Tips to get back into the shape again after Pregnancy
Be easy on yourself initially. Enjoy your motherhood and take the below-mentioned steps to gradually allow your body to get used to its old ways naturally:
1.Get up and start moving
2.Continue to Breastfeed
Get up & Start Moving
New moms are often sleep deprived and find it very difficult to even think about a simple yogasanas let alone fast-paced exercises. A point to be noted is that a woman’s body is not ready for any kind of serious exercise within the first 2-3 months of delivery.
In the meanwhile if it feels comfortable, then you can start walking. Walk a little more distance everyday till a point you feel your body can take it without getting overworked. Keep on doing this for atleast 3 months after which you be ready for a 15-20 minutes light cardio 3 -4 times week.
Continue to Breastfeed
Those women who breastfeed need eat some extra food since breastfeeding can burn around 600 to 800 calories per day, whether you are exercising or not.
In fact there are some females to tend to shed all their post delivery fat by breastfeeding alone. However, once you stop breatsfeeding you may start gaining pounds, unless you stick to your exercising routine along with healthy, nutritious diet.
In order to let your body heal take sufficient rest. Also, those who get plenty of sleep tend to lose more weight they are not compelled to binge on high-calorie, sugar laden foods for energy.
Here are some important diet changes that you need to make to lose weight fast post delivery:
- High Protein
- Healthy Snacks
- Nutrient dense low GI meals
- Avoid Junk
- Manage Stress
- Try a Belly Wrap
Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to each of your meals
The preferred strategy to keep weight in check would be to eat healthy and fibre dense snacks after every 3-4 hours. Try to keep healthy snacks like fruits, nuts (almonds), roasted chana, khakhras, idlis, dhoklas, sprouts, peanuts, wheat and soy biscuits, whole wheat sandwiches, clear soups, etc handy.
Nutrient Dense Low GI Meals
Your meals can comprise of jowar chapattis with soy nuggets or paneer with vegetables and salads or brown rice or wheat breads with sprouts, greens and soup.
Stay away from the fat laden and low fiber like pizzas, burgers, pav bhaji, pulav khadi, white bread sandwiches, idlis, dosas, pastries, cakes, chocolates, parathas, theplas, khichdi etc. Avoiding such foods will make you less hungry and will help to keep your stomach full and your tummy flat.
Cortisol is a hormone that can lead to weight gain. Stress can lead to increase in the amount of cortisol in your blood. This in turn can lead to weight gain, irritabality, fatigue etc.
Hence its best to learn to manage stress and help the weightloss process.
Try a Belly Wrap
Post-delivery abdominal wraps have been used around the world for centuries. Some specialists still recommend that newly made mums should wear one to help with posture and to provide abdominal support for the first 6-8 weeks after birth.
Enjoy your motherhood but also start taking care of yourself. Take steady and simple steps and you will soon reach your desired weight. In case you need any help, our experience doctors and nutritionists are just a call away.