Replenish Your Mom-Body with These Post Pregnancy Diet Tips

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SheCare
Her Daily Health Digest

Expert Says
(Page 1 of 17)
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Replenish Your Mom-Body With These
Post Pregnancy Diet Tips
Losing post-pregnancy weight is a top priority for
many new moms, but weight loss after giving birth
can be a much different process than it was
before. Also, nurturing the baby is the priority for
moms. Then how to take care of yourself in such
scenario?

Expert Says
(Page 2 of 17)
Dealing with a new body, a new schedule and a
new child are all factors that can complicate the
post-pregnancy weight loss process, but it’s
deﬁnitely possible to get your pre-pregnancy
weight back.

Expert Says
(Page 3 of 17)
Here are 10 tips to help you set and achieve
realistic weight loss goals:
1.Set realistic weight loss goals &
expectations :
Don’t expect nine months of pregnancy weight
to disappear the ﬁrst time you go for a run. Your
body changes a lot when you’re pregnant so it’s
unreasonable to expect that you’ll immediately
get your pre-baby body back. Many moms
lose about ten pounds when they give birth
and can expect to lose approximately one
pound per week once they start a post-
pregnancy diet, so use these standards as
approximate goals.

Expert Says
(Page 4 of 17)
2. Focus on changes you can control :
Instead of making major changes in your daily
routine, focus on changing small habits you can
control. For example, watch your portion size,
stock your fridge with healthier foods and take the
stairs instead of the elevator whenever possible to
keep moving and stay healthy.

Expert Says
(Page 5 of 17)
3. Don’t crash diet :
Crash dieting is not a safe or healthy way to lose
weight for anyone, especially new moms. You
should want to lose the weight slowly and steadily,
without putting any undue stress on yourself or your
body. Once you have your baby, you’ll need even
more nutrients. If you’re breastfeeding, focus on
eating wholesome, balanced meals that are
packed with nutrients.

Expert Says
(Page 6 of 17)
4. Spread out your meals:
Don’t get all of your nutrients from one meal that
you wait to eat until 3 a.m. Spread out your meals
over the course of the day and make sure to get an
even amount of calories at every meal. Since your
sleep schedule will be off, you’ll need to be
fueled at all times of day. Include good low-carb
snacks, vegetables or hard-boiled eggs, or cheese
in your diet.

Expert Says
(Page 7 of 17)
5. Hydrate :
One of the most important parts of any post-
pregnancy diet plan is staying hydrated, especially
if you’re breastfeeding. Drink water and not soda
or fruit juices that are high in sugar to stay
refreshed and more alert throughout the day.
Staying hydrated can also help speed up your
metabolism, leading to easier weight loss.

Expert Says
(Page 8 of 17)
Keep these tips in mind
1. Forget the fads 
There’s no easy miracle diet to help you shed your
extra baby weight. Commit to following a nutrient-
dense diet that will help you lose weight safely and
keep it off.

Expert Says
(Page 9 of 17)
2. Packed with protein 
Instead of reaching for a slice of bread or rusk
when you’re hungry, opt for a boiled egg or some
chicken strips or if you are vegetarian – go for
various legumes, dals, soya bean, broccoli – the
food products that are rich sources of protein.
Protein helps regulate blood sugar levels and will
keep you fuller for longer.
3. Snack regularly 
You probably won’t have time to prepare lavish
meals for yourself, so snack every few hours. This
will stop you from bingeing on calorie-packed, high-
sugar foods. Keep healthy snacks like nuts, fruit,
vegetable sticks and hummus within reach.

Expert Says
(Page 10 of 17)
4. Say yes to help 
If anyone volunteers to prepare meals or buy
groceries, accept graciously. A fridge ﬁlled with fruit,
whole grains, veggies and protein will keep your
energy up and the weight off.
5. Freeze 
If you’re making a healthy meal, triple the recipe
and freeze a few portions. That way you’ll have
something healthy to eat even if you haven’t been
shopping for a few days.

Expert Says
(Page 11 of 17)
17. Embrace the internet 
Most grocery stores have an online shopping and
delivery option. Stock up with essentials once a
week.
7. Plan ahead 
Why boil one egg rather boil four, so there’s enough
for tomorrow. Salad a lot will last for a few days in
an airtight container.

Expert Says
(Page 12 of 17)
8. Get physical 
Exercise will help you burn extra calories, while the
endorphins that are released will boost your mood.
A brisk 15-minute walk is a good start.
9. Be patient 
It took you nine months to gain your baby weight,
so be kind to yourself. If you lose weight gradually,
it’s more likely to stay off.

Expert Says
(Page 13 of 17)
5 Superfoods for moms
1. Salmon 
Salmon is loaded with a type of fat called DHA,
which is crucial to developing your baby’s nervous
system. Breast milk contains DHA, but their levels
will be higher if you include more DHA in your diet.
The DHA in salmon may also help your mood and
play a role in preventing postpartum depression.

Expert Says
(Page 14 of 17)
2. Lean beef 
It’s important to boost your energy by eating iron-
rich foods. Iron deﬁciency can drain your energy
levels and will lead to chocolate cravings.
3. Berries 
Sweet, tasty berries are packed full
of antioxidants, vitamins and minerals to give
you a healthy boost. They also give you a dose of
healthy carbs to keep your energy levels up.

Expert Says
(Page 15 of 17)
4. Eggs 
Eggs are an easy way to meet your daily protein
needs and they don’t require a lot of effort to make.
They’re also rich in other nutrients that would
enhance the quality of breast milk.

Expert Says
(Page 16 of 17)
5. Leafy greens 
Green leafy veggies like spinach, fenugreek
leaves, kale and broccoli are a good non-dairy
source of calcium and are packed with nutrients
like magnesium, vitamin-C and iron. Vitamin-C is
especially important if you’ve had a C-section.
Green veggies are low in calories, but packed with
ﬁbre so they’ll keep you fuller for longer duration
and aid digestion.

Expert Says
(Page 17 of 17)
Your calorie intake
Don’t cut calories drastically. You still need to build
up your strength and nutrients, so eat sensibly.
Avoid sugar, high-fat foods and alcohol.
If you’re breastfeeding, you need to take in
about 500 calories more per day than before
you were pregnant. It’s more important to get in
enough nutrients than to skip meals to lose weight
faster. If your restrict calories, your milk supply will
decrease. You’ll lose weight from breastfeeding and
exercise rather than dieting. Your body needs
plenty of healthy calories for recovery and energy.

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