We know how difficult and tiresome a weight loss journey can sound, but it need…Read More
Most new moms are excited about putting away their maternity clothes. Here’s the low down on post pregnancy weight loss – from how to do it, to how quickly you can lose those extra pounds.
It’s normal to gain weight during pregnancy. The U.S. Institute of Medicine recommends that if you were:
It is typical to lose around 5.9 kilograms during delivery. This includes the weight of the amniotic fluid and placenta, as well as the weight of the baby. In the first week after delivery, you’ll lose more weight as you lose retained fluids. But, the extra fat stored during your pregnancy will not go away on its own. Through diet and regular exercise, you might lose between 0.5 to 0.68 kilograms a week. Therefore, it could take between 6 months to a year to return to your pre-pregnancy weight. Be gentle with your body as you recover from childbirth and adapt to the changes it brings.[Weight loss after pregnancy: Reclaiming your body](https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/weight-loss-after-pregnancy/art-20047813 “Weight loss after pregnancy: … Continue reading
You need time to physically recover from childbirth. If you lose weight too quickly after delivery it can lengthen your recovery time. Wait till your 6 week check up before you try to lose your pregnancy weight. In case you are breastfeeding, wait till your baby is 2 months old and your milk supply has stabilized before you try to cut calories from your diet.[Losing weight after pregnancy](https://medlineplus.gov/ency/patientinstructions/000586.htm “Losing weight after pregnancy”). U.S. National Library of Medicine.
Aim to lose between 0.5 to 0.68 kilograms in a week. You can achieve this goal by having a healthy diet and engaging in physical activity or exercise. Do keep in mind that if your baby is having only your milk, you’ll need 500 calories more every day than you used to consume before you were pregnant. Also keep in mind that you’ll want to lose weight slowly if you’re breastfeeding. Sudden weight loss can lessen milk production. But losing around 0.68 kilograms a week should not adversely affect your health or milk production.[Losing weight after pregnancy](https://medlineplus.gov/ency/patientinstructions/000586.htm “Losing weight after pregnancy”). U.S. National Library of Medicine.
You can lose weight by having a healthy diet and incorporating physical activity into your day.
A healthy diet includes:
Note: Foods like tofu, soya and pasta are not recommended in ayurveda as they are heavy and hard to digest. They also cause vata dosha to increase. So, remember this, when trying these foods. Listen to your body and eliminate these to items to see if that heaviness or bloating eases.
Follow these dietary tips to lose weight safely:
Regular physical activity can make you feel more energetic, keep you fit, and even relax you. It can help your body recover from childbirth and ward off postnatal depression too.
If you have had a normal delivery, you can try gentle exercises as soon as you feel strong enough. This includes gentle stretches, pelvic exercises, walking, etc. It’s considered best to wait till your 6 week postnatal check to start high impact exercises such as running or aerobics. This can vary a bit from person to person. Listen to your body and check in with your doctor.
If you’ve had a caesarean or a complicated delivery you could take longer to recover. Your doctor will be able to let you know when you can start exercising.
Follow these tips to incorporate physical activity into your day:
We’ve all heard of the benefits of breastfeeding – it’s the perfect food for your baby, it can protect them from certain diseases and infection, and strengthen your bond with them. But did you know that it can also help you shed those extra pounds? When you breast-feed you use calories from your diet as well as fat cells stored by your body to fuel milk production. So, you can lose weight naturally by breastfeeding.[Weight loss after pregnancy: Reclaiming your body](https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/weight-loss-after-pregnancy/art-20047813 “Weight loss after pregnancy: … Continue reading
Your mental health is as important as your physical wellbeing. It is estimated that around 1 out of 10 women suffer from depression in the year after giving birth. Here are a few ideas that can be helpful in boosting your mood:
In Ayurveda, postnatal care is termed ‘sutika paricharya’. It includes a healthy diet and the use of medicinal herbs. Some Ayurvedic tips for postnatal care include:
|↑1||InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Pregnancy and birth: Weight gain in pregnancy. 2009 Jun 17 [Updated 2018 Mar 22].|
|↑2, ↑12||[Weight loss after pregnancy: Reclaiming your body](https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/weight-loss-after-pregnancy/art-20047813 “Weight loss after pregnancy: Reclaiming your body”). Mayo Clinic.|
|↑3, ↑4, ↑8||[Losing weight after pregnancy](https://medlineplus.gov/ency/patientinstructions/000586.htm “Losing weight after pregnancy”). U.S. National Library of Medicine.|
|↑5||[Breastfeeding and diet](https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/ “Breastfeeding and diet”).NHS,UK.|
|↑6||Anjana Pathak, Lajwanti Keswani, Salil Jain, Nitin Ujjaliya. “HOLISTIC INTERPRETATION OF POSTNATAL CARE WITH DIET IN AYURVEDA”. IAMJ: Volume 8, Issue 1, January – 2020 (www.iamj.in) Page 2432.|
|↑7||Singh, Jai Kumar, Pooja Nanda, and Satya Manav Dayal. “CRITICAL ANALYSIS OF PATHYA WSR YAVAGU KALPANA.”|
|↑9, ↑11, ↑13||[Keeping fit and healthy with a baby](https://www.nhs.uk/conditions/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/ “Keeping fit and healthy with a baby”).NHS,UK.|
|↑10||Davies GA, Wolfe LA, Mottola MF, MacKinnon C; Society of Obstetricians and gynecologists of Canada, SOGC Clinical Practice Obstetrics Committee. Joint SOGC/CSEP clinical practice guideline: exercise in pregnancy and the postpartum period. Can J Appl Physiol. 2003 Jun;28(3):330-41. PMID: 12955862.|
|↑14||Neeraja, D. S. N. V., and M. Paramkusha Rao. “CLINICAL STUDY WITH KANAJATA (PIPER LONGUM LINN. ROOT) AND ITS EFFECT ON POSTNATAL ABDOMINAL BULKINESS IN WOMEN.” (2016).|
|↑15||Sangwan, Anju. “SUTIKA PARICHARYA-POST NATAL CARE IN AYURVEDA.” (2018).|
Dr. Manjula has 12 years of experience in the field of Ayurveda and worked as a Consultant and General Physician for over 5 years before starting her private practice. In addition to BAMS, she also has an Advanced Diploma in Clinical Research and is trained in Panchkarma. She is an expert at diagnosis of the root cause and planning effective treatment for multiple issues.