Let’s just go all Biblical on motherhood and give a Mamma-twist to those wedding vows “To have and to hold”.
Baking your very own bun in your very own oven is a joy unparalleled. It takes all the pain out of weight gain. Even so, once their bundles of joy are safely in their arms, mothers, specially the figure-conscious ones can’t wait to get back into shape after delivery. Lo! And behold! Diet and exercise to the rescue! All the way! From Mamma’s cosy womb to the warm shelter of Mamma’s arms, a baby is the centre of his Mamma’s universe, even if it is a possibly shared universe with siblings. Caring for a mother’s own first implies, however, caring for herself.
Carrying your chromosomal clone within you is a trusteeship of a rare kind. Your dietary increase for your little mite has to be proportional. Thus 150 extra calories/day for your baby-weight diet plan for the 1st trimester followed by 300 extra daily calories for the remaining two trimesters should make sure you get into your pre-baby jeans sooner rather than later.
And just in case you are fretting about what the big baby deal is about, relax! It’s not fat but baby stuff. So, here’s a breakdown of the usual 35 pounds/16 kgs:
|Baby||8 pounds (3.5 kilograms)|
|Placenta||2 to 3 pounds (1 to 1.5 kilograms)|
|Amniotic fluid||2 to 3 pounds (1 to 1.5 kilograms)|
|Breast tissue||2 to 3 pounds (1 to 1.5 kilograms)|
|Blood supply||4 pounds (2 kilograms)|
|Fat stores||5 to 9 pounds (2.5 to 4 kilograms)|
|Uterus growth||2 to 5 pounds (1 to 2.5 kilograms)|
Credit – MedlinePlus
So, now that you’re all in the know, diet-wise be wise. Be generous with fiber-rich fruits and vegetables which keep hunger pangs at bay being slow-energy-release foods. They are vitamin and mineral –rich too so have 5 servings of each daily. Milk and other dairy products supply protein, calcium and vitamin B12. Meat-eaters- on fish, meat and poultry- can get their fill of concentrated proteins. Vegetarian diets too are adequate if they include pulses, dals, cereals, whole grains, dry fruits and nuts, requiring daily portions of 45 gms of nuts and two-thirds cup of pulses. Eating a reasonable amount of fats give you the energy for preparing your body for delivery and are good for your baby. Go for vegetable oils with tiny amounts of saturated fats like ghee and butter to keep off the pounds on your baby weight gain plan.
Hydrating with water and fresh fruit juices diluted with water is a must during pregnancy. To avoid dehydration and loss of nutrients from vomiting, drink soups, fresh fruit juices or milkshakes.
Diet Plan for Post Pregnancy Weight Loss
New mommy dieters and their bonny babies are special and need special nutrients to accomplish the seemingly impossible tasks of fighting baby bulge and nursing their babies while remaining energetic and healthy.
High protein foods — heart-friendly fish, meat (lean fatless cuts), and eggs—are hormonal beasts when it comes to fighting hunger and boosting energy levels with large doses of iron and Vitamin B12.
Baby health flags such as a rash, gas or diarrhea may signal allergic reactions to certain foods or alcohol. Constant hydration and fiber-rich foods are the panaceas for the new breastfeeding Mom’s and baby’s ills.
What to do in case of poor milk production?
Poor milk production upsets many new moms and counter that some nutritionists swear by milk-boosting herbs such as fenugreek seeds, chamomile, and fennel. Others view it as an experimental treatment.
The immune system doesn’t let up either- its fight response to birthing stress and trauma is internal inflammation. While blood-sugar-boosting processed sugar is an absolute no-no, the insides heal beautifully with inflammation-soothers such as green tea, berries and the wondersome spicy twosome turmeric and garlic.
|Pre-Breakfast Snack||A glass of plain cow’s milk|
|Breakfast||Bowl of fruits|
|Wheat rava upma with lots of vegetables|
|Poha with lots of vegetables|
|Whole wheat toast with butter and omelet|
|Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese|
|Mixed bean cutlet or patties|
|Some fruits to go along with the breakfast such as apricots, dates, sweet fig|
|Cheese toast or cheese and vegetable sandwich|
|Mid-Morning Snack||Tomato soup|
|Creamy spinach soup|
|Carrot and beet soup|
|Lunch||Roti with choice of dal, vegetable and a bowl of curd|
|Parantha with dal and a bowl of curd|
|Carrot and peas parantha with a bowl of curd and some butter|
|Jeera or pea rice with raita|
|Rice, dal and vegetable with vegetable salad|
|Lemon rice with peas and some vegetable salad|
|Chicken salad with lots of fresh vegetables or vegetable soup|
|Chicken curry with rice|
|Grilled chicken with a bowl of curd|
|Evening Snack||Cheese and corn sandwich|
|Spinach and tomato idli|
|Sevaiya with lots of vegetables|
|Carrot or lauki halwa|
|Fruit smoothie with fresh fruits such as banana or strawberry|
|Roasted peanut mixture with vegetables|
|Cauliflower and peas samosa|
|Dinner||Rice with dal, spinach vegetable, and some green salad|
|Roti with a bowl of dal, a vegetable of choice and a glass of buttermilk|
|Mixed dal khichdi with a vegetable curry and a bowl of curd|
|Vegetable pulaoor chicken rice with a bowl of yogurt|
|Plain parantha with a glass of buttermilk|
|Vitamin||Daily dose||Dietary Source||Effect|
|A||1,300 micrograms||Spinach, carrots, sweet potatoes, and kale||Lost through breastfeeding|
|C||120 milligrams||Red peppers, oranges, and broccoli||Passes through breast milk|
|D||200 IU||Fortified milk, eggs, and mushrooms.||It keeps bones strong .Made when the skin is exposed to sunlight which most indoor new moms don’t get enough of.|
|E||19 milligrams||Nuts, seeds, and eggs||Helps maintain healthy circulation|
|POTASSIUM||3,500 milligrams||Bananas, lima beans, and squash||This mineral lowers blood pressure|
|DHA(Mom’s milk)||0.3 to 0.5 grams||Salmon, tuna, and walnuts||Helps with baby’s brain growth,reduces the incidence of postpartum depression.|
Should I cut down on my food?
