What should mothers note when trying to lose more than 20 kilos postpartum weight like Sonam Kapoor?

Sonam Kapoor has been in her postpartum recovery phase after the birth of her son Vayu in August 2022. The Delhi 6 actor revealed that now she has lost 20 kilos and is on her way to achieving her target of 26 kilos. “What a wow…20 kgs down…6 more to go,” shared Sonam, on her Instagram Stories.

Taking a leaf out of her postpartum diary, here’s how to go about sustainable weight loss post-childbirth.

Dr Sushruta Mokadam, consultant obstetrician, Motherhood Hospital, Kharadi, Pune said that pregnancy weight gain is usually around 10-15 kilos and most women shed some of it in the first three months after childbirth. “Those who have put on excess weight and want to lose more than 20 kilograms require a gradual and sustainable approach to ensure the mother’s health and baby’s well-being,” Dr Mokadam said.

Here are some tips to get on this journey.
*Start with a balanced diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Aim for a caloric deficit by consuming fewer calories than you burn.

*Incorporate regular exercise into your routine, focusing on a combination of cardiovascular workouts, strength training, and flexibility exercises. Begin with low-impact activities like walking and gradually progress to more intense workouts as your fitness level improves. “Engaging in activities you enjoy increases adherence to your exercise routine,” said Dr Mokadam.

*Stay hydrated, as water is essential for metabolism and overall health. Avoid sugary drinks and excessive snacking, opting for smaller, frequent meals to regulate blood sugar levels. Include healthy fats like avocados and nuts to support energy levels.

*Prioritise sleep, as insufficient rest can hinder weight loss efforts. Establish a consistent sleep routine to aid recovery and promote overall well-being. Balancing motherhood and self-care is vital, added Dr Archana Batra, nutritionist, physiotherapist, and certified diabetes educator, Gurgaon. “Prioritise sufficient sleep, manage stress through relaxation techniques, and enlist the support of friends or family members to provide moments of respite,” said Dr Batra.

*Seek support from healthcare professionals, such as a nutritionist or fitness trainer, to create a personalised plan that considers your postpartum recovery. Monitor your progress but focus on non-scale victories, such as increased energy levels and improved mood.

*Be patient and kind to yourself during this journey, understanding that postpartum weight loss takes time. “Celebrate small achievements and stay motivated by setting realistic goals,” said Dr Mokadam.

Dr Batra further advised, “Avoid comparing your journey to others; each body responds uniquely”.

Remember, it’s crucial to consult with your healthcare provider before making significant changes to your diet or exercise routine, especially postpartum, to ensure it aligns with your individual health needs.

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