- 13/December/2019
Post-pregnancy weight loss in mind? - Ananthapuri Hospitals, Trivandrum
POST PREGNANCY WEIGHT LOSS? NOT SO FAST!!
Why worry when you can eat to lose weight? Here are five golden rules that every new mom should keep in mind before planning their post-pregnancy weight loss.
Rule 1: Don’t Push Yourself
It is completely natural to have some extra fat in your body after giving birth to a child.
Always remember - your health, along with your child’s, should take priority over everything else. Give your body some time to recover from childbirth. Take your time and lose weight gradually.
Rule 2: Don’t Disrupt Your Milk Supply
Ladies, if you are breastfeeding, then you need those calories to stabilise your milk supply. Losing weight drastically can reduce your milk production. Wait till your baby turns at least 2 months old before you take initiatives to slim down.
Rule 3: Don’t Skip Meals
Did you know that eating can help you lose those extra calories safely?
Yes, you heard it right. Here are a few healthy eating tips to help you get back in shape:
- Never skip meals. Deciding to not eat will not help you lose weight. It will just drain your energy instead
- Include more fruits and vegetables in your diet
- Eat 5 to 6 small meals a day rather than 3 larger meals
- Do not gulp down your food. Try to eat slowly and savour your meal. This will reduce your chance of overeating
- Consume less of high-fat dairy products
- Drink at least 12 glasses of water per day
- Avoid fizzy drinks, juices, and other sugary fluids that add to your calories
Rule 4: Don’t Be Quick to Exercise
Give at least six weeks for your body to recover from childbirth, before doing any rigorous exercise. Good exercise combined with a healthy diet can help you lose weight easily. During the first six weeks, discuss with your gynaecologist and start with gentle exercises such as:
- Stretching - Gentle stretching of your neck, arms and legs are advised during the first few weeks after childbirth.
- Walking - A good slow walk not only helps you become fit but also uplifts your mood
- Pelvic Floor Exercise - As you urinate, contract your muscles until the stream has temporarily stopped. Then release and let the urine flow. Try to do this 10 times per session, three times a day for the best results. This is also known as kegel exercise.
- Head lifts - Lie on your back with your arms along your sides. Bend your knees with your feet flat on the floor. Relax your muscles as you inhale. Slowly lift your head off the floor as you exhale. Inhale as you lower your head back down.
- Deep Belly Breathing - Sit upright and take deep breaths. As you inhale, contract and hold your abdominal muscles. Relax while exhaling. Gradually increase the amount of time you can hold the breath while contracting your muscles.
Rule 5: Don’t Stress Yourself
Firstly, pay less attention to the unrealistic pressure our society puts on women to stay fit and attractive. You are beautiful no matter what.
Secondly, give yourself a pat on the back for bringing another life to the earth.
And finally, stay happy!
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If you need any personalised advice, Ananthapuri Hospitals has an excellent team of nutritionists who can give you expert advice on a balanced diet for you and your family. To book an appointment, call us at +91 9400332777 or visit our hospital at Chacka, NH Bypass, Thiruvananthapuram.