FIT FOR A MOM

With a little change in diet you can shed off those extra post-pregnancy kilos and be ship shape.

Putting on weight after you give birth to your bundle of joy is inevitable. But while most new mums resort to crash diets or spend extra hours at the gym, they must know that it is important to maintain basic fitness levels. Use a little tact and you can easily become your slim self again. We show you how.

MAKING UP FOR THE LOSS

In any normal delivery at least 300 to 350 ml of blood is lost. When the blood loss exceeds 500ml it’s termed as post-partum heamorrhage. After pregnancy the body needs to build up on the lost heamoglobin. Since heamoglobin carries oxygen to different parts of the body, low oxygen will affect the quality of your hair, skin, immunity and also make you feel tired.

Secondly since the mother will be breastfeeding the baby, the body also needs an extra dose of calcium, proteins and vitamins.

WATCH YOUR DIET

SMALL MEALS
Consume small frequent meals i.e. five to six mini meals instead of three main meals. For instance, if you have your breakfast at 8.30 am and lunch at 1.30 am, sneak in a mid-morning meal somewhere around 11.30 am. Make sure you eat something filling like a tall glass of milkshake, sprouts, soup or a plate of fruits. Do not mistake this for a diet plan and under-eat — two biscuits or a bowl of salad won’t do.

MORE LIQUID, CUT CAFFEINE

Caffeine is permitted in moderation i.e. not more than two cups of coffee a day. Caffeine is a stimulant that is not good for the baby, especially if you are breast- feeding. Instead, opt for other liquids and drink gallons of water. Add to your diet fresh fruit juices and milkshakes, especially with fruits such as apple and banana that will make up for the calcium requirement.

Also swap whole milk for skimmed milk; it has proteins minus the fat.

RESTRICT FRIED FOODS, NOT FATS

With the enthusiasm to lose weight ASAP, most lactating women completely cut down on fats. But one needs to understand the difference between good fat and bad fat. It’s best if you avoid fried foods like salty chips, bhajiyas, vadas, etc but give your body essential fats through nuts, homemade ghee (two to three tsps), paneer and olive oil.

BUILD ON ANIMAL PROTEIN

Proteins from lean white meat such as chicken and fish (deskinned) are a good option for lactating mothers. Whereas cholesterol rich red meat and organ meat that contain fats along with proteins should be consumed sparingly. For vegetarians, animal protein can come through curds, chaas and lassi.

SUBSTITUTE

In order to lose weight instantly, you need not skip food. Instead substitute it for healthier options. Like jaggery for sugar, water melon juice for cola and brown rice for its polished cousin. Opt for flours like ragi, nachini, bajra, jowar and soy that give the needed energy.

INCREASE FIBRE

Keep away from refined flours like maida and its products such as noodles, spaghetti and bread that take a long time to get digested. It is important for lactating mothers to improve the fibre content in their diet. Foods like spinach, methi, gourd, pumpkin, lady finger, brinjal, bitter gourd, peas, mushroom and bellpeppers are packed with fibre. Fibre improves digestion, controls sugar, promotes satiety, and provides anti-oxidants and vitamins that are important post-pregnancy.

EXERCISE

For women who have undergone cesarean surgery, it’s best to stay away from exercise for six months after the delivery. But exercise can usually begin 40 days after a normal delivery. You can do the following:

WALK

Brisk walking for 20 to 30 minutes is good enough for a beginner. Make sure you do not strain the leg muscles too much, increase the time gradually.

YOGA

Post-pregnancy, yoga is the best way to improve posture. Regularly practise surya namaskar, cobra pose or the inverted-V. Yoga will also work on your breathing pattern and concentration.

DANCE AND GROUP AEROBICS

Dancing or working out with music releases happiness hormones in the body. Post delivery, women often go through depression and low-body image. Dance and aerobics can help combat that.