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Excess weight
Hi Doctor,
I have a 4 months baby and doing breastfeeding. My weight is increased in this postpartum period. How to maintain weight?
Please suggest any exercise for weight loss.
Answers (8)
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Hello ,
Start with simple changes in your life style like eating salads ,fruits ,nuts ,milk and milk products to see changes in your overall health
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Weight gain during postpartum is very common. Do not restrict yourself too much as you are breastfeeding and you need good nutrition to support yourself as you are recovering and for the baby’s growth. Weight loss should be slow and steady at this stage.
Here are some tips you can follow for weight loss:
- Balance Diet: Include complex carbohydrates like brown rice, millets, oats along with protein rich foods like dals, beans, tofu, paneer, lean meat, eggs. Eat more green vegetables and fruit. Reduce intake of sugar, fried foods, sweets, and packaged snacks.
- Include healthy fats from nuts, seeds, avocados in your daily diet.
- Be Active: Start walking at a slower pace. Walking even for 20 mins will help you to loss weight. After 6 months, you can add strength training or yoga under guidance. If you have a C-section, always check with your doctor before starting core or abdominal exercises.
- Be patient since postpartum weight takes time to reduce.
Next Steps
Consult me for further details and a personalized diet plan.
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Healthy morning,
Postpartum weight loss needs to be gentle, gradual and safe , especially if you are breastfeeding or recovering from C -section or delivery complications.
Diet tips :
Balanced meals:
Focus on whole grains, lean protein ( eggs , fish , chicken, dal , healthy fats and plenty of fruits vegetables
Small frequent meals
Helps keep energy stable and prevent overeating
Stay hydrated:
Water , herbal tea, soups: dehydration can slow metabolism and reduce milk supply
Limit sugar and refined carbs:
Can cut down sweets, bakery foods Fried snacks and sugary drinks
Protein rich snacks :
Roasted chana , boiled eggs, Greek yogurt, sprouts-supports muscle and fat loss
Exercise ( start gradually)
First 6 weeks :
Gentle walking, pelvic floor and breathing exercises
After clearance ( 6-8 weeks) :
Light strength training, yoga , postnatal Pilates , resistance band workout
Later (3 months)
Cardio + strength mix , focusing on core and back strengthening
Lifestyle:
Breastfeeding:
Naturally burns 300-500 extra calories/ day
Sleep and stress :
Lack of sleep can slow fat loss and increase cravings . Try short nap when baby sleep
Avoid crash diets :
Too much restrictions can affect recovery and milk supply. Aim for 0.5 kg / week gradual weight loss
Postpartum belly binding may help support abdominal muscle.
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Please ask me directly for personalized diet plan for you.
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Good evening,
Your height, weight?
You need a balanced diet, which will provide enough breast milk for your baby,at the same time your weight it should reduce the excess fat from your body.
Kindly contact personally for a customized diet plan
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You need a lactating diet according your height, weight and your present physical activity.
You may contact for a personalized diet advice.
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good afternoon pls join through app for consultation.
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