Cutting down on food in the mistaken belief that it will help you lose post-baby weight is downright dangerous. A well-balanced pregnancy diet makes it easier to lose post-pregnancy pounds. Mindful eating of a max of nourishing foods ensures that you can indulge that craving every now and then.
Some precautions are essential on diet-one, consult a doctor first. Make a note if any foods produce skin allergies. Control your intake of salt and processed sugars. Your food must be fresh and homemade and make sure to maintain personal and kitchen hygiene during this special time. Pre-packaged foods are best avoided, but if you do check their ID, ingredients and date. Eating out is best at only safe places and may involve checking with the chef about ingredients used in the dishes you choose.
Eat for two every two hours in small portions six or seven times a day as small and frequent takes care of nausea and bloated feeling.
Down supplements only if the doctor orders it. Possible scenarios are the following- to deal with first-trimester nausea –induced nutritional deficiencies, he might suggest vitamins and mineral supplements; if you are a vegetarian with dietary restrictions; if your medical history requires it. He will, of course give, in the 2nd trimester, the mandatory folic acid to help prevent various birth defects in your unborn baby, especially neural tube birth defects such as spina bifida. Also, iron supplements to keep blood levels and energy levels up. Haemoglobin checks on every wellness visit helps a doctor calibrate the iron supplement dosage.
What exercises will be beneficial for me?
Don’t stop the exercise habit, but as a matter of abundant caution just ask your doctor first how to continue running. Your body will signal to you when to stop via nausea, muscle pain, fatigue and a slightly off-centre feeling.
Yoga’s a great pregnancy workout, strengthening the body for birth, improves flexibility, stretching the tight child-bearing muscles. It instills breath awareness, so important to preparation for labour. Ask your doctor first before going the yoga way.
Here’s 12-pose sequence for opening the hips and stretching the hamstrings. Added benefits: easing a sore power back and heartburn and keeping your sense of balance attuned to changes in your body. The 11-pose sequence is only complete after you have done it on both sides. A word of caution-ease into the poses as the hormone relaxin softens your joints and elasticizes your muscles. This means that deeper stretches could led to unwitting tearing of muscles.
- Downward Facing Dog: Begin on your hands and feet in Downward Facing Dog. Relax your shoulders and lengthen your spine, staying here for five breaths.
- Three-Legged Dog: Step both feet together, then lift your right leg as high as you can, coming into Three-Legged Dog. Keep your shoulders parallel with the floor and take five deep breaths.
- Warrior 3: Step your right foot forward between your palms, place your hands on your hips, and lift your back leg, coming into Warrior 3. Balance here for five breaths. If you have trouble balancing, try steadying yourself with one hand on the wall
Revolved Warrior 1: Step your left foot back behind you, so your legs are in Warrior 1 position. Reach your right arm behind you and place it on your lower back or hold onto your left hamstring. Lift your left arm up, and gaze over your right shoulder for five deep breaths.
- Warrior 2: Untwist your torso and face the other side of your mat. Open your arms in T-position, coming into Warrrior 2. Stay for five breaths, making sure your front knee is over your ankle
Reverse Warrior: Gently arch back and lower your left hand down, resting it on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body into Crescent Moon (Reverse Warrior). Make sure you continue to lower your hips, and press your front knee forward so it’s directly over your right ankle. Hold for five deep breaths.
- Extended Side Angle: Lift your torso up and rest your right elbow on your right thigh, and your palm on your belly. Reach your left arm behind your lower back, and clasp your fingers around your inner thigh. Hold Twisting Extended Side Angle for five breaths.
Extended Triangle: Release your hands, lift your torso up, and straighten your right leg. Keep both legs straight as you reach your right hand straight out over your right leg, making your spine as long as you can. Depending on how flexible your hamstrings are, lower your right hand down and rest it on your right shin, on a block, or place your palm flat on the floor if you can. Extend your left arm straight over your ear. Hold Open Extended Triangle for five breaths.
Lizard: Bend your right knee and bring your top arm to the floor. If your hips are flexible and you want a deeper stretch, lower down onto your forearms, holding Lizard pose for five deep breaths.
- Kneeling Hamstring Stretch: If your elbows were on the floor, come back onto your hands. Shift your hips back, straighten your front leg, and do this kneeling hamstring stretch. If your hamstrings are super flexible, feel free to lower down into Split. Hold for five breaths.
- Pigeon: Bend your right knee, coming into Pigeon. Keep your torso lifted or fold forward over your right leg. Stay like this, breathing for five deep breaths.
Even if you aren’t in the Tracy Anderson league of baby flab fighters, hope that my tips and tricks for baby weight plan will have you on your way to a slimmer you on your terms!