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Eat to Lose Weight

Eat to Lose Weight

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You are motivated enough to take on the challenges of loosing post-partum weight. The best way to get back in shape for your baby’s 1st birthday bash is to know the right steps to follow.

Thursday, April 6th, 2017

First thing that you need to do to lose weight is controlling what you eat. You need to get more nutrition from whatever calories you take. Here are a few ways:

Eat slowly in a relaxed manner. Eating in haste leads to overeating and may leave you unsatisfied.5

Portion Control

Now that your baby has started complementary feeds, your need for calories reduces.

  • To lose weight, you must cut down on calories. Remind yourself of your weight loss goals every time you reach out for that extra bread, or extra cheese.
  • You need to watch out for the portions or the amount of food that ends up on your plate.

Cut Down on Empty Calories

  • Avoid sugary drinks, such as coke, sodas, fruit juices and sports drinks with added sugar. These provide empty calories.
  • Enjoy galactogauges in moderation. Remember, these are generally high in calories, so don’t go overboard with these.
  • Limit sweets such as burfis, jilebees, jamuns etc. as these are loaded with sugar.
  • Watch out for foods with hidden sugar.

Eat Wholesome

  • Eat 6–7 servings of nutrient-rich complex carbohydrates, such as cereals, millets, pulses, legumes etc.
  • Eat five servings of fruits and vegetables a day to get important vitamins, minerals and dietary fiber.
  • Dietary fiber in fruits, vegetables and cereals, millets, pulses and legumes will make you feel full and help you avoid food cravings.
  • Eat one fruit and one vegetable as snacks every day.
  • Include skimmed milk and milk products in your diet as these are found to help weight management when consumed as part of calorie restricted diet.
  • Eat small and frequent meals.
  • Avoid fasting or feasting.
  • Drink plenty of water to keep you well-hydrated.

Use More Proteins

Proteins are the satisfying food resource in weight control.

  • Include proteins in your breakfast. This will keep you full until lunch and help you avoid sugary and fatty snacks.
  • Include protein foods in every main meal, such as lean meat, pulses, nuts, beans and seafood.

Limit your Fat Intake

Avoid or eat less often high-fat, calorie-rich foods like fried snacks, ice creams, doughnuts, etc. Limit use of saturated fats such as butter, ghee, vegetable shortening. Use unsaturated oils such as olive oil, canola oil, etc. for cooking.

Beware of Emotional Eating

You may still be experiencing some postpartum depression that can pull you towards emotional eating.

  • Stay away from fad diets that may starve your body, tempting you to eat emotionally.
  • Never eat directly from a bag or packet. Always pour out a serving in a plate or bowl to save yourself from overeating.
  • Stay physically active

If you are having hard time staying motivated, take help from a nutritionist or a dietitian, who will help you with a personalized diet-plan and hold your hand all the way till you succeed in your mission.

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