Dietary management for weight loss after childbirth

One should always keep in mind that gradual weight loss based on sensible nutrition and enjoyable physical activityis the best path to permanent weight loss. This applies to weight gain due to any reason either it may be pregnancy, thyroid abnormalities or dietary reasons, but when one is dealing with all the changes and adjustment in life that comes along with a new born, it is all more important to follow a slow and steady approach so the new mother does not add to her stress level.

There are several things to be taken into consideration while going for a dietary management for weight loss especially after childbirth, where diet cannot be compromised to extreme level as it may lead to lack of lactation which may not be good for the newborn. The following approach should be taken by the women after childbirth in their diet.

Intervening to modify diet

Weight management focuses on a gradual approach to a healthy eating on food pyramid, behavioural changes and a gradual increase in daily activity without adding much strain to the new mother.

It is important to educate the post partum womenthat her goal should be to achieve and maintain a healthy weight to reduce health risks in later life and also about realistic expectations and the myth of fad dieting.

Dont restrict energy intake

Low calorie diets are not recommended for obese during lactation due to the possible effects on decreasing milk production. Women who have difficulty in losing weight following delivery should be monitored for high-calorie, low nutrient-dense foods in their diet and portion control.

Postpartum women on the heavier side can control their calories by excluding high calorie foods and following a diet containing low nutrient-dense foods.

Increase the intake of complex carbohydrate

Postpartum women with excess weight can be advised to modify the source of carbohydrates. They can include high fibre carbohydrates like whole grains, raagi, leafy vegetables and fresh fruits and vegetables. Increased intake of complex carbohydrates also increases the fibre content of the diet.

Decrease fat intake

A weight management program focusing on the intake of fat is more beneficial and easier to follow. Decreased fat consumption needs to be implemented along with decreased calorie intake. Hence one should not over indulge in protein and carbohydrate rich food.

There should also be a reduction in portion size of animal based products and fried foods.

Focus on regular meal pattern

Currently our eating patterns reflects a decrease in regular meals and a lack of portion control, which in turn hamper a person's ability to maintain an appropriate intake of calories. Regular meal eating patterns can help a person to maintain normal blood glucose levels and stimulates the satiety region in the hypothalmus. This process will help to moderate hunger and will also provide energy throughout the day.

Add fibres in the diet

High fibres, low calorie foods like green leafy vegetables, fruits, other vegetables, whole grain cereals and pulses can help one to lose their extra kilo. Inclusion of high fibre foods has many advantages as

* Low in calorie density.

* Foods like greens provide most of the micronutrients, whose requirement is often difficult to meet in a restricted diet.

* Provide satiety.

* Help in the regulation of proper bowel movements.

* Reduce blood cholesterol.

* Promotes chewing and decreases the rate of ingestion.

Higher intake of fibre automatically cuts down fat and calories and leads to significant reduction in body weights without any side effects.

Include plenty of fluids

Last but not the least, fluids can be taken liberally as it aids in the elimination os wastes from the body. A glass of water before every meal will help to cut down the food intake also.

A good rule of thumb for getting the nutrients at any age is to :

* Aim for variety, eat from five food groups.

* Try to eat three or more servings of fruits and vegetables a day.

* Eat when hungry.

* Eat small meals every four hours.

* Drink plenty of water throughout the day.

* Think smart snacking.