Health Tip Details


Pregnancy and Lactation


Dt. Batul Slatewala 16 Aug 2019 1698 Views

You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after child birth. Even though you are very excited to put away your maternity clothes and get back into your skinny jeans, it is best to give your body the time it needs to recover. It is recommended that you wait at least 6-8 weeks postpartum to start to lose weight.

When you breastfeed, you use fat cells stored in your body. If you still have baby weight from your pregnancy, these extra calories will naturally be used for your milk.

Through proper diet and regular exercise, it might be reasonable to lose up to 0.5kg a week which is safe for breast feeding mothers. Don’t use crash or fad diets, where you lose weight quickly as these diets don’t have a good balance of nutrients needed for both, you and your baby.


What steps can I take to lose pregnancy weight while ensuring that my baby gets the right nutrients?

It is perfectly safe to diet while breast feeding as long as your total calorie intake doesn’t drop below 1800 Kcals.

So, here are some tips to help you achieve sustainable weight loss while maintaining your body’s ability to produce healthy, nutrient rich milk.

  1. Include protein foods 2-3 times/day such as chicken, eggs, fish, beans, nuts & seeds, dairy products. Avoid fish with high mercury levels, such as shark, tile fish, king mackerel.
  2. Eat 3-4 serving/day of vegetables including dark-green & yellow vegetables. Whole fruits are better than juices. You can have vegetable and fruit smoothies in mid meals or add salad in lunch or dinner. Munch a carrot, an orange, an apple in snacks instead of processed food.
  3. Include whole grains such as brown rice, wheat, jowar, bajra, which are rich in complex carbohydrates andfiber.
  4. Eat healthy fats – Omega 3 is important for both you and your baby. Try to include walnuts, almonds, chia seeds, flax seeds, etc. in your diet.
  5. Eat a lot of Iron and Calcium rich foods like lean cuts of beef, spinach lentils, black beans, green leafy vegetables. Snack on foods like yoghurt, smoothies for calcium intake. Continue Iron and Calcium supplements in postpartum period for 6 months.
  6. Drink plenty of water. Breastfeeding mother’s often feel thirsty than usual, so they are advised to keep a bottle nearby, as its difficult to get up once they are nursing or carry a water bottle while you are out making it easy to drink it. You can include coconut water, buttermilk, lime juice in your diet.
  7. Incorporate moderate exercise. Exercise has shown to have no negative impact on volume and quantity of milk supply. Once your physician or health care provider has cleared you for physical activity around 6 weeks postpartum. It is not possible for you to go to gym or run long distances, you can go for brisk walk or take baby for daily walk in a stroller and also invite other moms to join you. Start with simple exercise and then gradually increase the intensity of exercise.
  8. Sleep is vital in post pregnancy weight loss as sleep deprived moms tend to satisfy this craving with simple carbohydrates which often results in weight gain. If your baby isn’t sleeping through the night just make it a point to take a nap when your baby naps. This will give your body rest and recover fast and stay healthy.
  9. Consult a qualified nutritionist or a dietitian as they are specialized in the area of dietand nutrition. So you both can sit together and build a customized plan for you.


Everyone loses weight at a different rate, so don’t be discouraged if your weight loss happens more slowly than others. Always remember losing weight after delivery is a marathon – not a sprint, as it took you nine months to put that weight on, so be reasonable with your expectations for getting it backoff.

Let us plan your lactation diet for you. Visit the link below for more information:




Related Health Tips