Post pregnancy weight loss plan

 Gaining weight is a natural part of a healthy pregnancy


Staying within a healthy weight range before, during, and after pregnancy can significantly reduce a woman’s risk of adverse health complications, such as obesity, type 2 diabetes, and cardiovascular disease.

Going to a gym is not necessary, playing with your child and doing the routine household chores will burn you a good deal of calories. Inculcating healthy routines such as getting adequate sleep, eating  the right quantity of your meals on time, drinking the recommended amount of water for your body type  and breastfeeding can promote sustainable postpartum weight loss.


Make wellness — not weight loss — your goal

Salad,fruits should always  always be in your menu.

Stick to home cooked food.


 However, some women may find it difficult to get back to their prepregnancy weight range.

Everyday I receive lots of comments ,positive and negative and queries  as well.

Don’t worry about getting bodyshamed ,fight back and show that you are a winner.

Here i will share about my post pregnancy  weight  loss routine.

Early morning drink

 Warm water-250 ml


Light workout(JUMPING JACKS,CRUNCHES,SQUATS,PLANKS)-15-20 min


8:30- 8:50 am Breakfast

South Indian, occasionally  north Indian

2- 3 idlis/ 2 dosa- ada dosa/ ragi dosa/ millet neer dosa

1.5 chapathi + sabji( no potatoes)

Poha - 1 bowl


11:30- 12:00 pm

  Fruits+ dry fruits

Papaya/ pineapple (150-200g) ,50g pomegranate,1/ 2 prunes 

Overnight Raisins


1 -1:30 pm

Salad- soya chunk salad/ green gram salad/ corn salad

+ white rice + curry +/- curd


4 pm

Bhel puri/ makhana/ boiled corn- 1/2 pieces/ 4-5 cashews


7 pm - Dinner

Mixed boiled veggies( carrot+ broccoli + peas / corn/ babycorn+ bell peppers)/

Soups - palak soup / carrot/ beetroot  soup

Rice+ curry/ curd


Night drink- jeera water--200-250ml


Have a sustainable  diet plan.

8-10k steps daily.

There is not short cut to success.

Be disciplined and consistent.

If I can ,you can do it.

For more queries email me at amulyathotambailu@gmail.com


Comments

  1. UnknownMay 30, 2021 at 8:06 PM

    Well done..

    ReplyDelete
  2. UnknownMay 30, 2021 at 8:50 PM

    Good one amulya

    ReplyDelete
  3. Dr Nicely PhilipMay 31, 2021 at 8:26 AM

    Thanks for sharing the plan …. U exercised everyday?

    ReplyDelete
    Replies
    1. Fat2fit TrackMay 31, 2021 at 10:22 AM

      Some days I couldn't, so I would compensate by walking more.

      Delete
  4. AnonymousMay 31, 2021 at 9:28 PM

    Well written and good information for all who are willing to be fit.

    ReplyDelete
  5. UnknownJune 1, 2021 at 9:39 AM

    Amulya good morning,
    I am very much proud of you
    and your good efforts.
    I also suggest some health tips to middle aged and senior citizen women also. Since this section may not get much time/ ideas/ physical fitness for doing many excercises.
    Specially for 60+ women are afraid of going out because of health issues etc.

    ReplyDelete
    Replies
    1. Fat2fit TrackJune 1, 2021 at 11:04 AM

      Sure mam,meanwhile you can go through my article tutled balance your hormones

      Delete
  6. UnknownJune 5, 2021 at 4:13 PM

    Amulya awesome 👍 very helpful to all the young mom's

    ReplyDelete
  7. AnonymousJune 7, 2021 at 5:00 PM

    How soon after delivering can I start workouts... I had a c-section...

    ReplyDelete
    Replies
    1. Fat2fit TrackJune 9, 2021 at 12:41 PM

      Pls wait for atleast 2 months ,you can start walking after a month.Email me at amulyathotambailu@gmail.com, we can have longer discussions

      Delete

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