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 Last Updated : Jun 08,2019



गर्भावस्था के बाद वज़न कम करने का आहार - हिन्दी में पढ़ें (Weight Loss after Pregnancy recipes in Hindi)
સગર્ભાવસ્થા પછી વજન ઓછું કરવા માટેનો આહાર - ગુજરાતી માં વાંચો (Weight Loss after Pregnancy recipes in Gujarati)

Weight Loss After Pregnancy Recipes, Food, Tips, Diet

weight loss after pregnancy foods. weight loss after pregnancy tips. Weight loss after pregnancy is essential to reduce the risk of developing diabetes and cardiovascular disease later in life. In fact, women who become overweight during pregnancy and are unable to shed off excess fat within a period of six months after the delivery, have an elevated risk of becoming obese a decade later.

When Should The Postpartum Weight Loss Program Be Started?

Once the baby has been delivered, the top priority for most of the mothers is to get back their pre-pregnancy shape and get into their old clothes. However, one should not start a weight loss program immediately after pregnancy. Since the baby is breastfeeding, you cannot compromise on your food intake by cutting down on your diet, nor can you immediately start off on rigorous exercise.

The weight loss program must begin in a slow and phased manner – simple exercises initially, followed by rigorous work-outs much later, once the baby is weaned. Adequate nutrition is essential all along, and cannot be compromised at any time. It’s preferable to start a weight loss program only after 6 weeks. Those who have had a caesarean section must wait until 8 weeks till they have recovered from the surgery to embark upon a weight loss program.

The pattern of weight loss after pregnancy varies with each mother but the greatest amount of weight loss occurs in the first 3 months postpartum and then continues at a slow and steady rate until 6 months postpartum. It’s common to put on or retain the pregnancy weight. Disheartenment and guilt at not being able to lose weight is common. But, where it took 9 months to gain weight, it is natural that another 9 months would be needed to lose it. Patience therefore is the key to keep going!

15 Tips For Weight Loss after Pregnancy

1. Walking : It is a fun and easiest way to be fit. Going outdoors in places like parks will rejuvenate you with fresh air. If it is not possible to go out for a walk you can walk for 5 mins every one hour at home.

2. Exercise: is an another great way to lose weight. You can join Gym and perform cardio and weight bearing exercises to tone your muscles. It also strengthens bones and prevents osteoporosis. 

3. Swimming: This is an amazing cardiovascular exercise which helps in building stamina.

4. Yoga: Some may prefer to join classes. while some learn yoga and do it at home. It will not only help in maintaining good physical health but also mental health. 

5.  Workout Time: It is ideal to workout twice daily. Once in the morning and once in evening. Or you may atleast walk for 30 mins twice a day to lead a healthy life.

6. Keep yourself hydrated: Drink plenty of water throughtout the day and in between short bouts of exercise.

7. Meals: Have small frequent meals. This will keep you satiated throughout the day. Make sure to include healthy snacks and foods. Avoid keeping unhealthy jar snacks at home like farsan, biscuits and choose healthier options like whole wheat khakhras and steamed snacks like dal pandoli and healthy muthias.

8. Variety in your diet: Have a variety of foods in your diet. Make your plate colourful with different types of vegetables and fruits everyday.

9. Fibre: Increase your fibre intake by eating fibre rich foods like vegetables, fruits, whole grain products, oats etc.

10. Avoid Junk: Ignore all the fatty foods, fried foods. they provide unnecessary amount of calories and promote weight gain.

11. Whole fruits: It is a misconception that juices help to reduce weight. Whole fruits are better than juices because they have fibre, makes you feel full in small quantity, there is no added sugar and chewing takes time so that you eat less. While making juices requires at least 2-3 fruits and also lacks fibre which simply increaes the calorie intake.

12. Try different food styles: Try variation in methods of cooking food. Steaming, boiling, roasting, grilling, stir frying are better methods of cooking.

13. Cookware: Use non-stick cookware so that you have to use less amount of oil in cooking.

14. Eat slowly: Have patients and chew your food well. It gives your brain a chance to send 'feeling full' signal to your stomach and refrains you from over eating.

15. Balanced Meal: Have a balanced meal. Include cereals,pulses, dairy products, vegetables and fruits in your daily diet. Use oil and sugar sparingly. Make sure to eat proteins in your main meals in the form of dals, eggs, beans and sprouts. 

