11-12_BT_Nov-Dec 2021

New moms would definitely have a few extra kilos on
them right after childbirth, and we do not recommend
that you try to slim down immediately after giving birth.
Do keep in mind that you’ll need to nurse your baby,
and the extra weight will help, providing the energy to
keep you going for the first few weeks. This is especially
so for new moms who have poor appetite after giving
birth, due to hormonal changes, exhaustion, minor baby
blues, etc.
The extra fat after childbirth is a natural energy reserve,
particularly for breastfeeding. However, more than half of
all pregnant women today tend to put on more than the
recommended weight during pregnancy, resulting in too
much weight gain and of course, too much fat. Hence,
this ‘baby weight’ in many new moms is nothing new.
Here are a number of ways you can shed off the excess
weight, safely, and still be healthy and energetic as a
new mom.
1
Breastfeed your baby!
The World Health Organization (WHO) advises
breastfeeding one’s baby during the first 6 months
of life (or much longer), for it has many benefits
for both mother and her baby. Breastmilk, first and
foremost, provides complete, unmatched nutrition
for a baby, helping him or her to fight off viruses,
bacteria, and many diseases. As a mother, your risk of
high blood pressure, type 2 diabetes, breast cancer,
and ovarian cancer are all automatically lowered if
you breastfeed your baby. Plus, to top it all
off, breastfeeding supports postpartum
weight loss in the best ways possible.
Note: Do not give up if during the first
few (two or three) months, you experience
little or no weight loss, or even end
up putting on some instead. This is
only due to an increase of calories
in your confinement food as well as
your limited movements. Weight loss will
kick in soon enough, and you’ll soon see
favourable results.
2
Get more fibre and healthy
proteins into your diet
If you’re wondering about the link between fibre and
weight loss, don’t worry, many are in the same boat
with you. The fact is, fibre plays a major role in not
just weight loss, but in your overall health as well!
Choosing foods that are high in soluble fiber, such as
sweet potatoes, apricots, oranges, Brussels sprouts,
legumes and grains like oatmeal, will actually help
you conquer belly fat. It also has a way of filling you
up with less, slows down digestion, and prevents you
from overeating. One 2019 study involving almost 350
people revealed that an increase of 4 grams of fiber
over what participants had eaten before the study, for
half a year, resulted in an average additional weight loss
of 3 1/4 pounds!
And now, let’s see what protein has to offer in terms
of postpartum weight loss. First, try replacing most of
your simple carbohydrates, such as white rice, potatoes,
white bread, etc., with some good fats and high quality
protein. Your hunger hormones will be reduced, while
the release of hormones linked to satiety will increase.
With less hunger pangs, you will less likely binge eat or
take in unhealthy food choices.
Here’s what your protein intake should look like:
BabyTalk | November/December 2021 17