How to lose pregnancy weight? Pregnancy is the most beautiful phase in the life of a woman. The new addition to your family brings so much joy and love to you. Along with happiness comes a question which most women find worrisome – “How to lose pregnancy weight?” A lot of women wonder if they will ever get back to their pre-pregnancy body shape. Pregnancy and labor are phases where the body has to undergo a lot of hormonal, physical and mental changes, all of these accounts for the fat and weight gain. Keep reading to know how to lose pregnancy weight.
On average a woman gains around 12 to 15 kgs of weight during pregnancy. The total weight gain can be more in cases of complications or certain medical conditions during pregnancy. The increase in food intake owing to breastfeeding the baby also accounts for some gain in the weight. This weight gain is inevitable. But who says weight loss after pregnancy is not possible? Here is your answer to, “How to lose pregnancy weight? ”
How to Lose Pregnancy Weight?
Start at the right time:
You may wish to start at the earliest, but that is not wise. Don’t forget that until your baby is 6 months old, you are his only source of nutrition, any careless eating or dieting will have a direct impact on the baby’s health. So don’t rush. Just start eating wisely. Eat nutritious food and not all nutritious food is high in calories. Choose wisely. Once you start giving top feeds to your baby, its time to consider your diet.
You can start some low impact exercises like walking after 2-3 months, but do talk to your doctor before starting. However, it is wise to start with vigorous exercises only after 4-5 months.
Tips on How to Lose Pregnancy Weight:
Here are some simple tips on workout and diet that you can start using right from the beginning of your weight loss journey. Dont fear from working out. Just get an assurance from your doctor and start as indicated below.
Workout Tips:
If you had a normal delivery:
You will be able to start with light exercises like walking, yoga, and meditation by 3rd month. 5th month onwards you can go for brisk exercises. Avoid heavy intensity and high resistance exercises until you reach the 7th/ 8th month. Do it only when you feel physically strong and you do not face difficulty while doing any exercise. The best part about walking is you can carry your baby along with you in strollers or slings.
Women who were into lifting and strength training can restart their workout from the early months’ post-delivery. However, your doctor’s permission is important.
Overall, try to increase your daily activity level, take the staircase instead of the lift, park your vehicle farther from your destination. etc.
If you had a c section delivery:
It is best to ask your doctor about when you can start to lose pregnancy weight after a C-section. Approximately by 5th month, it will be safe for you to start with low-intensity exercises. However, you too can start being active around the house or work area in general. Walking is best suitable in either case.
Did you know?
Do you know that breastfeeding the baby can help you lose weight? Well, this is true. A study published in the American Journal of Clinical Nutrition states that women who breastfeed their babies are more likely to lose weight than those who do not. When the baby is breastfeeding, a hormone called oxytocin is produced in the body which helps in weight loss. Breastfeeding also helps in burning fat layers. A woman burns around 500 calories a day by breastfeeding. So how to lose weight after pregnancy? Breastfeed your baby!
Dietary modifications and Tips:
- Do not start dieting for the first 3 months after delivery. From the 4th month onwards, you can start paying attention to exclude food items that are fat-laden but lack nutrition, like French fries.
- You may want to check this weight loss diet plan for lactating women.
- Avoid red meats, choose lean meats and fish and egg whites.
- Avoid excess the three whites, namely Maida (refined flour), salt and sugar.
- Include more complex carbs like whole grains.
- Drink as much water as you can. This will take care of the metabolic waste load and thus make weight loss easy. Warm lemon water is also beneficial.
- To lose weight effectively you need to avoid all the extra calories from junk and fast food. Snack on healthier foods like raisin and almonds, popcorn, popped cereals, baked veggies as well as soups and salads.
- I have seen a lot of ladies buying ragi chakli, and other so-called healthy snacks. I would appeal to you, to not get fooled by such smart snacks. Even if that chakli is made of ragi instead of besan, it is still deep-fried in oil which does give similar calories as a regular chakli. Read labels to understand what you are actually eating.
Beneficial Post -Pregnancy diet plans:
- Post Delivery / Confinement diet/ Jhapa diet plan after normal delivery. ( First 40 days diet).
- Confinement / Jhapa diet plan after C section.
- Indian diet plan for Lactating Mothers ( What to eat after the first 40 days / Post Jhapa diet).
- Home remedies to increase breastmilk supply.
- Weight loss diet plan for Lactating mothers ( follow from 6- 7th-month onwards).
- Indian diet plan for babies top feed ( from 4th month to 1 year ).
