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Second step to postpartum weight loss - FoodNovember 11, 2017

1. Forget dieting
First, diets don't work; it is about consistency and committing to a healthy lifestyle. Second, you've just been through a strenuous feat - and you're experiencing the withdrawal of pregnancy hormones, which can be tiring. Here are some other practical things you can do straight away:
a) With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag and it won't help you lose weight. Many moms find that eating five to six small meals a day with healthy snacks in between fits their appetite and schedule better. 
b) Ditch all junk food from your kitchen. When you're sleep-deprived you'll be more tempted to eat it.

2. Load up on "super foods."
When you're a new mother, your body needs maximum nutrition, especially if you're nursing. Choose foods that are heavy in the nutrients you need and light in calories and fat. Fill the fridge and pantry with lots of fruit and vegetables, lean meats, fish and seafood, whole grains (oats, grainy breads, beans, pulses), eggs, and healthy snacks like yoghurt, nuts and seeds. Fish is one of these "super foods" because it's packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon (കോര, रावस ), sardines(മത്തി, पेड़वे)and tuna(വല്യ ചുര, चूरा).Milk and yogurt(കട്ടി തൈര്, दही)are also super foods because they're high in the calcium you need to keep your bones strong. And don't forget the protein. Lean meat, chicken and beans are low in fat and high in protein and fiber. They're good for you, and they'll keep you feeling full for longer.

3. Eat More Fiber
Doctors advise getting at least 25 to 30 grams of a fiber a day. Not only do fiber-rich foods keep you feeling fuller for longer, they also tend to be lower in fat and sugar (i.e. fruits and veggies), which will keep your diet healthy and help melt off the kilos. Just be careful not to go overboard: Introduce it slowly to prevent bloating and other side effects. Overloading on fiber will also cause you to become dehydrated, since your body will start to use up its water supply by trying to absorb all the fiber. Which brings us to our fourth point.

4. Drink More Water
Water is the elixir of life. It’s the best way to flush unwanted toxins from your system. Plus, getting enough fluids will make you feel fuller and help ward off cravings. Having a full glass of water before every meal, will keep you from overeating, since your stomach won’t be empty. Carry a water bottle with you and drink up throughout the day to avoid dehydration altogether.

5. Confuse your stomach and watch it shrink
It’s all in the mind. Switch from adult sized plates with a 12-inch diameter to saucer-sized plates, which are about 6 inches in across. The reason? Studies show people who eat food off of saucers believe they are eating an average of 18 percent more calories than they really are. Some studies also say the color blue is a natural appetite suppressant so try it.

Anjana Mathur

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