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Top 8 Tips For Post Pregnancy Weight Loss With A 7-Day Diet Plan

Written by:

Mahi Baraskar

Published on: 03 Aug 2022

Updated on: 19 Dec 2023

10 min

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Are you a new mom eager to regain your pre-pregnancy shape and vitality while enjoying the journey of motherhood? The post-pregnancy weight loss journey can be both a challenge and a transforming experience for slimming down after childbirth. As Cynthia Sass beautifully puts it, "Your body is not ruined. You are a tiger who earned her stripes."

But before we start, did you know that rapid weight loss after pregnancy is possible but should be done with extreme care? And that approximately 68% of Indian women struggle with postpartum weight gain, which can lead to various health concerns. According to health guidelines, losing post pregnancy weight surprisingly reduces the risk of chronic illnesses, like diabetes and heart disease.

If you are a new mother looking to shed post-pregnancy pounds healthily, this blog is for you! This guide will talk all about post pregnancy weight loss, exploring effective tips and a carefully curated post pregnancy weight loss diet plan with Indian food choices. Also, this will share the essence of a balanced postpartum diet and post-pregnancy weight loss exercise that will ensure your journey is both healthy and joyful.

Understanding Healthy Postpartum Weight
8 Tips For Post Pregnancy Weight Loss
7-Day Post Pregnancy Weight Loss Diet Plan
Nutrition For Post Pregnancy Weight Loss
The Final Say
FAQs
References

Understanding Healthy Postpartum Weight

Understanding healthy postpartum weight is crucial for new moms. Research shows that losing baby weight and shedding post-pregnancy pounds aim at a sustainable loss of about 1-2 pounds per week to ensure that it stays off and can have significant health benefits.

Effective weight loss after delivery, especially weight loss after C-section, can reduce the risk of postpartum complications by up to 30%.

Including monsoon fruits and vegetables in your diet can further aid in this journey, as they are low in calories and high in essential nutrients. You can lose weight quickly by focusing on balanced nutrition and considering new mom fitness routines, which can lead to an impressive 25% increase in energy levels.

The key is approaching postpartum weight loss with a healthy diet, physical activity, and patience to achieve your desired weight while promoting overall well-being.

Also Read: A Guide To Healthy Diet During Pregnancy - Nutrition

8 Tips For Post Pregnancy Weight Loss

To guide you on this journey, we have compiled 8 expert-backed tips with additional specific details for a successful post pregnancy weight loss.

1. Nourish Your Body Through Breastfeeding

Breastfeeding not only provides essential nutrients to your baby but also helps you burn extra calories. To put this into perspective, exclusive breastfeeding can help you shed approximately 300-500 calories daily, according to the World Health Organisation (WHO). This contributes significantly to your post-pregnancy weight loss.

2. Balanced Nutrition Is Key

A balanced diet means incorporating a variety of foods rich in nutrients. Ensure you are getting adequate protein, fibre, vitamins, and minerals. Focus on whole foods, like fruits and vegetables, whole grains, lean proteins like chicken or tofu, and healthy fats like avocados and nuts.

These food choices, as recommended by the Indian Ministry of Health and Family Welfare, support gradual and sustainable post pregnancy weight loss.

3. Exercise Smart And Consistently

Engaging in regular physical activity not only helps with post-pregnancy weight loss but also boosts your mood and energy levels. Post pregnancy weight loss exercises are crucial for regaining strength and toning muscles. These exercises should be gradual, focusing on core and pelvic floor muscles, and include activities like walking, pelvic tilts, and gentle stretches.

You can aim for at least 150 minutes of moderate-intensity exercise every week, including brisk walking, yoga or swimming. These specifics come from the American College of Obstetricians and Gynecologists.

4. Hydration For Weight Loss

Drinking water helps control your appetite and supports your metabolism. Try to drink at least 8-10 glasses of water a day. The Indian Council of Medical Research underscores the importance of staying well-hydrated to maximise weight loss efforts.

5. Prioritise Quality Sleep

Adequate sleep is vital for post-pregnancy weight loss. It is not just about the number of hours but the quality that matters. Quality sleep ensures your body can recover and function optimally. Make sure you are taking naps whenever possible in a restful environment. The National Sleep Foundation recommends new moms aim for 7-9 hours of quality sleep each night.

Also Read: Herbal Teas For Better Sleep: A Relaxing Bedtime Routine

6. Stress Management For Success

High-stress levels can sabotage your weight loss goals. Include stress-reduction techniques like yoga, meditation, or deep breathing exercises into your daily routine. Reducing stress levels can help you avoid emotional eating and make better food choices. The Indian Journal of Psychiatry highlights the importance of managing stress in your post-pregnancy weight loss journey.

