Losing baby weight after childbirth? A gynaecologist offers 5 easy suggestions for postnatal weight reduction.
Pregnancy is a transformative phase in a woman's life, requiring immense strength and resilience. As a new mother, you may find yourself grappling with body image issues and social stigma related to weight postpartum. It's important to remember that you're not alone in this journey.
Many women struggle to lose the extra weight gained during pregnancy, but the good news is that with the right approach, it's possible to get back in shape. Dr. Santoshi Nandigam, a gynecologist and obstetrician with 13 years of experience at TheBirthwave clinic in Nungambakkam, Chennai, offers some practical advice.
Firstly, consistency in exercise is more important than intensity during postpartum recovery. Start with gentle activities such as walking, yoga, or light strength training, but always ensure you have your gynecologist's clearance before starting a workout routine. Wait at least 6 weeks after giving birth before beginning any exercise regimen.
When it comes to diet, a balanced approach is key. Building meals should centre around proteins, vegetables, and fibre. Lentils, paneer, Greek yogurt, quinoa, soy, lean meat, eggs, and fish are all excellent sources of protein, providing 10-15g per serving. Organic options are recommended when available for non-veg protein sources.
Short naps and mindfulness practices can help regulate fat-storage hormones, while journaling can be helpful for managing stress during the postpartum period. Cumin + Fennel + Carom (Ajwain) water can also help with digestion, reduce water retention, and boost metabolism.
It's essential to remember that gaining extra kilos during pregnancy is normal. After giving birth, a woman can naturally shed around 5 to 6 kg. However, changes in body shape, such as alterations in breast size, hip width, skin tone, and potential pelvic floor function issues, are common and should be expected.
These issues can negatively impact a woman's mental health, so it's crucial to seek support from a gynaecologist, nutritionist, or trainer who specializes in postpartum recovery. Don't hesitate to reach out for help if you're feeling overwhelmed.
Lastly, remember that motherhood changes a woman both internally and externally. Embrace these changes and focus on nurturing yourself and your baby during this exciting time. With patience, persistence, and the right support, you'll find your way back to your pre-pregnancy body in no time.
