Sharma

      Thanku Hardeep for your valuable comment.

  6. Avatar

    Your diet plan is very helpful bro h have a great knowledge about this keep it up bro

    1. Narinder Sharma

      Thank you MOHIT

  7. Avatar

    A lots of women feel shy while reaching at this point and also don’t know where to ask about this topic.
    Its good they will find some knowledge about it.
    You have expressed lots here in the blog.
    Thanks for sharing

    1. Narinder Sharma

      Thank you arshdeep

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