7. Harness The Power Of Support

Joining a support group or connecting with other new moms can be immensely helpful. Sharing your challenges and successes with like-minded individuals provides motivation and encouragement. The American Psychological Association underlines the impact of social support in achieving weight loss success.

8. Set Realistic And Achievable Goals

Last, but not least, you need to keep in mind that post pregnancy weight loss is a gradual process. Aim for a reasonable rate of weight loss, typically 1-2 pounds per week, to avoid health risks and muscle loss. Setting achievable goals, as recommended by the Indian Ministry of Women and Child Development, ensures steady progress without undue pressure.

7-Day Post Pregnancy Weight Loss Diet Plan

Here is a sample diet chart for post pregnancy weight loss for reference:

Day 1 With Protein-Packed Start

Meal	Food Options
Breakfast	Milk and a handful of almonds
Snack	1 serving of Greek yoghourt with drizzle of honey and mixed berries
Lunch	1 serving of grilled chicken breast with a small bowl quinoa and sauteed spinach
Snack	A small bowl of sprouted moong salad cucumber, tomatoes, and lemon
Dinner	1 portion of grilled fish with steamed broccoli and brown rice.

Day 2 With More Fibre And Nutrients

Meal	Food Options
Breakfast	1 whole wheat toast with avocado and a boiled egg.
Snack	A bowl of mixed fruit salad (papaya, apple, and pomegranate).
Lunch	1 serving of lentil soup with brown rice and a side of steamed vegetables.
Snack	A small bowl of curd rice with grated carrots and a pinch of cumin seeds.
Dinner	1 portion of tofu stir-fry with bell peppers, mushrooms, and quinoa.

Day 3 Of Energising The Body

Meal	Food Options
Breakfast	A smoothie with 1 banana, a handful of spinach, and almond milk. 1 scoop of protein powder.
Snack	A serving of cottage cheese (100 gm) with cucumber and mint chutney.
Lunch	A bowl of vegetable biryani made with brown rice and lots of veggies served with a small bowl cucumber raita
Snack	1 small bowl of mixed nuts (almonds, walnuts, and pistachios).
Dinner	Grilled chicken or paneer tikka with a side of green salad and raita.

Day 4 For Balancing Carbs

Meal	Food Options
Breakfast	2 whole wheat parathas with a side of yoghurt and pickles.
Snack	A serving of fruit chaat (melons and chaat masala).
Lunch	1 serving of chickpea curry with a small bowl of brown rice and cucumber-tomato salad.
Snack	A small bowl of buttermilk flavoured with mint and cumin
Dinner	1 serving of grilled fish or paneer kebabs with small bowl of quinoa vegetable khichdi

Day 5 With More Fibre And Greens

Meal	Food Options
Breakfast	A small bowl of oatmeal with sliced banana and a sprinkle of chia seeds.
Snack	A serving of carrot sticks with hummus dip.
Lunch	1 serving of lentil soup with a small bowl of brown rice and a quarter plate of sauteed greens.
Snack	A small bowl of pomegranate and a handful of roasted flaxseeds.
Dinner	100 gm Stir-fried tofu with broccoli and a small bowl of whole wheat noodles.

Day 6 Having Lean Proteins

Meal	Food Options
Breakfast	1 Scrambled egg with spinach and 2 whole wheat toast.
Snack	A small bowl of Greek yoghurt with sliced kiwi and honey.
Lunch	1 serving of grilled chicken breast with quinoa and a mixed vegetable stir-fry.
Snack	A handful of mixed nuts (cashews, almonds, and walnuts).
Dinner	Grilled fish or paneer tikka with a small bowl of brown rice and a small bowl of mint raita.

Day 7 Focused On Hydration And Detox

Meal	Food Options
Breakfast	A smoothie with kale, spinach, cucumber, and mint blended with water. A scoop of protein powder.
Snack	A bowl of watermelon cubes and a squeeze of lime.
Lunch	1 serving of moong dal khichdi with a side of curd and cucumber salad.
Snack	A small bowl of mixed berries (strawberries, blueberries, and raspberries).
Dinner	Grilled chicken or paneer skewers with a small bowl of quinoa and vegetable medley.

Remember to consult with a healthcare professional before starting any post-pregnancy weight loss plan to ensure it's safe and suitable for your individual needs.

