Neha Dhupia lost over 23 kg postpartum weight in a year: Here’s how to do it safely

We talked to Dr Ritambhara Bhalla, Associate Director, Department of Gynecology and Cloudnine Group of Hospitals, Chandigarh, about how to lose postpartum weight safely.

Dr Bhalla emphasises the importance of consulting your healthcare provider before starting any weight loss plan. Your doctor can assess your health, offer personalised guidance, and help create a safe and effective weight loss program. This ensures your health remains a priority and any weight loss efforts are safe and appropriate.

Gradual is key

Rapid weight loss can be counterproductive, leading to nutrient deficiencies, muscle loss, and other health concerns. Dr Bhalla recommends a gradual approach, aiming for a weight loss of 0.5 to 1 kg per week. This allows your body to adjust, maintain muscle mass, and support overall health.

Fuel your body right

A balanced, nutrient-rich diet is essential for postpartum recovery and weight loss. Dr Bhalla advises focusing on whole foods like fruits, vegetables, lean protein sources, whole grains, and healthy fats. Don’t forget to stay hydrated – water is key! Avoid restrictive diets that eliminate food groups, as these can lead to deficiencies and hinder your progress.

Postpartum weight loss shouldn’t be a source of stress. (file)

Move your body (gently)

Physical activity is important for weight loss and overall well-being. Start with gentle exercises like walking or postpartum yoga, gradually increasing intensity as your body recovers. Strength training can help build muscle, which boosts metabolism and aids in weight loss. Listen to your body and avoid overexertion.

Rest is essential

Don’t underestimate the power of rest and sleep! Lack of sleep can disrupt hormones that regulate hunger and cravings, leading to overeating. Prioritise sleep whenever possible, even if it means napping during the day. Adequate rest is crucial for recovery and overall health.

Mind over matter

Postpartum weight loss shouldn’t be a source of stress. Dr Bhalla emphasises the importance of setting realistic goals and being patient. Seek support from family, friends, or support groups for motivation and emotional well-being. Techniques like mindfulness, meditation, or stress management can also be helpful.

Breastfeeding considerations

For breastfeeding mothers, ensure your diet supports lactation. Breastfeeding burns additional calories but also increases your nutritional needs. A nutrient-rich diet fuels both your health and your baby’s development. Consider consulting a dietitian to personalize your diet plan to meet these increased needs.

Remember, postpartum weight loss should be a journey focused on health and well-being, not quick fixes.