Congratulations! You are a new parent and it's an out of this world experience. The feeding, bathing, cuddling and sleep routine are a joyful ritual but can get overwhelming some times. Lack of exercise and sleep, no social life, anxiety; can take a toll on a new mother's self esteem and 'weight'.
Although, breast feeding the baby and all that running around does help lose some pregnancy weight but getting back to pre-pregnancy shape is a task.
It is important that once you and the baby settle in; a good diet and exercise regime to figured out that fits in to your lifestyle easily.
When you should you start dieting?
Well, you start eating healthy from 'day 1' after delivery. But, a low calorie or crash dieting program is not advisable until the baby is 6 months old.
How about exercise after delivery?
Medical experts restrict on certain physical strain immediately after delivery. Especially, if you have had a caesarean delivery. But, long walks with your baby in a stroller are the best workout and bonding session at this phase in life.
Does breast feeding the baby help lose weight?
Certainly. It is a calorie intensive activity and helps torch up couple of kilojoules from your body.
What about diet? Where and how to start?
Your diet needs to be healthy and well balanced. If you are breast feeding the baby, a calorie restricted diet is not advised. Until, the baby is 6 months old; the mother actually needs 500 kcal more to ensure good milk supply.
Gradually as the new mother starts weaning the baby, diet can be calorie restricted.
Breakfast should not be ignored. Have a cereal and protein combination in the morning. Toast and scramble whites, paneer sandwich, dalia and milk, savoury poha and curds are great options.
Green leafy vegetables, broccoli and yellow/orange vegetables should be a part of the meal daily. These are rich source of beta-carotene and folic acid that are good for the other and feeding baby. A good lunch meal can be 2 bran chappaties with a seasonal vegetable along with a whole grained pulse and salad with low fat curd.
Limiting on dairy fat, cream, cheese, butter, ghee, fried will certainly help you keep in shape.
Sugar, desserts, pudding can be avoided as these provided unnecessary calories with no nutritional benefit.
Two seasonal fruits are important in a day. Including one for noon snack and another in evening is a great healthy eating option.
Dinners can be light with a wholesome vegetable soup and a salad.
Should I consider a weight management program?
Dietitians are experts trained to help you get in shape. Consulting a diet expert and enrolling for a weight loss diet program with Nutri-Health Systems will certainly help you lose post pregnancy weight easily without ill-effects.
Author is providing detailed information on weight management program, losing weight after pregnancy of the Drshikha Nutri Health Pvt Ltd.Call-1800-103-6663 (Toll Free)
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