Nutrition For Post Pregnancy Weight Loss

Note the given post pregnancy weight loss guidelines to consider for reference:

Category	Guidelines	Examples
Balanced Diet	Aim for a balanced diet comprising lean proteins (20-25% of daily calories), whole grains (45-50%), healthy fats (25-30%), and a variety of fruits and vegetables.	Grilled chicken Brown rice Fresh vegetables Quinoa Avocado
Caloric Intake	Gradually reduce calorie intake to create a calorie deficit for weight loss, typically by 10-15% from your pre-pregnancy maintenance level. However, do not go below 1,800 calories per day.	Portion control Smaller, frequent meals Avoid excessive snacking
Nutrient Density	Choose nutrient-dense foods rich in vitamins, minerals, and fibre (25-30 grams daily) to support energy levels and overall well-being.	Leafy greens Berries Nuts Whole grains Legumes
Protein Intake	Include adequate protein (15-20% of daily calories) to support muscle recovery and satiety. Aim for 75-100 grams of protein per day.	Eggs Greek yoghurt Lentils Lean meats Tofu
Hydration	Stay well-hydrated to support metabolism and overall health. Aim for at least 8-10 cups (2-2.5 litres) of water daily.	Water Herbal teas Fresh fruit-infused water Broth-based soups
Healthy Fats	Include healthy fats (20-25% of daily calories) like avocados, nuts, and olive oil in moderation to aid in hormone regulation and satiety.	Avocado toast Almond butter Olive oil dressing Fatty fish (salmon)
Fibre-Rich Foods	Consume fibre-rich foods (25-30 grams per day) to support digestion and control appetite.	Oatmeal Whole grain bread Beans Berries Broccoli
Avoid Processed Foods	Limit processed and sugary foods as they often lack essential nutrients and can lead to weight gain.	Sugary snacks Fast food Packaged desserts Processed meats

Also Read: Top 12 Effective Strategies For Portion Control To Lose Weight

The Final Say

As we conclude this insightful journey on post pregnancy weight loss, ask yourself, "Are you prepared to embrace a healthier version of yourself for you and your baby?" Remember that the process of losing weight after pregnancy is a life-changing event that symbolizes your love and the tender care you provide your child.

As dietitians would say, "We cannot purchase good health. It can, nevertheless, be a very worthwhile savings account." By adhering to the postnatal diet, which consists of providing the mother with nutritional food after delivery and safe and efficient activity after pregnancy, you are investing in your well-being.

The path to lose post-pregnancy weight is yours to tread, not only to look and feel your best but to be the strongest, happiest version of yourself.

Are you ready to start this empowering journey to lose weight safely, ensuring a healthier and more vibrant tomorrow for you and your little one?

FAQs

1. How to lose weight after a c-section?

After a c-section, it's important to start with gentle exercises and consult your doctor. You can gradually ease into activities like walking and light stretching to aid in post-pregnancy weight loss. Focus on a balanced diet and stay hydrated to support your recovery.

2. What is the fastest way to lose weight after pregnancy?

The fastest way to lose post-pregnancy weight is a combination of healthy eating, regular exercise, and sufficient rest. Quick fixes are not sustainable and may harm your health. Set realistic goals, prioritise self-care, and be patient with the process.

3. How long does it take to lose postpartum weight?

The time it takes to lose postpartum weight varies for each person. On average, reaching your pre-pregnancy weight may take several months to a year or more. Focus on gradual, sustainable changes rather than rushing the process.

4. How can I lose weight after having a baby?

To lose weight after having a baby, adopt a balanced diet that includes fruits, vegetables, lean proteins, and whole grains. Incorporate regular physical activity into your routine, starting with postpartum-safe exercises. Stay consistent and be kind to yourself during this journey.

5. Is it harder to lose weight after pregnancy?

It can be challenging to lose weight after pregnancy due to changes in your body and lifestyle. Hormonal shifts, sleep deprivation, and the demands of motherhood can make weight loss more challenging. However, with a gradual and sustainable approach, it is achievable. Remember, your health and well-being are top priorities.

6. How to lose weight after c section?

Losing weight after a C-section requires patience and a gentle approach. Start with postpartum exercises that are tailored to your recovery, such as pelvic tilts and kegel exercises. Gradually incorporate light aerobic activities as your body heals. Focus on a nutrient-rich diet that supports breastfeeding and consult with healthcare professionals for advice on safe weight loss during this sensitive postpartum period.

7. Is there any specific after delivery food for mothers?

After delivery, mothers benefit from nutrient-rich foods like leafy greens, whole grains, lean proteins, and foods high in omega-3 fatty acids. These foods support postpartum recovery, provide essential nutrients for breastfeeding, and help boost energy levels.

References

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