Pregnancy is a transformative phase, but the physical changes can linger long after childbirth. Many new mothers wish to return to their pre-pregnancy weight, but it's essential to approach postpartum weight loss with patience, realistic expectations, and a focus on long-term health. The goal should not be rapid weight loss, but rather a natural and sustainable approach that supports recovery, breastfeeding and overall physical and mental well-being.
Why Postpartum Weight Loss Should Be Gradual?
The body goes through remarkable changes during pregnancy. Hormones, fluid retention, increased fat storage for lactation and slower metabolism during the initial recovery stage all impact weight loss. Remember, trying to shed weight rapidly can result in:
Reduce the quality of milk production if you are breastfeeding
Nutritional deficiencies
Stress
Medical experts recommend ideally waiting for 6-8 weeks post-childbirth before beginning any weight loss program. And longer for those who had a C-section or pregnancy-related complications.
Sustainable Postpartum Weight Loss Tips
Prioritise Whole, Nutrient-Dense Foods
Pay attention to adding whole foods that are rich in dietary fibre and other vital nutrients, which rejuvenate the body and support recovery. Include a rich array of complex carbohydrates, such as brown rice, steel-cut oats, and quinoa. Also, include good-quality lean proteins, healthy fats like nuts, seeds, avocado, and olive oil, as well as plenty of fresh fruits and vegetables, and low-fat dairy and dairy products.
Focus On Meal Timings
Erratic meal timings and skipping meals can slow down metabolism and increase cravings. Thus, it is important to have three main meals with 2 intermediary snacks to keep you satiated and control unwanted hunger pangs. Maintain portion control using the plate method, such as half portion vegetables, quarter portion lean protein and whole grains.
Also Read: Post-Partum Weight Loss: 5 Easy Steps To Get Back In Shape
Maintain Hydration
Staying well hydrated aids in triggering metabolism and supports milk production. It is important to drink at least 8-10 glasses of water daily.
Continue Breastfeeding
Breastfeeding is proven to burn 300–500 calories/day and help shrink the uterus back to pre-pregnancy size. However, make sure to eat healthy and have a balanced meal, enough to support milk production.
Avoid Processed Foods
Refrain from eating processed foods, highly refined and junk foods, including soft drinks, sugary beverages, baked goods, pastries and candies.
Get Moving (Gently)
Start with a slow pace of walking for 20-30 minutes daily or get enrolled in postnatal yoga classes to tone done your body and lose fat. Also, light stretching and breathing exercises may help. Gradually increase the intensity of workouts once your gynaecologist approves.
Get Sound Sleep
Improper sleep can increase cravings and slow metabolism. While full-night sleep may be difficult with a newborn, try getting power naps during the day and sharing night duties is possible.
Be Kind to Yourself
Weight loss post-pregnancy is a journey, not a race. Everybody is different. Avoid comparing yourself to others or social media ideals.
Sample Postpartum Diet Plan (For a Breastfeeding Mother)
Note: Caloric needs may vary. Breastfeeding moms typically need an extra 300–500 calories/day.
Early Morning (7:00 AM)
Warm lemon-infused water or fenugreek tea
5 soaked almonds and 2 walnuts
Also Read: Postnatal Yogasanas: 5 Extraordinary Healing Poses To Recover After Delivery
Breakfast (8:00–9:00 AM)
1 cup of Vegetable oats/poha/upma with sambar and chutney or
2 whole wheat or ragi dosas with chutney or
1 boiled egg + 2 slices of whole wheat bread + fruit
Mid-Morning Snack (11:00 AM)
Seasonal fruit (apple, papaya, banana, or guava)
Coconut water or buttermilk
Lunch (1:00 PM)
2 multigrain rotis or 1 cup brown rice
1 bowl of dal or legumes (chickpeas, rajma) or lean meat curry
1 cup of vegetable sabzi or stir fry and 1 cup of salad
1 cup of curd
Evening Snack (4:30 PM)
Roasted chana or boiled sprouts or oats and nuts laddoo
1 cup of milk
Dinner (7:00–8:00 PM)
1 cup of Vegetable soup
2 roti or a small portion of brown rice or 1 cup of kichadi
Light sabzi (avoid heavy or oily foods)
Post-Dinner (if hungry)
A cup of warm milk with a pinch of turmeric or nutmeg
Conclusion
Postpartum weight loss is best achieved through mindful eating practice, gentle exercise, and consistent healthy habits. Most importantly, give yourself grace and time to heal and recover. Focus on healing, bonding with your baby, and feeling good in your skin. The weight will come off in time with care and patience.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Reducing Postpartum Weight Retention: A Review of the Implementation Challenges of Postpartum Lifestyle Interventions
Maureen Makama 1, Helen Skouteris 2, Lisa J Moran 1,*,†, Siew Lim 1,*,†
Reducing Postpartum Weight Retention: A Review of the Implementation Challenges of Postpartum Lifestyle Interventions
Maureen Makama 1, Helen Skouteris 2, Lisa J Moran 1,*,†, Siew Lim 1,*,
Dietary treatment postpartum in women with obesity reduces weight and prevents weight gain: a randomised controlled trial
https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-023-05976-w
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