Gauahar Khan Shares Postpartum Weight Loss Journey: 7 Healthy Postpartum Weight Loss Tips
26 May 2023 | 7 min Read
Manisha Pradhan
Author | 983 Articles
The news of new mum Gauahar Khan’s postpartum weight loss has left everyone wondering how she did it. While some of us have been trying to lose those extra kilos for 10 years, Gauahar revealed that she lost 10 kgs in just 10 days after the birth of her baby!
Gauahar who recently gave birth to her son on 10 May is already looking super fit.
While the post-pregnancy period is filled with love and excitement, it’s natural for new mothers to wonder about shedding the extra pounds gained during pregnancy. However, it’s important to approach weight loss after pregnancy with patience, kindness towards your body, and a focus on overall well-being.
Want to know what you can do for healthy postpartum weight loss? Read on.
What Is The Recommended Weight Gain During Pregnancy?
What perhaps worked for Gauahar Khan is that she gained a healthy weight during her pregnancy. It is crucial to gain weight within a healthy range during pregnancy, to support the growth and development of your baby.
The recommended weight gain varies based on your pre-pregnancy body mass index (BMI). Here are the general guidelines:
- Underweight (BMI less than 18.5): Aim to gain 12.7-18.1 kg.
- Normal weight (BMI 18.5-24.9): Aim to gain 11.3-15.9 kg.
- Overweight (BMI 25-29.9): Aim to gain 6.8-11.3 kg.
- Obese (BMI greater than 30): Aim to gain 5-9 kg.
Remember that these are general recommendations, and it’s always best to consult with your doctor for personalised guidance.
What Is The Recommended Average Weight Loss Postpartum?
The weight you lose immediately after giving birth consists of the weight of your baby, placenta, and amniotic fluid. On average, this amounts to about 4.5-5.4 kg.
Additionally, during the first week postpartum, you may lose another 2.3-3.6 kg due to the elimination of excess fluids. However, it’s crucial to understand that losing weight gained during pregnancy takes time, and it varies from woman to woman.
Healthy Postpartum Weight Loss Tips
Breastfeed
Breastfeeding can aid in weight loss after pregnancy. It helps your uterus contract and burns extra calories. Additionally, breastfeeding requires energy expenditure, which can contribute to gradual weight loss.
Aim to breastfeed exclusively for the first six months, if possible, and continue to breastfeed along with appropriate complementary foods until at least one year of age.
Start Slowly with Physical Activity
Before embarking on any exercise routine, it is essential to get clearance from your healthcare provider. Once you get the green light, start with gentle exercises like walking, pelvic floor exercises, and postnatal yoga.
Gradually increase the intensity and duration as your body recovers. Physical activity not only helps with weight loss but also improves mood, energy levels, and overall well-being.
Nourish Your Body with Balanced Meals
Focus on consuming nutrient-dense foods to support your body’s recovery and nourish yourself while caring for your baby. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
Avoid crash diets or severe caloric restrictions, as they can negatively impact your energy levels and milk supply. Instead, opt for small, frequent meals to maintain stable blood sugar levels.
Stay Hydrated
Drinking plenty of water is crucial for overall health and weight loss. It helps in regulating metabolism, reducing hunger, and maintaining proper digestion.
Aim to drink at least eight glasses of water per day, and remember to increase your intake if you are breastfeeding or exercising.
Incorporate Strength Training
Including strength training exercises in your post-pregnancy fitness routine can be highly beneficial for weight loss. Building lean muscle mass helps boost metabolism and burn calories even when you’re at rest. Start with bodyweight exercises or use light weights, gradually increasing the intensity as you regain strength.
Focus on compound exercises that target multiple muscle groups, such as squats, lunges, push-ups, and planks. Consider working with a certified postnatal fitness professional to ensure safe and effective strength training.
Practice Mindful Eating
Mindful eating involves paying attention to your body’s hunger and fullness cues, as well as being present in the moment while enjoying your meals. It helps you develop a healthy relationship with food and prevents overeating.
Avoid distractions like screens while eating and take the time to savor each bite. Eat slowly, chew thoroughly, and listen to your body’s signals of satiety. Additionally, be mindful of emotional eating triggers and find alternative ways to cope with emotions, such as engaging in a hobby, going for a walk, or talking to a supportive friend.
Manage stress
Find ways to relax and de-stress, such as deep breathing exercises, meditation, or indulging in activities you enjoy. High levels of stress can interfere with weight loss efforts.
Pro Tips For Healthy Postpartum Weight Loss
Listen To Your Body And Take Your Time
Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.
Prioritise Self-Care
Caring for a newborn can be demanding, but it’s vital to prioritise self-care during this phase. Taking care of your mental and emotional well-being is essential for successful weight loss after pregnancy.
Here are a few self-care tips:
Rest and sleep
Adequate rest and quality sleep are crucial for your body’s recovery and weight management. Whenever possible, try to nap or rest when your baby sleeps.
Seek support
Reach out to your partner, family, and friends for help with household chores or caring for the baby. Accepting support can alleviate stress and free up time for self-care activities.
Be Realistic
Remember returning to your exact pre-pregnancy shape may not be as easy as it looks, and can take time. You’ve just brought a new life into the world and your body has gone through a whole lot of changes, so make your goals about postpartum weight loss realistic.
Celebrate small victories
Instead of focusing solely on the number on the scale, celebrate the small achievements along the way. Whether it’s fitting into a pre-pregnancy pair of jeans or feeling more energized, acknowledging your progress boosts motivation.
Remember, the most important thing after pregnancy is to prioritise your health and well-being. Give yourself time and be patient with your body as it adjusts to the changes. Aim for gradual and sustainable weight loss by following a balanced diet, incorporating physical activity, and practising self-care.
Each woman’s journey is unique, so be kind to yourself, embrace the process, and celebrate every step towards a healthier you.
Must have natural products for skincare postpartum
Also Read:
Gauahar Khan Blessed With A Baby Boy: Here’s how you can break stereotypes in decorating a baby boy’s nursery.
Gauahar Khan To Alia Bhatt, Celebrity New Mums Who Experienced Their First Mother’s Day: What new mums can expect in the rollercoaster of motherhood.
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