It is usually difficult for women to lose weight after pregnancy and delivery. For which she begins to starve and do high strength exercises.
It is usually difficult for women to lose weight after pregnancy and delivery. For which she begins to starve and do a lot of strength training. Which makes women suffer from unnecessary stress and irritation. Along with this, they reduce the quantity and quality of breast milk for the newborn baby. All these factors are the major cause of postpartum depression in women.
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According to the American Association of Gynecology
A healthy weight gain of 61-11 kg during pregnancy. Gaining less or more than this can be harmful to health. Balanced diet, adequate sleep and medical mobility/exercise to control weight during pregnancy. Compulsory. Use fruits, vegetables and pulses in the diet.
Satisfy your hunger pangs with fruits and dry fruits instead of fried foods and junk.
Stay close to nature. Your health will also be good and later you and your baby will also be healthy.
According to the American Association of Nutrition and Dietetics After Delivery
A woman’s body needs more energy to return to its old shape. Because the body has to naturally remove the various changes that occur during the 9 months and the muscle spasms at the time of delivery.
Along with all these, milk production for the newborn is to be done daily. When a mom is producing milk, her body burns around 500 calories daily. Which is what a normal person spends in 1 hour of exercise.
A mother needs 2500 calories per day. You can get this energy by having a good and balanced daily diet. Therefore, the better and more balanced your diet is, the faster your body will return to its old shape.
Weight Loss Without Compromising Your Baby’s Feeding Routine
We are here to share some guidance on achieving a healthy weight loss of 3-4 kg per month without compromising your baby’s feeding routine.
Follow These Simple Steps
1. Start Your Day with a Glass of Plain Honey Water
Kickstart your mornings with a refreshing and wholesome ritual. A glass of plain honey water not only tantalizes your taste buds but also provides a natural energy boost. This delightful concoction, blending warm water and the sweetness of honey, not only hydrates your body but also jumpstarts your metabolism.
2. Opt for Quick and Nutritious Breakfast Options
Fuel your day with quick and nutritious breakfast choices. This is the foundation of your daily energy, so make it count. Consider options like whole-grain oats with fresh fruits, yogurt with nuts and seeds, or a smoothie packed with greens and protein.
3. Include a Variety of Nutrient-Dense Foods
Diversify your daily diet by incorporating a variety of nutrient-dense foods. Ensure your meals include one egg, two seasonal fruits, and three servings of raw vegetables. This colorful and varied approach not only provides essential vitamins and minerals but also adds vibrancy to your plate.
4. Stay Hydrated with Plain Water
Hydration is key to maintaining overall health. Aim to consume at least 12 glasses of plain water throughout the day. Adequate hydration supports digestion, helps regulate body temperature, and contributes to clearer skin.
5. Snack Smartly with Dates or Roasted Chickpeas
Combat midday cravings by keeping wholesome snacks within reach. Dates or roasted chickpeas are excellent choices – they not only satisfy your sweet or savory cravings but also provide a quick energy boost.
6. Ensure Three Balanced Meals Daily
Establish a rhythm of three well-balanced meals each day. Balance is the key to meeting your nutritional needs and maintaining sustained energy levels. Incorporate a mix of lean proteins, whole grains, and a rainbow of vegetables into your meals.
7. Prioritize Healthier Proteins in Curries
When preparing curries, prioritize healthier protein sources such as chicken, fish, or pulses. These choices are rich in essential nutrients and offer a lighter alternative to red meats, contributing to heart health and overall well-being.
8. Embrace Quality Sleep for Renewed Vitality
Finally, complete your holistic wellness routine by prioritizing quality sleep. Aim for eight to eight and a half hours of rest each night.
Follow these instructions and take special care of yourself and your family.