Post-Pregnancy Weight Loss | Tips & Diet plan to lose weight

Japleen Kaur
Japleen Kaur
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Post-Pregnancy Weight Loss

I went through a normal delivery process. It was painful but every moment of pain gave me a new life- the reincarnation as a mother. Witnessing a life growing inside me, feeling every movement, made me feel more alive than she has ever felt. We will also talk about her Post-Pregnancy Weight Loss journey.

The first few months were very hectic as my little baby Aarush was growing up so fast. I had to be constantly on the clock, from changing nappies to feeding him multiple times of the day. Sometimes even compromising on a whole night’s sleep. Sleep is one thing I never thought I’ll give up, never in my wildest dreams! The whole biological clock went berserk.

Although I do not have any regret about the changes I went through, my weight reached its unhealthiest stage by the end of the 6th-month post-delivery. I became insecure about the way I looked to a point that I did not want to step out of home anymore. I used to have depressive thoughts and felt like my life has no purpose left. Also, I was convinced that it was me who could not take care of my body. It was at my lowest point that I came to know about Fitelo through a friend.

PREGNANCY WEIGHT GAIN

After much thought, I enrolled in their 4-month diet program. My dietician- Surbhi became my biggest motivator. It was as if I found a friend in her. She would listen to all my tantrums patiently. The diet given to me was customized as per my likes and dislikes and lifestyle. Also, I was able to reduce 12 kgs by the end of my program. It was a roller-coaster ride for me.

Today, I feel proud of my body for going through so much and supporting me in every way possible. I am at a healthy weight now and also in the happiest phase of my life. This was the story of our client- Rupinder from Jalandhar. She is our Supermom and we are very proud of her.

POST-PREGNANCY WEIGHT GAIN

More often than not, women give up on themselves after gaining weight post-pregnancy.
But that need not be the case. Despite common belief, post-pregnancy weight loss is no rocket science.

Pregnancy induces the production of a hormone called HCG. It helps to keep the lining of the uterus healthy. This is done so that embryonic growth during pregnancy can be maintained. HCG enters directly into the bloodstream. Then, it takes control of biological functions like metabolism, digestion, energy and nutrition distribution on its own. Thus this hormone overpowers the brain signals. Further, it diverts all of the woman’s energy and fat to the baby and then back to her. All this extra weight gained during pregnancy stays even after that. A gain of 1-2 pounds is recommended, but more than that is unsuitable.

FACTORS AFFECTING POST-PREGNANCY WEIGHT GAIN

PREGNANCY WEIGHT GAIN

EATING FOR TWO

After pregnancy, the appetite is stimulated by prolactin, the fundamental hormone associated with lactation, making the mother hungry. Also while breastfeeding, one needs to eat for two to meet the daily calorie requirement. These are one of the top reasons for difficulty in weight loss after delivery. Breastfeeding easily takes up 400-500 calories a day. So, to make up for the loss, a nutrient-rich diet is needed and not just empty calories. Read how our client Jaspreet lost weight while breastfeeding.

STRESS

Entering a completely new avenue of motherhood is stressful for the new mom. The release of the stress hormone- Cortisol increases the appetite. Moreover, cravings lead to impulsive eating.

SLEEPLESS NIGHTS

It is difficult for a new mom to get proper sleep due to the constant attention required by the newborn. It leads to a strong urge to binge on snacks at odd hours. (Read how Manisha lost her post-pregnancy weight loss while also improving her Sleep pattern)

POSTPARTUM DEPRESSION

Postpartum depression can make the mother eat more and exercise less. This is all done with a purpose to comfort herself. Consumption of antidepressants also paves the way for weight gain.

GESTATIONAL DIABETES

Gestational diabetes is the type of diabetes diagnosed for the first time during pregnancy. Although it can be regulated by consuming healthy meals and exercising. And, if left uncontrolled, it can finish off by gaining a few pounds.

POSTPARTUM THYROIDITIS

The thyroid gland present at the base of the neck gets swollen within a year following childbirth. It thus causes postpartum thyroiditis. It occurs rarely but may lead to weight gain.

Points to keep in mind that will help you glide through your post-pregnancy weight loss journey.

THINGS TO FOLLOW AFTER DELIVERY WEIGHT LOSS DIET

Weight loss after delivery

A COLORFUL BALANCED DIET

The more the colour on your plate, the greater is your chance of losing weight. Vitamin and mineral-rich fruits and vegetables help build immunity. This is highly imperative because the body has been through physiological stress of a large magnitude.

HYDRATION IS IMPORTANT

Your body requires plenty of fluids. Make sure to consume 6-10 glasses of water every day.

FOODS RICH IN PROTEIN

Protein-rich foods help you recover from the stresses of childbirth. New and young mothers need to give special attention to the protein in their diet.

GALACTAGOGUES

I have not heard of this word before, what are galactagogues? Galactagogues are foods that enhance breast milk production.

MOVEMENT IS IMPORTANT

We are not pushing the idea of exhausting the body by doing hardcore exercises to lose post-pregnancy weight. An already stressed-out, sleep-deprived new mom need not jump into the extensive cardio post her delivery. Just a few strolls a day to the nearby grocery store are enough.

THINGS TO AVOID AFTER DELIVERY WEIGHT LOSS DIET

Weight loss after delivery

ALCOHOL

Alcohol should be completely avoided as it contains empty calories. Moreover, it can lead to increased belly fat. Apart from this, some amount of alcohol may be transferred through breastmilk to the baby.

JUNK OR PROCESSED FOODS

Junk foods are full of refined carbohydrates and hard-to-digest fats. They adversely affect the production of breastmilk in mothers. Hence the avoidance of junk foods at least for a few months is highly advisable.

SUGARY FOODS

Try to control the urge of drinking carbonated colas and desserts. Instead, try switching towards healthy homemade sweets and drinks. You can also take fresh fruit juices, smoothies, homemade pies and porridges in a balanced way.

SAY NO TO CRASH DIETS

A woman’s body requires proper nutrients to rejuvenate and thrive after giving birth. Also, during breastfeeding, the body needs more calories than usual. Crash diets mostly work on an extreme calorie deficit. Thus it misses out on most of the vital nutrients.

Weight loss after delivery

TO SUMMARIZE

Weight loss after delivery is not as difficult as it seems. Like all other areas of life, balance is key here. After giving birth, mothers become so invested in their newborn’s journey. This leads to them giving up self-care. So, do not make this mistake. Prioritize taking good care of yourself. We say this because your body has undergone a huge transformation.

Do not rush, weight loss is a process in itself. Indulge in a healthy lifestyle. Start with healthy eating and follow a proper diet. Thus, you will see how fast and efficiently your body adapts to this new happy life. Read about Manisha’s miraculous postpartum weight loss.

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DISCLAIMER

Every testimonial on the Fitelo website, app, social media, and other platforms is from our client. Moreover, they have followed our programs and nutrition/diet advice given by our experts. Read the full disclaimer.


Japleen Kaur
Japleen Kaur
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