Congratulations on conceiving your little bundle of Joy! The journey from pregnancy to childbirth is both beautiful and challenging at the same time. Various unpleasant experiences, unpredictable mood swings, morning sickness, and other pregnancy-related side symptoms drift away after a few weeks. However, one thing which refuses to go away is Post Pregnancy Weight. According to experts, the typical increase in weight during pregnancy is 15-17 kg. It’s no surprise that reducing the additional weight after delivery is a difficult task!

Do you know that seeking to lose weight quickly and rapidly might contaminate your breast milk, causing a great risk to the nursing child? You should be looking to lose your pregnancy weight gradually and effectively with a reliable postpartum weight loss diet plan. A Women’s body needs 1500-2200 calories daily for regular functioning. But as a new breastfeeding mother, you should consume a minimum of 1800 calories, for the proper nourishment of both you and your body. It is suggested that you begin working on any diet plans after 6 months of postpartum recovery.

Fitting back into your pre-pregnancy pants and clothes seems to be an impossible task. But not with Priyatama Srivastava, Gurgaon’s Best Dietician. Let me remind all you new moms out there: postpartum weight gain is a common phenomenon faced by many of them. If you’re having difficulties reducing the weight you gained after having a child, don’t panic; you’re not alone. It is not advisable to jump on tricks and tips of the weight loss journey immediately after your delivery as your body is still adjusting to the drastic change and will take a few weeks to recover. In this article, I’ll provide you with a few mandatory tips to follow, as well as foods to eat and foods to avoid for your postpartum diet plan.

FOLLOW THESE HANDY TIPS:

• Eat 5-6 Small Meals in a day.
• Never Skip your Meal, especially Morning Breakfast.
• Stick to a diet that provides between 1500-1800 calories each day.
• Avoid tempting fried foods such as samosas and chips. Etc
• Baked goods, pickles, papads, jams, and sauces should all be avoided at all costs
• Limit your intake of junk and processed foods.
• Continue to breastfeed your baby up to 7-12 months if possible as it helps to reduce your weight.
• Moms who are breastfeeding require an additional 520 kcal per day to compensate for the calories utilized in milk production. Increase portion size or add additional healthy snacks to do so.
• Exercise Regularly along with a balanced diet.
• If you had a caesarean delivery, consult a doctor before going for exercising or any physical activity.
• Stay Positive with your Post-Partum weight loss journey as nothing is impossible with the right diet plan and the right dietitian on your side.
• Target inch loss, more than weight loss.

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What to include in your postpartum diet plan?

When following a postpartum diet plan, it’s crucial to keep track of what you’re eating and how much you’re eating. The foods listed below will help you to achieve your goal.

• Fibre: Fiber-rich foods should be consumed by all new moms. Did you know including high-fibre foods in your diet offers several advantages, such as keeping the stomach healthy, improving heart health, and aiding weight reduction? Fibre-rich foods help to promote digestive health. Soluble fibre regulates your hunger hormones, allowing you to eat less as a consequence.

You can increase your fibre intake by including kidney beans, lentils,chickpeas, soya beans, baked beans, green peas, chia seeds, almonds,wholemeal bread, brown rice, and other foods in your diet.

• Protein: Consuming food that is high in protein can boost your metabolism and bring down your calorie intake by decreasing your appetite which is like the cherry on the top for achieving your weight loss goal. Eat foods that have protein such as milk, cheese, Yogurt, meat, fish  Black beans, Corn, Oats, Avocado, Pistachios, Brussel sprouts etc.
• Add farm-fresh food to your diet: Green veggies and fruits are the healthiest substitutes for junk food. Half of your plate should be fruits and veggies. They include vitamins and minerals that are beneficial to your health. They prevent the accumulation of fat in your body while also providing the necessary nourishment for you and your baby.

        Guava, banana, apple, broccoli, tomatoes, cauliflower, raspberries,blackberries, orange, potato, sweet potato, and other fruits and vegetables should all be included in your diet.

Avoid these foods

When it comes to losing weight, what you avoid eating is more essential than what you eat, as there are a few foods that simply keep getting in your way of achieving that perfect healthy body. Here’s a list of things you should avoid during the post-pregnancy period

• Highly Processed Food: High-processed foods are highly harmful to your health. For your weight-loss journey, it’s a Big Red Flag. Your body is already consuming high-calorie foods after pregnancy, so adding processed foods will increase fat.

         Avoid the following processed meals and beverages:

• Meals Made in the Microwave
• Junk or Fast Food Items.
• Bakery Products
• Chips made from potatoes
• Soda
• High sugar and salt content

• Refined Carbohydrates: Sugary and refined carbohydrate-rich foods are poor in nutrients but high in calories. Consuming foods with a high calorific content but poor nutritional value can make you gain weight and raise your risk of heart disease, cancer, and diabetes. Avoid carbonated and sugary drinks, as well as other processed food options such as packaged cookies, cakes, and the like. Instead, choose nutritious foods. If you must have something sweet, go for organic bakery treats rather than processed and packed cookies.

• Alcohol:- If you truly want to protect your baby’s and your health, say no to alcohol. If you are consuming it, you’re passing it on to your baby through breastfeeding. Alcohol adds unwanted calories with no nutritional value and also contribute to weight gain by causing extra fat to be deposited around the organs, generally at belly fat.

So this is a list of items you must include in your weight-loss Postpartum Diet Plan. Hopefully, this article has helped you to know how to lose weight after pregnancy by sticking to a basic eating plan. Just Remember, that gaining weight is a normal aspect of pregnancy. The weight will naturally drop off, just like it did when you first gained it. All you have to do is adopt a few healthy living lifestyle habits and have a positive mindset towards it.

Apart from this fundamental diet plan, if you want to create your diet based on your medical circumstances and nutritional preferences, contact Priyatama Srivastava, the Best Dietician in Gurgaon, who can help you fall in love with your diet.