Post Pregnancy Diet Plan to stay fit
Weight gain during pregnancy is a common phenomenon among women, and a number of factors contribute to it. Most mothers are keen on losing the gained weight soon after their childbirth but as compared to a regular person, weight loss and post pregnancy diet plans for mothers are not so simple.
Keeping in mind that the baby’s health is dependent on their mother’s breast milk, it is important to carefully create and develop a post pregnancy weight loss plan that works best in the long run without having any adverse effects on you and your baby’s health.
Although mothers may notice a significant drop in their weight post childbirth since the baby. Placenta, and amniotic fluid are major contributors of this weight gain. Other possible avenues of weight gain among new mothers are fat stores, enlargement of breast tissue and other factors. For the ideal Postnatal Diet plan, there are a few necessary things to keep in mind. Let us begin by understanding what causes weight gain during pregnancy before moving on towards a post pregnancy weight loss plan.
What causes weight gain during pregnancy?
The most common causes of weight gain in pregnant women are as follows:
The Baby
As your precious newborn grows inside you, they contribute significantly to your weight gain.
Placenta
An organ that helps your baby grow, ensuring it gains nourishment and oxygen and helping eliminate the waste from your baby’s body. It is also one of the major contributors to a mother’s weight gain during childbirth.
Blood
The presence of another life inside your body requires an adequate supply of blood too. During pregnancy, a mother’s blood volume is expected to increase by nearly 50%!
Breast & Uterus Tissue
As the hormone’s kick in, breast tissue begins to enlarge to support the production of breastmilk. The glands responsible for this priceless job multiply, contributing to a mother’s weight gain. Also, the enlargement of the uterus throughout the pregnancy is another factor that leads to weight gain.
Amniotic Fluid
The fluid that cradles the baby inside the uterus is known as the Amniotic Fluid which can make up as much as 2 pounds of weight.
Fat Stores
The body begins to store fat and protein in preparation for childbirth and breastfeeding in order for the mother to have enough energy during the process.
Pregnant women gain around 11.5 to 16 kilograms of weight during their pregnancy, although it may differ from person to person. Thus, based on a pregnant woman’s BMI before their pregnancy, one can predict a threshold for healthy weight gain.
For women with a BMI under 18.5 before pregnancy, a weight gain of around 12.5kg to 18kg during their pregnancy is ideal.
For women with a BMI between 18.5 to 25 before pregnancy, a weight gain of around 11.5kg to 16kg is ideal during their pregnancy.
For women with a BMI between 25 and 29.9 before pregnancy, a weight gain of 5kg to 9kg is considered normal during their pregnancy.
Weight is merely one of the few indicators of the mother and the baby’s good health and should not entirely be relied upon to gauge whether both are doing well.
How to lose the weight gained during childbirth?
Losing the weight gained during childbirth must involve a combination of a postnatal diet and exercise plan. Crash dieting should be avoided at any cost since a mother’s body is still recovering post-pregnancy and requires all the nutrition and nourishment it can get. Breastfeeding the baby is another factor to consider since a baby’s health is only as good as its mother’s diet.
Here are a few helpful tips on how to lose weight after pregnancy:
Breastfeed
You may not believe it but it helps the uterus get back to its usual size sooner. Not to mention how good it is for your baby as it provides every necessary nutrient they need for a healthy growth and development. As an added incentive, breastfeeding has also been known to reduce the risk of postnatal depression, Type II Diabetes and Breast cancer!
Divide your meals
Eating smaller meals throughout the day and limiting your portions to smaller sizes makes a great addition to your post pregnancy weight loss plan.
Light Exercises
After a few weeks of childbirth, you can consult your doctor regarding when it would be an ideal time for you to begin light exercises such as walking, Yoga, running among other activities that are not as physically challenging. It is important to slowly familiarize your body with exercise and boost your post pregnancy weight loss plan. Here’s a list of few post-natal exercises you can definitely work on.
Fibrous Food to Eat After Delivery
Another great way to accelerate weight loss post pregnancy is to incorporate fibre-rich foods to your post pregnancy diet. Lentils, Oats, Beans and Seeds are a rich source of fibre.
Avoid Sugar & Fatty Foods
To ensure that your diet plan to lose weight fast after pregnancy stays on track, new mothers must always avoid foods that are fatty and rich in sugar. These include packaged sweets, pastries and biscuits, carbonated drinks, fast food such as burgers, fries, pizza, pastries and even confectionary items.
Stay Hydrated
A valuable tip for just about everyone, staying hydrated should feature prominently on your post pregnancy diet plan since it helps your metabolism immensely.
Relax
It is perfectly okay to gain weight during pregnancy and likewise, it is okay to lose it gradually over a period of time. Instead of opting for crash diets, heavy exercising and other remedies that promise immediate results and require drastic lifestyle changes, enjoy motherhood and alter your lifestyle slowly to get back to your healthier self.