Recipes for Weight Loss after Pregnancy, Snacks

Dal Pandoli
Dal Pandoli

Palak Methi Muthia represents perfection in flavour, nutrition and visual appeal. The flavours of spinach and fenugreek balance each other very well in these steamed iron and folic acid rich dumplings. Khakhras have been one of the healthiest snacks since they are easy to store. Make these Whole Wheat and Methi Khakhras which are iron rich but low in calcium and great snack option if you want to lose weight. Dal Pandoli is a low calorie healthier version of traditional Gujarati pandoli as it is made from chola dal and palak where chola dal adds nutrients like protein, calcium, iron and folic acid and palak adds vitamin A.

Recipes for Weight Loss after Pregnancy, Lunch Recipes

Usal
Usal

Ragi has a very balanced set of nutrients, and if prepared well it is very tasty too! Nachni and Onion Roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all and adds on to the nutrition value of your diet. Pumpkin is a wonder vegetable – but sadly, its health benefits are not known to many. Red pumpkin contains a horde of valuable nutrients like fiber, folic acid and vitamin A, while also being low in calories. Thus being great for weight loss you should consume it as a subzi like Pumpkin Dry Vegetable. Panchmel Dal is a wholesome combo of five dals is flavoured with a special masala water and whole spices as well! Not only the flavours of the spices, but the flavours of the assorted dals are also discernable in this delightful dish. Have it with your favourite roti or paratha to enhance its protein value.

Enjoy our range of recipes recipes for weight loss after pregnancy and check out our other pregnancy recipe categories.

Pregnancy First Trimester recipes

Pregnancy Second Trimester Foods recipes

Pregnancy Third Trimester Foods recipes

Preconception Recipes recipes



Pear and Pomegranate Salad ( Soups and Salads Recipe ) recipe
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the ....
Carrot and Corriander Soup ( Weight Loss After Pregnancy) recipe
Carrots and coriander in this yummy soup fulfill up to three fourth of your daily vitamin a requirement. While keeping the calorie count down to only 36 calories this soup wins the ultimate soup for weight watchers award!
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness recipe
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
Nourishing Barley Soup recipe
Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup ....
Spinach and Mint Juice ( Healthy Juice) recipe
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
Jowar Bajra Garlic Roti recipe
These taste really good when served piping hot with ghee. . . The tinge of garlic gives a nice twist to these bland rotis. . . Very easy to make and definitely worth a try!
Palak Methi Muthia recipe
Palak Methi Muthia represents perfection in flavour, nutrition and visual appeal. The flavours of spinach and fenugreek balance each other very well in these steamed iron and folic acid rich dumplings, which get a further boost in aroma from the tempering of mustard and sesame seeds. Palak Methi Mut ....
Spinach and Mint Soup recipe
Soup, with a lovely taste and consistency. This soup is brimful of the goodness of spinach and spring onion greens, not to forget a dash of coriander and mint. The nutmeg and black pepper not only spike up the flavour, they also bring in their healing properties—making this a true herbal delight.
Dal Pandoli recipe
Pandoli is a Gujarati snack cooked in a unique style using a double boiler. Chola dal reinforces this recipe with nutrients like protein , calcium ,
Sprouts and Vegetable Salad ( Weight Loss After Pregnancy ) recipe
Sprouts and vegetable salad, keep yourself satiated and full with this salad with a winning combination of sprouts and veggies. Sprouts are rich in iron and vitamin b-complex, making this a great weight loss salad. I’ve kept the preparation simple by adding coriander, lemon juice and pepper.
Nachni and Onion Roti recipe
Many consider red millet as an ideal food not just for elders but for growing kids too. It has a very balanced set of nutrients, and if prepared well it is very tasty too! the nachni and onion roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all. Flavoured aptly ....
Paneer Tikki recipe
Fresh paneer together with chopped coriander and green chillies, rolled in flour and shallow- fried to perfection – ah, no wonder the paneer tikki is such a popular snack! this version is made even more irresistible with a rich dry fruit stuffing that complements the soft paneer very well.
Pumpkin Dry Vegetable recipe
Pumpkin is a wonder vegetable – but sadly, its health benefits are not known to many. Red pumpkin contains a horde of valuable nutrients like fiber, folic acid and vitamin A , while also being low in calories. That makes it doubly desirable! L ....
Panchmel Dal recipe
Here, a wholesome combo of five dals is flavoured with a special masala water and whole spices as well! Not only the flavours of the spices, but the flavours of the assorted dals are also discernable in this delightful dish. Dissolving the spice powders in water before sautéing them ensures that the ....
Tomato Methi Rice ( Iron Rich Recipe ) recipe
Iron-laden methi greens are combined with vitamin C rich tomatoes which helps in the absorption of iron. For an additional fibre touch, I have use ....
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