We all know how wonderful a feeling it is for mothers to see their babies grow. However, we also know that it is not an easy task.

Carrying the baby for 9 months and then dedicating her entire time to the baby takes a lot. While between all these, the mother experiences a series of changes both physically and mentally. One of the major changes in the mother after pregnancy is the gain of weight. But why do after pregnancy women gain weight?

Primarily the 3 main factors are stress, depression and thyroid issues. The body of the woman gets accustomed to the fetus. Thus, the postpartum period is followed by weight gain.

How to reduce postpartum weight gain?

Top dietician for pregnancy, Avni Kaul says in an attempt to get rid of the weight gained during pregnancy, you have to find a healthy suitable way to deal with it. Which includes a combination of both diet and exercise.

Please note that there should be NO STARVATIONNO CRASH DIET and NO EXTREME DIET MEASURES.

We know, how essential it is to regain your old self and old body. But you should ensure that you take the time and have a healthy weight loss. In this article, prominent nutritionist and dietician Avni Kaul emphasize foods to include in your diet to lose weight post-pregnancy.

Green Leafy Vegetables

Post-delivery diet is incomplete without the power-packed green leafy vegetables. They are rich sources of iron, folic acid, calcium, vitamin A, vitamin C as well as fiber and plant antioxidants. Besides, they are not dense in calories, which is always a good thing. Green leafy vegetables contain thylakoids that promote weight loss.

Sprouts

Sprouts are rich in proteins, vitamin B-complex and vitamin C. Sprouts are also a part of the traditional Indian diet. They do the body a world of good. But, the most important fact to know here is that the body burns more calories in the process of eating and digesting sprouts than it extracts from a serving of sprouts. In this manner, sprouts create a calorie deficit in the body. This is why sprouts make you reduce weight. You can take sprouts in the form of salad or you can grind and add salt and spices.

Include Milk And Milk Products

If you are avoiding milk thinking that it will add to the postpartum weight, then you are not entirely correct. You need to opt for low-fat versions of milk products. Have low-fat milk, buttermilk, yoghurt in your post-delivery diet. These products are a great source of calcium, protein and gut bacteria. Also, consume vitamin D-fortified milk for better bone health.

The calcium present in these milk products improves the breaking down of fat cells in the body which helps in weight reduction.

Spinach

Spinach is also, one of the top low-calorie foods that are rich in fibre. Similarly, like sprouts, spinach is another food that is very low in calories. There are only 7 to 8 calories in 1 cup of spinach. Hence, this is an ideal food to have in your post-pregnancy weight loss diet. Lastly, the nutrient value of spinach is very high, spinach is known as one of the best sources of iron. It also consists of other essential minerals like magnesium and calcium which are beneficial for a nursing mother and, rich in antioxidants.

Have Whole Grain Cereals

A diet after delivery must contain whole grains. They are good sources of fibre and vitamin B complex, which aids in preventing fat storage. Whole grains are low-fat in nature. They are known to boost body metabolism and counter calorie retention.

Fenugreek Seeds

Fenugreek seeds are an amazing contributor to weight loss, they are also good for enhancing lactation in mothers. For weight loss, it’s compound galactomannan provides fullness that will keep you satiated for a long time. Fenugreek seeds also boost the body’s metabolic rate which assists in fat burning.

Foods To Avoid After Delivery

  • Garlic
  • Citrus Fruits
  • Coffee
  • Alcohol
  • Chillies
Dietician Avni Kaul