Weight, Health & Nutrition Post Pregnancy

This article is authored by Puneet Kaur. .

Pregnancy is a time when you experience major changes in yourself both physically & emotionally. You begin to gain weight which is essential to negate the likelihood of preterm birth. Post-delivery, it becomes even more challenging to care of yourself along with the new born. Shedding those extra pounds is important, however it is best to recover from childbirth first and then move on to lose the unwanted fat.

Post pregnancy weight loss varies for every woman. Getting back into the pre pregnancy shape is not inevitably as simple as restricting calories and working out for longer periods. This is because you need to take care for the new born all round the clock.

Take Your Time

Your body requires time to recover and heal from childbirth. It would be better if you start to work on your body in order to come back to your pre-pregnancy shape after 7 to 12 months of delivery. Most women tend to lose half of their baby fat in the initial 6 weeks of postpartum. The remaining half usually comes off over the next months or a year.

If you are breastfeeding, you require around 500 more calories every day than what you were having during pregnancy. Make a point that these calories come from healthy foods namely fruits, vegetables, whole grains, and lean protein. Having a wholesome nutritious diet is very important. It helps you to recover as well as gives all the energy you require to take care of the new born.

Healthy ways for post pregnancy weight loss

  • Have realistic goals as your post pregnancy weight loss depends on the amount of weight you put on during pregnancy.
  • Refrain from skipping meals. With a new born, several new moms neglect their diet. If you will not eat, then you will not have enough energy. This will furthermore hinder the process of weight loss.
  • Make sure that you eat breakfast. Despite of the fact that you did not eat breakfast before being a mom, now you must follow the routine of eating wholesome breakfast. It will provide you with necessary energy throughout the day.
  • Do keep a water bottle close to the place where you generally feed the baby. In this way you will be able to drink adequate amount of water. Drinking sufficient water boosts your metabolism while detoxifying the body at the same time, thus aiding post pregnancy weight loss.
  • Pick whole fruits over fruit juices. This is because whole fruit contains vitamins and nutrients as well as have more fiber comparatively.
  • Add legumes and beans like rajma, chole, soya, lobia and dals every day in order to meet your daily protein requirement. Try the Organic Dals from Tata Sampann as they are produced organically, thus retaining their natural taste and nutritional value, helping you to include the right nutrients in your child’s diet.
  • Curb your intake of refined sugar, saturated fat as well as trans-fats.
  • Research validates that beginning with regular workouts after delivery promotes overall health as well as helps to reduce the postpartum depression. It will also elevate your mood while improving the sleep quality.


Just after you give birth, you will lose around 5-6kgs. That is the newborn's weight along with the placenta and amniotic fluid. Over the next week, you will lose probably 2-3 kilograms more, this is the water weight. After that, a healthy weight loss would be around 1kg per month, for the following six months. Always remember that losing excess of weight rapidly is neither good for you nor your baby. Extreme post pregnancy weight loss can exhaust you while creating health issues later on.


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