BYE BYE BABY WEIGHT!
Wow, motherhood! With the new bundle of joy
it also welcomes some extra kilos and inches! Eager to get back to shape now
that you’re no longer pregnant? Most importantly do not strain yourself for the
first 6 weeks as the body needs to recover post-delivery and labor.
WHY IS POST PREGNANCY IMPORTANT?
The post-partum period involves the mother
going through physical and emotional changes, adjusting to new responsibilities
and changes, etc. A mother needs to take good care of herself to rebuild her
strength, heal and recover from pregnancy. The mother should eat healthy and
well to promote the healing and recovery.
So here's what to do!
EMRACE EXERCISE!
A good combination of healthy diet and
regular exercise is the finest way to lose those added kilos. Firstly, wait for
your post-natal checkup. Exercise should start gradually like indulging in regular
walks or strolls with the new-born. The key is to Stay Active. Home based activities like surya namaskar or following authentic exercise videos online is a great alternative.
Studies have shown that a ‘return to
physical activity’ after pregnancy has been associated with the decrease of
post partum depression, but only if the exercise is stress relieving and not
stress provoking.
CRASH may crash!
Many new mothers compare themselves to
celebrity mothers who seem to have shed their pregnancy pounds in a few days.
Do not go hard on yourselves and trying strict, restrictive and crash diets is
nothing but foolishness because
1. Rapid weight loss leads to release
toxins in blood and milk too.
2. When the body does not get the required
nutrients it provides it from the body stores.
The
new mother needs a good amount of calorie intake to keep up the energy.
PROTEIN RICH
According to RDA(India Dietetic
Association),basic requirement of protein for a female is 50 grams per day and
while lactating it increases by 15gm i.e. 65 grams solely in the first 6 months
of lactation. Proteins are required for growth and development in infants and
also for acquiring good milk output. Good sources of protein rich foods can be
cow’s milk,curds/paneer as this not only provides first class protein but
also calcium.
A judicious mixture of plant protein
(dals,pulses,legumes) and animal
 |
| Healthy Ragi Porridge recipe (Calcium rich) |
CALCIUM RICH FOODS
Calcium requirements accelerate during
lactation to compensate for the Calcium that is secreted in mother’s milk. If
the mother’s diet is deficient in calcium it would result in depletion of
calcium from her bones which would make you prone to fractures. Not only the
mother but also the infant’s health is affected.
The richest source of calcium among animal
foods is milk(buttermilk,skim milk) and among plant foods
(amaranth,fenugreek,drumsstick leaves,ragi,banana)
HIGH FIBER
More the fiber, more the satiety which
keeps you away from the urge of eating again and again. Fiber rich foods are a
good choice and make for healthy snacks. Examples of high fiber foods are fruits
(apples, oranges,guava,papaya) and raw vegetables. There are in-numerous ways to
squeeze in more fruits and veggies in your diet is by making vegetable juices,
smoothies, avocado dips, soups and stir-fries.
HYDRATION
This pointer is a cure to many issues. Drinking enough water especially during lactation is essential as they’re at high risk of de-hydration. A glass of water per hour would be great as it keeps the energy levels and milk production levels up. Many people count any liquid like fruit juices or soda as a source of hydration which is a MYTH. Staying hydrated can help speed up your metabolism rates which indeed leads to weight loss.
The more you stick to the healthy diet the
faster you reach your old self. Keep these tips in mind and enjoy the blissful
motherhood period in a healthy way.
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