Following a weight loss diet immediately after your delivery is not safe. Therefore, when you plan your postnatal or post delivery weight loss diet, you must consult your doctor. Read on to find more about the things which you should consider for a healthy postnatal or post delivery weight loss.
During pregnancy it is natural for the eating habits to undergo a huge transformation. You begin to eat not only to meet the dietary requirements for your body, but also for the growth and development of the baby inside you as well. Therefore, there is a natural weight gain. So once the baby is born mothers are prone to focus on weight loss almost immediately.
It is of course necessary to maintain a healthy body weight and weight loss is a part of it. But what needs to be ascertained is that the weight loss must be a safe and healthy one. It should not compromise with the nutritional requirements of the mother and the baby as he is also obtaining the nutrition from the breast milk.
Tips for Healthy Postnatal Weight Loss
Here are simple ideas on how you can plan your diet when you are looking for a healthy weight loss after giving birth:
Always Have a Balanced Diet
It is always a good idea to follow the advice of your dietician on how you should plan your post delivery diet. Remember, there is no fixed diet chart that holds good for everyone. Each individual is different and a different diet plans must be designed keeping in mind the overall constitution of your body along with your height, age and structure and ethnicity.
A balanced diet must comprise of adequate amount of fruits and vegetables, whole grains, essential fat and lean sources of proteins. The fiber content must also be high, which can be obtained from fresh fruits and vegetables, leafy greens and whole grains. The protein and calcium requirement of the body should be met from skimmed milk, yoghurt and low fat cheese. Lean cuts of meat, poultry and most of the fishes are great sources of protein and essential fatty acids. So incorporate them in your diet.
Structure Your Routine
Here is how you can structure your routine.
Eat in Small Portions – Three or four square meals a day may not be a good idea. This is because, in such cases one tends to pile up on food feeling that she might feel hungry after a while. This will not help you in weight loss. So go for smaller and more frequent meals instead of the traditional elaborate ones. This helps in boosting the metabolism and therefore aids in effective weight loss.
Eat Only When Hungry – Do not give into ideas or feelings that you might be hungry and therefore you must get something to eat. It happens with everyone and especially with new mothers; they tend to eat just to distract themselves from anxiety or nervousness. You might also feel that since it is time to eat, you should eat. In order to lose the extra weight, it is best to reach for your plate only when you are really hungry.
Do Not Give in to Temptation – Junk food is a major temptation. If you want to shed those extra kilos you have piled up during pregnancy, avoid fried food, aerated drinks, food items made from refined flour and sugary delicacies all together. Whenever you feel like snacking opt for some slices of fresh fruit, fruit juices of your choice or nuts or roasted cereals. They are not only healthy but tasty as well.
At the end of it all, be realistic with your weight loss goals. No change comes overnight and in order to lose that pregnancy flab, you need to patient and persistent. Your diet targeted at weight loss will be completely effective when you are true to it and not sneak in a heavy bar of chocolate or a burger during the weekend. Besides, you must understand that in order to obtain optimum results a balanced diet must also be coupled with regular exercise and workout. Once you set a routine of a balanced diet and workout, you will find yourself returning gradually and steadily to your pre pregnancy shape.
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- The Indiaparenting Team