Disturbed About Postpartum Weight? Effective Ways To Shed The Extra Pounds(2023)


1. Walk, walk and walk

Until 14 weeks after the birth of your child, it is recommended to start walking. Getting out to get some fresh air is not only healthy, regular active walks can help you lose weight as well. “You can start slow with 5 minutes a day and build up to 30 minutes at a fast pace. Listen to your body,” Chopra says.

2. Start a workout routine slowly

After walking for the first 12 weeks, every new mother should check with her doctor if she is ready to start with a workout regime. Chopra recommends that workout should be started after 14 weeks to lose postpartum weight as:

  • It gives the body enough time to heal.
  • Your baby is probably sleeping more so you’re sleeping more too.
  • You have a better routine by 14 weeks, so you can manage a 30 minutes workout in a better way.

“According to research, women who gain a large amount of weight and don’t lose it in the first year are at risk of long term obesity. Adding strength training will help strengthen your bones, core and the back as well. It will help reduce back issues that happen because women don’t exercise and hence, don’t have the strength needed to carry a growing child. Before pregnancy, most women shun away from a 2 kg or 5 kg dumbbell but end up carrying a child of 5 kg quickly, not focusing on how their body will cope with it,” Chopra adds.

Yoga can help you strengthen your core post pregnancy. 

3. Don’t skip meals

You might end up skipping meals when you’re caring for a baby and it’s not intentional. However, just don’t make it a habit as your body needs the nutrients available in a healthy diet to make sure you and your child are coping up well.

4. Avoid any form of fad diet

Always focus on a slow and steady fat loss while eating high quality nutritious foods. Every new mother should not lose 0.5 to 1 percent of her body weight in a week. No matter how much you want to get back in shape, try not to dip below 1,800 calories a day, particularly if you are lactating.

Lastly, remember that no matter how much you want to look like your old self again, it is important to be patient with yourself to lose weight after pregnancy.

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