Normally, every woman gain extra weight during pregnancyperiod that even after birth of child they carry some extra weight. Generally a woman’s weight increases from 25 to 35 pounds during pregnancy period. When she gives birth to her baby, she may only losses approximately 12 to 15 pounds of weight. In such case, she still needs to reduce extra weight of 10 to 15 pounds after delivery.

Time to get back in Original Shape
It is very essential to reduce unnecessary weightin your body after pregnancy period. You should always be health conscious and try to keep your body in shape and fit. It is essential to increase energy level of your body and maintain weight to keep you more active and reduce laziness. If you do not reduce your extra weight after pregnancy it will affect your physical fitness and makes you lazy, stressful and sometimes can cause depression in many women.
There are many ways you can exercise to reduce your weight and get back your original figure. You should not get impatience to reduce your weight. It is advisable to wait for some time after pregnancy to start exercise or dieting at least six weeks for normal pregnancyand eight weeks in case of caesarean. Better you take proper rest and rejuvenate your health to get enough physical strength.

Tips to get back in Shape after Pregnancy
Balanced Diet, exercise and breast feeding are some beneficial ways to reduce weight and get back in shape. Eating only healthy diet is not enough to reduce your weight after pregnancy. You should also follow some regular exercise that keeps you in shape.

• Excessive exercise and restriction in diet is harmful for women soon after pregnancy. Your body gains weight during nine months of pregnancy therefore, it will take time to reduce weight. You need to plan schedule for proper diet and exercise.
• Breast feedingis one of the best ways to reduce your weight. Breast feeding is also the best for your baby as it provides good nutrients. It is advisable to breast feeding your baby for minimum six months and more if you can because no other nutrients are as good as mothers milk.  Breast feeding helps your uterus get back in original shape quickly as it causes the release of some hormones. This hormones help reduce uterus quickly, which is not possible for women who do not breastfeed their baby.

Plan your Snacks
You can take two or three times snacks in a day with two well-balanced healthy meal. It is better to take snacks more times then eating more only one or two times in a day.

• You can take eggs, toast and fresh fruit juice in your breakfast. Cereals with milk are also good in breakfast and snacks.
• Snacking on fruits like apples, oranges, bananas, melon slices and a cup of fruit salad.
• If you wish to eat any sweet, then natural frozen yogurt or fresh fruit sorbet is good option.
• You need sufficient amount of protein in your meal. You can take baked chicken, backed fish, etc.
• You can take different vegetable salad or boiled or grilled vegetables with lunch and dinner.

Healthy Diet Habits

• Keep your diet well planned, healthy and balanced. You should eat sufficient amount of vitamins and fiber in your food.
• Your food must be full of nutrients. You are breast feeding your baby therefore your nutritious food also beneficial for your baby’s good health.
• You can eat low fat food but it should not be completely fat free. You can take low fat diet.
• Avoid fast food because it increases your weight rather that reducing.
• Do not eat processed food that contain chemical preservations, sugars, fat, artificial colors, etc.
• When you planned to start diet you should also avoid sweets, means food that contains more sugar.
• Reduced number of tea, coffee or other beverages and soft drinks.
• You should also avoid salty food like potato chips, salted peanuts and pickles.
• Maintain regular timing for your meals. Irregular eating habits affect your digestive system. Moreover, it reduces your energy level and affects your milk production as well. Thus, it affects your baby’s health.

Plan your Postpartum Diet

Protein

• You will get protein from skimmed milk.
• You can take two to three glasses of skimmed milk or if you do not like milk you can take 3/4 cup low-fat cottage cheese.
• You can either take three ounces fish, meat, or chicken or you can also eat 2 eggs plus 2 whites or 5 eggs whites.
• You can take any of one serving on alternate day.

If you breast feeding you need 3 serving otherwise 2 is enough in a day.

Calcium

• You also need calcium for your body.
• You can get Calcium from one cup low-fat milk or some low fat cheese approximately 1 3/4 cups.

If you breast feeding you need 4 serving otherwise 2 is enough in a day.

Vitamin C

• You can plan your diet to get good amount of vitamin C.
• You can get it from half cup of strawberries or grapefruit.
• Or you can also take one small orange or one cup cabbage or two small tomatoes or 1 cup citrus juice or 2/3 cup cauliflower.

If you breast feeding you need 2 serving otherwise one is enough in a day.

Fruits and Vegetables

• Green leafy vegetables are good for health.
• You can take one forth of large mango or one whole large peach or half carrot or half cup cooked greens or you can take one large tomato.
• You can take any one from above. For breastfeeding women 3 servings are good for other 2 is perfect.
• You can also take one apple, banana or 2/3 cup or 150 ml cherries or green peas or grapes. You can either take one slice pineapple or two cups water melon or one cup bean sprouts, or onion or one small potato. You can take any one serving from above.
  Two servings per day.

Iron

• You need good amount of Iron in your food.
• You can get iron from Chick-peas, dried fruits, Soya beans products and spinach.
  One serving is advisable per day.

Fluids

• Drinking plenty of water is good for health.
• You can take fruit juices, vegetable juices, milk, and vegetable soups.
• You can take eight to ten glasses per day.

You need to remember one thing when you plan your dietthat you don’t need to follow strict diet as it reduces your energy level and affect your baby’s growth as well. Never keep your stomach empty as a part of diet program. It is not a correct way to reduce weight after pregnancy. Keep yourself active in physical activities in your daily work. You can find reducing your weight gradually. Check your weight frequently to maintain your diet and exercise schedule. Your baby and your good health should be on your first priority.

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