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Diet that should be taken Post Delivery

Diet that should be taken Post Delivery

by: Dt. Gunjan Pannu
Consultant - Chief Dietitian

Weight loss after pregnancy takes time, but it’s surely possible. Concentrate on eating a healthy diet and include physical activity in your daily routine. If you’re like most new moms out there, who are eager to put away maternity clothes and slip into your old jeans, it is important for you to understand the smart and practical way to approach healthy weight loss and promote a lifetime of good health.

During pregnancy, you might have adjusted your eating habits to support and enhance your baby’s growth and development. After pregnancy good and balanced nutrition is still very important, especially if you’re breastfeeding. By making sensible and wiser choices, you can surely promote healthy weight loss after pregnancy.

 Can I lose weight safely?

Always eat sensibly and healthily, by including plenty of vegetables and fruits in your meals. Keep drinking water throughout the day, to stay well hydrated .Choose the right snacks as well, to help you lose weight at a healthy pace in order to make sure, you have the energy to adjust to your new life with your newborn.

How many calories do I require?

Your calorie requirement depends on your present weight, on your lifestyle, on how active you are, and whether or not you are breastfeeding.
It can be difficult to lose weight after delivering a baby, but always try to lose the weight you gained during pregnancy, before you try for another baby. This can be especially important if you were obese or overweight to start with, or if you gained a lot of weight during your pregnancy.

It may be news for you, to know that even a small weight gain, of one or two BMI units between pregnancies, may lead to the risk of problems and complications in your next pregnancy. Complications include gestational diabetes and high blood pressure, as well as increasing your likelihood of giving birth, to a big baby and having a stillbirth. Maintain a healthy weight, or lose weight if you are overweight, in order to reduce these risks.
By keeping your weight under control, will help you in cutting your risk of Type 2 Diabetes, Coronary Heart Disease, Hypertension (High Blood Pressure) and pain and aches in body.

post pregnancy diet

Does breastfeeding help in weight loss?

Yes, breastfeeding helps a mother loose the extra pounds. In fact medical studies have concluded that the same helps in mother and child bonding and reduces the risk of breast and ovarian cancer in breastfeeding mothers.

If you plan to lose weight during the time  you should wait until you and your baby have got the hang of it. You’ll be requiring slightly more calories.  

Reasonable and Practical weight loss tips   you can slip into your everyday life: 

  • Determine your ideal weight and follow the diet plan strictly, with all your patience.
  • Nibbling in between meals should be avoided.
  • Drink water in plenty and in between meals; always remember it adds no calories.
  • Divert your mind from food; there are surely more interesting things in your life.
  • No Fasting, No Feasting shall be practised.
  • Watch your portion sizes atall mealtimes.
  • Make time for breakfast every morning, a must for the start of a healthy day.
  • Include skimmed milk and its products.
  • Eat at least 5 portions of vegetables and fruits a day.
  • Add plenty of fibre rich foods in your meals like: grains, beans, lentils, oats and seeds.
  • Go easy on sugary and fatty foods like: sweets, cakes, pastries, fast food and fizzy drinks.
  • Watch your portion sizes atall mealtimes.
  • Use oils in right combination modify both the quality and quantity.
  • By combining healthy eating withright form of exercises will give you effective results, as it helps you to lose fat instead of lean tissue. You will surely, improve your stamina and fitness level.
  • Physical activity is a must for successful weight reduction.

Always set sensible and practical weight loss goals:

Through diet and exercise, it’s reasonable to lose up to 0.5 kilogram a week. It might take six to eight months or even longer to return to your pre pregnancy weight, whether you’re breastfeeding or not.

Always be gentle with yourself, as it will help you in understanding and accepting the changes in your body and above all, always keep in mind to take joy and pride in your healthy lifestyle.

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