EndNote:
Post-delivery a woman undergoes from a lot of physical and mental stress, you will feel exhausted and tired at most times. You will notice that your work capacity and stamina has gone down. So you may wonder how to lose pregnancy weight in such a condition. The physical exertion you did on a daily basis before conceiving looks like a big task. Don’t give up. It is just temporary, and nothing really can stop you from losing weight.
So now you know how to lose pregnancy weight. Chart out a proper weight loss plan. Read how to lose weight effectively.
Image : Copyright (c) 123RF Stock Photos
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Hi,
I need a diet plan for loosing weight after delivery. I had a c section ij month of October and my weight is still very high also my belly looks like I am still pregnant. I need your help to reduce specially belly significantly in couple of months as I need to attend one wedding function in month of march. I am breastfeeding the baby. Please reply. I have sent separate mail regarding same.
Thanks
Hi Suman ,
How are you doing ? i have replied to your email. kindly revert there.
Hi Payal. Hope you are doing well. My baby is 2 years old now. I had C-section. I have lost good weight and look better now. But tummy is the same . I still look 7 or 8 months pregnant. Please suggest something.
Hi Divya , have you started doing abdominal exercises ? even surya namaskar is a very good workout to get your body in the tone.
Hey Payal,
I gave birth to my baby by normal delivery and he is 2.5 months old. Before pregnancy my weight was 56 kgs ,height -5’2 and even after delivery my weight is 82 kgs .Plz suggest me exercise and diet to lose weight. I am breastfeeding my baby.
Hi Neha ,
Its too early for you to start with a weight loss diet , however, if you follow the month wise tips mentioned in the article above , it will really help you in getting back to shape slowly.
Hi Payal,
I have a 20day old baby delivered through C-section.
I want to know the current diet I m following is enough or not since I m getting lots of pressure to increase my diet. Though the issue is I m not feeling hungry enough to take that amount of food.
Pre Breakfast – papaya
Breakfast – 1parantha/bread with 2egg omlette + 1cup milk
Pre lunch – Grapes
Lunch – 1roti + 2bowls dal/bottle gourd/ khichdi
Supper – Milk + 2buiscut
Dinner – 1roti+2Bowls palak dal/khichdi
Hi Jamuna ,
Your diet has no galactogogues , and this will effect your milk supply tremendously … if you wan to feed your baby , please include galactogogues … check this – https://www.dietburrp.com/home-remedies-to-increase-breast-milk/ also your choices of fruits are bad for a 20 days old baby … please change them , or else your baby will poop a lot …
Hi Payal.
Hope you are doing well.
I had C-section in January. I have gained around 15 kgs and look very heavy now especially my tummy still looks like 7months pregnant.
I am doing walking and started with little excercises.
This is my diet let me know if it’s fine.
Morning – milk with bread.
Afternoon – rice with dal and sabzi and curd.
Evening – lemon tea or green tea with biscuits.
Dinner – 3-4 chapatis with sabzi.
Is it fine.
PS – I am not breastfeeding.
you diet is not appropriate for weight loss. if you are not breastfeeding , then follow our diet charts in the same sequence as mentioned below –
1400 calorie diet plan – https://youtu.be/5T-535rCLNA
1200 calories dietplan for weight loss – https://youtu.be/MhSoodZ76mg
Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0
Thank u for these important information. Really helpful. 🙂
🙂
Hi payal ,
This is lavanya from hyderabad. I have 18 month old baby. Post pregnency my weight is 65 kg and height is 5 inch. Please suggest me the good diet plan to reduce weight.
Regards,
Lavanya.
are you lactating ? if yes check this – https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/ if you are not lactating , start with this plan – https://www.dietburrp.com/7-days-vegetarian-diet-for-weight-loss-5-10-kgs-indian/
Hi
From how many days i can use stairs after C section as i mein Living on 2nd floor and plz guide hw can i reduce my weight, also from when i can use belt..
you can follow the tips mentioned in this article. Take stairs after 3 months from day of delivery .
Hello,
I M sonia. On 29-7-19 I gave birth to my son by C section . I want to loose my weight. My height is 5″ 1,and weight is abt 70 kg,also guide from when I start exercise and suggest me and idea diet plan as I M giving feed to my child.
https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/ check this
Hi Mam, I delivered boy baby on Nov 8th 2018 and he is 8Month old now. During pregnancy had thyroxin 25mg tablet. Stopped breastfeeding him when my kid is 3month old due to lack of milk supply. I have gained almost 10-15kgs of weight and more intake of rice and meat during initial days of post pregnancy to boost up milk supply but its of no use. I tried using maternity belts but stomach looks bigger and am looking like 7-8 month pregnant even now. My stomach seems to be hard and everyone saying me that I cant lose my belly weight. I am scared,worried and I have joined back to work since July 2018 in the IT company. So there will not be much physical activities as well. Please tell me whether will I be able to reduce weight and tummy size even if I start now. Guide me with healthy diet plan-exercise schedule which I should follow.
