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Post Pregnancy Weight Loss Plan: Diet, Exercise, and More...

Want to lose weight after delivery? - Quite NOT A Task!

Most women worry about gaining weight and not being able to lose any of it after they deliver a baby.

However, don’t worry at all because a recent study states that most women are capable of losing all the excess weight they have gained if they follow a simple weight-loss diet plan.

During the delivery, the mother already loses some weight as the baby is born and all the toxins and fluids are removed.

Also, the regularities of periods help women release some excess weight. 

Starting a diet right after you deliver a baby is not the best thing to do. You should wait at least two months after the delivery for your body to adjust with the new things. 

In those two months, you can try sleeping early and waking up early as this sets your body biological clock. I know it is not easy with a newborn’s laughter and tears, but try!

Have enough water, fruit juices and remain hydrated throughout the initial months.

At least, skip all the junk food as that is not at all health for you and your baby. 

THE POST-DELIVERY WEIGHT-LOSS DIET PLAN:

Although this weight-loss plan is very effective after delivering a baby, it is advised that you talk to your doctor or physician once. 

THE GOAL 

Remember, the goal is to lose weight sustainably and not quickly. This way you will be able to keep it off for a long time.

The diet plan has been divided in 7 portion-controlled meals to prevent you from binge eating on junk foods or saturated fats.

Early Morning Ritual Options:

You should consume some of the following items every morning:

  • A cup of low-fat skimmed milk
  • Fresh apple juice without any sugar
  • Detox Juice: Carrots + Apples + Honey + Ginger + Lemon
  • Watermelon or Muskmelon Juice
  • A handful of Dryfruits
  • Almond Milk
Breakfast Options:

Your breakfast should consist a lot of protein, minerals and vitamins.

  • Whole wheat bread with boiled eggs
  • Omelets
  • Berries + Yogurt Smoothie
  • Avocado toast
  • Overnight soaked Oats with bananas and strawberries
Mid-Morning Snack Options:

When you’re done with your exercises, you should consume some energizing foods:

  • A glass of low-fat buttermilk
  • A cup of sprouts
  • Some cinnamon crackers
  • Sugarcane juice
  • Lemonade with lots of ginger
  • Green Smoothie
  • Coconut Water
Lunch Options:

Your lunch should give you a good amount of energy from complex carbohydrates, proteins and saturated fats.

These fats help the fat-soluble vitamins dissolve and get absorbed faster.

  • 2 Tortillas and Cottage Cheese with vegetables
  • Cumin seeds Brown Rice and Yogurt 
  • Egg curry with brown rice
  • Cauliflower rice/Beetroot Rice with salad and curry
  • Chicken Tuna Sandiwch
  • Whole Wheat Noodles with chicken soup
Evening Munching Options:

Your tea/coffee time should consist of low-calorie unsweetened foods as your sugar levels may spike if you eat too much artificial sugar.

  • Fresh fruit (natural sweet flavour)
  • Skimmed milk
  • Green or herbal tea
  • Corn sandwich
  • Oats crackers
  • Granola bars
  • Mint Crackers
  • Nuts/Peanut Butter
  • Vegetable juices/Smoothies
Dinner Options:

Your dinner should include lesser and reduced portions. This helps your digestive system do its job easily. 

  • 2/3 Tortillas with sauted vegetables
  • Mixed vegetable salad
  • Leafy vegetable soup
  • Spinach and cottage cheese curry
  • Fish curry with rice
  • Lean meats with whole wheat bread
Post-Dinner Munching Options:

Having a spoonful of ice cream after dinner can help you remain happy and stress-free. This speeds up the digestion as well as metabolism.

In case, you’re hungry before bedtime, you may have a cup of turmeric skim milk.

Breastfeeding can help you lose weight too!

Women often skip breastfeeding and start feeding cow or buffalo milk to the child. This is not so good as the child needs nutrients from mother’s milk. 

Science has proven that breastfeeding can help you lose weight too. First Cry (Parenting) says that the process of lactation burns a lot of calories naturally.

So feeding milk can actually help you burn a few calories every day.

How soon should you expect results?

Keep realistic goals, please! Losing ten or twenty kilos a month is possible but not realistic.

This type of weight loss is often temporary as the lost weight comes back. Do not starve yourself.

Eat everything in a limited amount and divide your meals. This helps you remain full and hydrated every now and then. 

If you have had a C-section, weight gain or loss may be difficult for a while. So simply aim at losing 300-500 grams a week. This way you will lose weight permanently. 

If you think you will lose weight within a month, remember that you have a baby now.

The baby gets nutrients from your milk. Avoiding proteins, fats and carbs will keep your baby deprived of those too.

This is not a  healthy way to lose weight. Hence, it is advised that you include every nutrient, mineral and vitamin in your diet on a daily basis.

Also, consult your doctor if you think your weight loss has become very difficult.

What are the rules for a sustainable weight loss?

A sustainable weight loss can be attained by following a few rules.

  1. Consume Enough Water:

You should keep drinking water. At least, 12 full glasses of water every day will keep you hydrated.

This helps flushing out toxins too. Drink lukewarm to warm water in the morning and before bedtime.

  1. Exercise:

You must remain active and exercise daily. You must exercise to remain fit and healthy.

  1. Sleep Better:

Early to bed and early to rise, makes a WOman healthy wealthy and wise. 

  1. Rest, Peace of Mind:

Yes, you do have a baby, but some ‘Me-time’ is important too. Spending some time for yourself is also important for your well-being.

This can help the brain signal other cells to release happy hormones that accelerate the metabolism.

What should you avoid?

  • You must avoid alcohol, cigaretts, aerated beverages and caffeine. 
  • Being awake till midnight should be avoided as this could turn you into a nocturnal being.\
  • Don’t sit at one place all the time as this makes you lazy.
  • Don’t use your baby as an excuse.
  • Don’t avoid vegetables, carbs and healthy fats. They’re important.
  • Don’t avoid yourself.

TIP

Loving yourself and remaining dedicated towards your goals can make anything possible.

You can lose as much weight as you want and never gain it back only if you remain committed. All the best! You can do it!

References:

https://parenting.firstcry.com/articles/post-pregnancy-weight-loss-diet-that-works/

https://www.healthline.com/nutrition/weight-loss-after-pregnancy#tips

https://www.healthifyme.com/blog/post-pregnancy-weight-loss-tips-diet-plan-foods/

https://www.healthline.com/health/postpartum-diet

https://www.in.pampers.com/pregnancy/healthy-pregnancy/article/postnatal-diet-plan

https://www.parenthelp123.org/pregnancy/after-pregnancy/postpartum-nutrition

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