Pregnancy causes lots of changesin a womans body as well as mind. Among the other changes main is the weightgain. Ideally, a woman should gain weight during pregnancy from somewhere 9 to12 kgs over her original weight. Some women are able to reach the desirableweight range during pregnancy and some exceed it. The most common worry seen inwomen post delivery is regarding extra weight accumulated during the pregnancyphase. So hereby, we upgrade the knowledge of those women who want to lose theextra pounds or Kgs. accumulated during pregnancy. Just follow the given tips.



 

Tips for weight loss by balanced Post Pregnancy Diet

 

Restrict the intake of extracereals: during pregnancy, we advise woman to increase the intake of cerealslike rice and roti. Incase of weight lose one has to cut down the extra intakeof these grains. For example: if you are taking 3 rotis for lunch and dinnerthen cut it down to 2 rotis lunch and dinner each.

 

Eat only 3 main meals: One has tostop the extra munching that was allowed during pregnancy phase. So concentrateon taking main 3 meals a day like breakfast, lunch and dinner.



 

Have healthy snacks: Incase youare not able to avoid evening hunger pangs then have non fried snacks, forexample: fruits chaat, bhel, whole wheat sandwich etc.



 

Increase on fruits intake: Makesure that you are having at least 3 servings of fruits. It can be same fruit orvariety of them. Avoid high caloric fruits like banana, mangoes, and grapes. Doinclude fruits like pineapple, pomegranate, apple, guava, watermelon, orange,sweet lime, muskmelon etc in your diet once a week. In case of dry fruits avoidcashew nuts, but make sure that there is intake of dates, walnuts, and almondsat least 3 times a week.

 

Make your dinner lighter: We allhave a tendency to eat heavy dinner, but we do not realize that the food getsstored in the body in form of fat as our activity level decreases post dinner.So format for dinner should be - less of carbs like roti or rice. More ofvegetables in form of soup or grilled veges or salad. Moderate amount ofprotein either from non-veg or paneer and daals.



 

Tips for weight lose by lifestylechanges

 

Exclusive breast-feeding: WHO alsorecommends all the women to do exclusive breast-feeding for at least first 6months. It is a very easy way to come back to your pre pregnancy weight. Alongwith dietary changes, if a woman exclusively breast feeds her child for 6months then the extra weight gained during pregnancy is lost easily. Reasonbeing the body is not able to store the fat derived from food due to dailybreast milk production.

 

Exercise daily: It is veryessential to burn calories to lose weight. Along with dietary changes oneshould do at least 30 to 45 mins exercise daily. The quality of exercise canvary from simple walk to yoga. Daily exercise increases oxygen levels in body,which in turn helps in production of hemoglobin in body.



 

Have early dinner: Early dinner by8.00pm helps our body not only to digest food easily but also to avoid waterretention in body. Water retention or odema is commonly developed during thepregnancy phase.