The most common thing a woman wants to do right after she has given birth to a child is, to lose weight that she had gained during pregnancy. You lose about 4-5 kilograms of weight after delivery and you still lose some extra pounds (water weight) during your post partum period.You may not be allowed to exercise for at least two months after the delivery, but you can start with a weight loss diet plan after consulting your doctor. When you are feeding the baby you have to take sufficient amount of calories i.e. approximately 2700 calories per day.
Otherwise your calorie intake should be between 1500-2200 calories per day. If you begin to lose weight by reducing more calories that recommended, it may cause weakness, lethargy, anaemia and even giddiness in some cases. Post pregnancy weight loss diet should be carefully planned.
Tips for Post Pregnancy Weight Loss Diet
The first thing that you should do to lose weight after pregnancy is to cut down on your fat intake. Do not eat deep fried foods like chips and cutlets etc. Do not drink aerated drinks which contain empty calories. These foods will harm your baby’s health too, if you are breast feeding. Reduce the intake of starchy foods like rice and food made with refined flour such as white bread, buns and pizza. Avoid eating processed foods.
Essential Components in Your Diet to Lose Weight After Pregnancy
You lose a lot of blood during delivery and it causes weakness and loss of stamina after pregnancy. To recover your strength and stamina, your diet should consist of iron rich food like green leafy vegetables, eggs, fresh fruits and nuts.Iron improves the haemoglobin level in the body and helps to recover faster. Iron rich food is low calorie and strength building diet which will make you lose weight after pregnancy. Include vitamin C rich food items like lemon and orange in your food for better iron absorption.
Protein is a muscle building mineral as it helps to turn fat into muscle. Add proteins in your daily diet in form of lentils, legumes, chick peas and cottage cheese etc. Protein rich diet is a good source of energy. It will help you to lose weight after pregnancy while maintaining your fitness level.
Calcium is essential to prevent osteoporosis after delivery. Milk and curd is a great source of calcium. You can drink low fat milk and eat lots of curd to lose weight after pregnancy. Almonds also provide sufficient calcium and it also improves lactation. You should eat soaked and skinned almonds with milk for strength as well as to lose weight.
Most women suffer from constipation after pregnancy. Constipation leads to weight gain, therefore to keep your system clean to lose weight after pregnancy. You must incorporate enough fibre in your diet plan. You can eat raw vegetables like cabbage, carrot, tomatoes and lettuce in between your meals or drink vegetable soup which helps to cleanse the bowels. A clean stomach makes a healthy body. It is very essential that you take good care of your digestion and eat foods that prevent constipation to reduce weight after pregnancy.