A woman of average height and weight should gain around 25 to 35 pounds during pregnancy in case of one baby and 35 to 45 pounds in case of twins. You need to consume an additional 100 to 300 calories for the growth and development of the baby in your womb. The growing baby gets all the nutrients through your blood from the food you eat. Hence, it is essential not to diet and to eat healthy irrespective of the weight gain. Once your little one is in your arms, you will feel that you are the happiest person in the world. Slowly you will realize that you have gained a lot of weight during your pregnancy. But this is not obesity. It’s the nature’s way of molding your body to suit the needs of your little angel.
Breastfeeding is the only best food you can give your new born baby to give him strength to survive in this new world. There is no other supplement which gives your baby the power of life long immunity. For you, this is the first step towards post natal weight loss. You burn around 500 calories a day just by breastfeeding your baby. It helps your uterus to contract and come back to its prenatal size. This ultimately results in weight loss but it is not visible in the short run. You will start seeing the results only after you completely stop breastfeeding.
It is wiser to go on a fat free diet rather than a low fat diet. The foods that you must include in your diet for a healthy post natal weight loss include vegetables like broccoli, beans and cauliflower, fruits like apple, pear, plum, orange, peach, melons and whole grains. Healthy diet and mild regular exercises can bring your body back to prenatal weight.
Exercises are allowed only after 8 weeks of normal delivery and that too only if your body is ready for the same. You can take your baby for a walk as both of you will get some relaxation and enjoyment along with your body getting some exercise. You can also practice some mild steps of yoga or other exercises which you have been doing during the last three months of your pregnancy. Remember that your weight gain during pregnancy was a slow process which happened in nine months, and hence, expect post natal weight loss only in eight to twelve months.