Hi Aishwarya ,
Firstly .. dont bother about what others are saying …other people alwys find pleasure in putting some one down . secondly be confident … dont be scared … now that you have joined work , involve in more physical activuty …. if you cant devote time for workout , improve lifestyle by taking the stairs always , eating the right food in less amount … walk a bit in the office , post lunch … or wake up 30 mins before your time and start with walking or home workout videos .. or you can do them post dinner if you cant do through the day …
food wise , you can take any of our 1200 calorie diet plan and start following …
Sry mam i forgot. C section. When it heal completely. When i join office
Hi mam i loss my baby on 16.05.2018 it’s happen obstruction.. actually i went Evry doctor check up every thing is fine. And when I 36 weeks and last 9th doctor said that u have time she told me. 09.09.2017 and ed 16.06.2018 /24.06.2018 in scan report my last delivery date given. but why suddenly it’s happen. and my next pregnancy when i plan and anything prablam for next baby now I’m worried about I’ have PCOd prabalm.
Hi.. I have undergone 15 weeks miscarriage twice. And hence gained 8 kg. Is it advisable to immediately start dieting to loose weight. I do not want to gain more weight during the rest period of 1 month. Please suggest something..
Hi Sunio ,
May god give you strength to hold through this period . i can understand your feelings , but please dont rush for weight loss . give it a month . and then get to a routine of eating healthy and exercising . get in touch with me once you feel strong enough , ill help u in detail.
Hi payal…mera 18 months old baby hai…intially i lost weight but now im stuck on 74 kg my height is 5.4 age 32…help me to loose ten kgs
Hi Naina , are you breast feeding him ? if yes , then the diet will be different . if not , then you can follow any of these –
https://www.dietburrp.com/?s=7+days
Hi Payal.
My son is 1year old.still my weight is 78kg.i started doing yoga& walking . But its nt reducing.will you please send me a diet chat and right exercise for reducing my weight
Hi Lopa ,
i wil have to plan a personalized diet for you. please check this – https://www.dietburrp.com/diet-services/
Hi mam.. I delivered a baby boy on 26dec 2017..he is on breastfeeding.. Andi hv put on 10kg weight..please suggest a diet plan of weight loss while breast feeding
Hi Alisha ,
I will have to plan a personalized diet for you . you can check this page – https://www.dietburrp.com/diet-services/
Hello Mam
I had my baby on 25th september last year by c.sec .. I have gained lot of weight ..speacially tummy area .. please suggest me some good diet plan .. and can i start gyming now .. or kapal bhati (yoga) As now my baby is on her 7th month .. I am not breast feeding her ..
Thank u
yes its time that you can start good amount of exercises now . and if you are not breast feeding , you can follow the diet plans mentioned on dietburrp . check this – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi payal,
This is lavanya from hyderabad. I have 18 month old baby . Post pregnency my weight is 65 kg and my height is 5 inch. Please suggest me the good diet plan to reduce weight especially belly and thigh area.
Regards,
Lavanya.
Hello mam mera 7th Dec 2017 ko forceps delivery hua hai I gained too much weight during pregnancy now my weight is 78 kg & my height is 5.4 within next 2 months muze office join karna hai my baby boy birth weight 2.7 now he is 4.7 plz suggest me something jis se mera weight lose ho aur mera baby weight gain thik tarike se ho
Hi Supriya ,
Are you breast feeding him ? if yes , then going on a diet so early is not right . you can start with walking for 45 mins
hello payal ji,,,meri 6 dec ko c section delievery hui hai frm frst day to till now mujhe rest nhi mila kyunki baby colic hai so cry alot having other child aswell n ther was no kne look after me except husband so mujhe cooking washing sab karna pda toh mujhe fear hai ki khi meri health life long ke liye toh khrab nahi ho jayegy like m in stress ki mei phele jaise he ho jaungy without pain n weekness abhy pain hai back mei bt otherwise m ok to do house wrk slowly .
Hi Kajal ,
dont worry , be mentally strong , there are a lot of women who remain alone and there is no one to look after them after delivery . do house hold work , but dont pick heavy things and bend much . looking after 2 kids is tedious . if your pocket allows , you should hire a help . eating proper food , a little ghee and those traditional laddoos will help you in great way to become strong again .