Weight Loss Meal Plan For New Moms
Weight Loss Meal Plan For New Moms
Getting proper nourishment is essential not only for new moms but also for everybody. However, consuming healthy food is a must when you are a new mom as your body is still recuperating from pregnancy and delivery.
We have mentioned below some meal tips that can help you get the nourishment you need for weight loss:
- Do not limit your carbs. Avoid crazy diets and restrict your calorie intake. But remember that you need enough calories to make sure you are getting enough protein and nourishment as a new mom.
- Stock up on quality food varieties. If you have stocked up on healthy food varieties, you'll be bound to eat it rather than eating something with zero supplement value. Some of the examples of healthy food are:
- Whole grains
- Lean meats and proteins
- Fresh vegetables and fruits
- Low-fat dairy
- Nuts and beans
Type of Food Items to Consume:
Lean Proteins: low-fat curds, eggs, turkey, chicken, lean meat, tofu, low-fat yoghurt, skim or low-fat milk, beans
Healthy Fats: avocado, olive and canola oil, nuts and seeds, olives
Healthy Carbs: vegetables, organic products, cereal, sweet potatoes, brown rice, beans and vegetables, whole grain bread or pasta
Diet for Weight Loss:
|
Meal Timings |
Menu |
Quantity |
|
When you wake up |
Milk or Fibre biscuits |
1 glass 1 tbsp 2 nos |
|
Breakfast ( 9 AM) |
Sprouts OR Vegetable dalia Vegetable raita OR Boiled eggs with whole wheat bread |
1 cup 1 cup 1 cup 2 nos 2 nos |
|
Mid-morning (11 AM) |
Buttermilk OR Herbal fennel-infused water |
1 glass 1 glass |
|
Lunch (1 PM) |
Salad/Sprouts with chapati and low oil gravy sabzi along with carom seeds (ajwain) / fennel seeds water |
1 cup 2 nos 1 cup 1 glass |
|
Mid-evening (3 PM) |
Coconut water/green tea / fennel water |
1 glass |
|
Evening snacks (5 PM) |
Wheat crackers/ murmura/khakra/makhana/ dry fruit chikki OR Mixed laddu (almonds, poppy seeds, sesame seeds, coconut, jaggery) |
1 cup 1 no |
|
Pre-dinner (7 PM) |
Fenugreek seeds water |
1 glass |
|
Dinner (8 PM) |
Red rice OR Fulka / Chapati Green leafy sabzi Curd and Salads |
1 cup 2 no 1 cup 1 cup Half plate |
|
Bedtime (10 PM) |
Milk |
1 glass |
Additional Tips
Understanding what to eat and how to eat is the first step towards weight loss while ensuring your body gets enough nourishment to help feed your little one. Some of the tips are:
- Portion Control
Pick healthy snack choices and make sure you prepare your meal in advance. Planning a meal keeps you away from comfort food. However, making healthy food choices is not enough. While you have made the right decision to choose healthy food items, you need to make sure you are not over-eating them.
- Drink a Lot of Water
Drink enough fluids. You may become thirstier while breastfeeding. However, most moms often ignore it. Drink a lot of fluids like freshly squeezed juice, water and milk to keep you hydrated and maintain your breast milk supply. However, you need to limit the consumption of caffeine, alcohol, and other aerated beverages while you are breastfeeding. They are harmful to your weight loss plan as well as your baby's health.
You can include various pelvic and kegel exercises in your routine to strengthen your abs as well as your weight loss plans. Apart from that, you can also have post-natal yogas in your schedule to enhance your weight management goals. Some of the exercises are:
- Planks
- Reverse crunches
- Scissors
- Wide-legged pose, among other exercises
A Final Word From Us
We hope these tips can help you design the best diet for weight loss and begin to get back in shape. You also need to understand that your body is different from the woman you met at the doctor's clinic, who got back in shape after six months of delivery or your best friend who didn't put on any weight. So, learn to be kind and patient with yourself.