Motherhood is the most satisfying experience, but it comes with many changes in the physical and emotional landscape of the mother. It is common for Indian women to struggle to lose weight gained during pregnancy, particularly while juggling recuperation, childcare, and domestic responsibilities. The solution to healthy weight loss following delivery is not crash diets, but balanced nutrition with a focus on your body's requirements.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Eileen Canday, Celebrity Nutritionist, Sir H N Reliance Foundation Hospital, Andheri East - Mumbai, explained some accessible, and more importantly the ideal nutritional tips that can support new mothers on their path to weight loss and overall wellness
Nutrition Tips For Indian Women Who Struggle With Post Pregnancy Weight
According to Dr Canday, there is not one thing that you need to cater when it comes to jotting down practical nutrition tips for Indian women who struggle with post pregnancy weight. It is multifaceted and should be approached in the following ways:
1. Prioritise Balanced Meals, Not Quick Fixes
Skipping meals or cutting calories radically might look appealing but can boomerang by reducing energy levels and affecting milk supply. Instead, prioritise balanced thalis that combine whole grains (roti, brown rice, millets), lean proteins (dal, paneer, fish, eggs, chicken), vegetables, and good fats like ghee in moderation.
2. Include Protein in Every Meal
Protein is needed for fixing muscles, fullness, and weight loss. Indian diets tend to be poor in protein content, so include moong dal cheela, sprouts salad, curd, paneer, or boiled eggs in daily meals.
Also Read: Macadamia Nuts: Health Benefits Of Consuming It
3. Don't Fear Healthy Fats
Healthy fats aid in hormone balance and recovery. Rather than shunning ghee and nuts altogether, have them in moderate amounts. A teaspoon of ghee on roti, a fistful of almonds, or chia seeds in your smoothie will work wonders.
4. Watch Out for Portion Sizes
New moms tend to eat what is being cooked for the family. Having smaller plates, chewing wisely, and not taking second helpings in the evening will deter overeating without feeling deprived.
5. Hydrate Correctly
Dehydration can decelerate metabolism and lead to hunger. Have three of more litres of water a day, but limit the high-sugar drinks or tea. For a change, have coconut water, jeera water, or herbal teas.
6. Eat Smarts
Skip biscuits and fried snacks and reach for fruit chaat, roasted makhana, chana, or buttermilk instead. Not only do they curb cravings, but they also offer fiber and nutrients.
7. Aid Digestion with Traditional Foods
Spices such as ajwain (carom seeds), methi (fenugreek), and jeera (cumin) support digestion and metabolism. Even our grand mothers suggest drinking ajwain water or gond laddoos prepared with nuts and seeds, when had in moderation, these can really help in recovery.
8. Organise Meals According to Baby's Schedule
Sleep loss and irregular timetables make overeating very normal. The preparation of simple, single-pot meals such as khichdi, vegetable dalia, or millet upma beforehand can provide consistency to the nutrition.
9. Don't Crash Diet or Follow Fads
Severe diets such as keto or juice cleansing weaken immunity and impact milk supply. The safest method is a gradual and slow weight reduction of 0.5–1 kg per week by balanced diet and mild exercise.
Bottomline
Weight reduction post-pregnancy is a slow process, and Indian women can gain significantly by combining the ancient food knowledge with contemporary nutritional habits. With patience, and balanced eating, and awareness about eating habits, it is definitely possible to restore well-being, confidence, and your desired weight goal.