How to control your weight after child birth?

• Putting on weight after child birth is inevitable. Many new moms try to manage their weight by reducing their food intake and going to the gym. Here are a few tips on weight management for new moms.
• In any normal delivary there is a blood loss of 300 to 350 ml of blood. When the blood loss is above 5oo ml it is termed as post-partum haemorrhage. After the mother needs to make up for the lost haemoglobin. As the haemoglobin carries oxygen to various parts of the body it is necessary to make up the loss to avoid changes in your hair, skin , immunity and feeling of tiredness. Further as you will be breast feeding the child you will need additional doses of calcium, proteins and vitamins.
• Consume frequent meals - 5 to 6 mini meals instesd of 3 main meals. For instance, if you have brwakfast at 8 am and lunch at 1 pm bring in a mini meal at about 11.30 am. It could be even a big glass of milk shake or a plate of fruits or a bowl or soup.
• Reduce intake of coffee to 2 cups a day expecially if you are breast feeding as caffeine in coffee is not good for the healthy growth of the child. Drink more glasses of water. Add fruits, fruit juices and milk shakes in your diet expecially of apples and bananas as they would provide the required calcium. Drink whole milk instead of skimmed milk as they have the requisite proteins minus the fat.
• With the enthusiasm to lose weight most women totally cut down fats. You need to differentiate between bad and good fat. Avoid salty chips and deep fried items like vadas, papads etc. but do consume natural fats like home made ghee, nuts, paneer etc in small quantities.
• Lactating mothers need to consume good quantity of milk, curd and lassi to compenste their protein requirements.
• With a view to reduce weight do not skip food. Instead substitute with healthier ones like jaggery for sugar, water melon juice for coffee or cola, brown rice for polished rice. Use flours of ragi, bajra, jowar as they provide sufficient energy.
• Lactating mothers need to include vegetables like spinach, bitter gourd, ladies finger, methi, peas, beans, etc in their diet which sontain lot of fibre as they impuove digestion, reduce sugar and a basic food content for after pregnancy women.
• Mothers who have undergone ceaserean surgery should keep away from exercise for atleast 6 months. In case of normal deliveries the women can start excercise after 40 days of delivary.
• Brisk walking for 20 to 30 minutes is enough for a beginner. Take care not to strain your leg muscles too much. Increase the time gradually.
• Post pregnancy yoga is the best way to improve your posture. It will also regularise your breathing pattern and improve your concentration.
• Dancing or working out with music secretes happy hormones in the body. Post delivary some women undergo depression. This can surely help them to come out of it.

How to get back in shape?

You have always taken care of what goes into your child's tummy and have strived hard in the kitchen to make something healthy for your child. Now, it's your turn to get back into shape. It does not matter whether you are a working mom or one who stays at home, the need to stay fit is vital if you want to take good care of everybody in the family.

• At home: Are you a home maker? You might already be tired with house hold chores. To do exercise might not be top priority right now, but it is absolutely necessary to take time off to exercise in order to keep fit.
• Do it yourself: If you are a working mom, remember that sedentary work will not help you burn the calories. Try simple things like climbing the stairs and walking to the desk. Next time you ask the office helper to fetch you coffee or printouts, think again. A walk to the vending machine or the printer will surely add to your effort. Park your car a couple of blocks away and walk to the office. At home, don't call the maid to answer the door bell or fetch a glass of water. Do it yourself.
• Get professional help: Join a gym. You will find that experienced trainers will help you reduce the flab in a simple, yet effective way.
  
• Involve kids: You have always advised your child on the importance of exercise. It is time to follow it yourself. When you start to do exercise every day, your kids will follow you naturally.
• Take advantage of family: Negotiate some exercise time with your spouse. When you workout at the gym, your husband can take care of the kids and vice versa. If your in-laws or parents come over once or twice a week to spend time with the kids, you can utilize that time to head to the gym for a few hours.
• Get to know your neighbours: Strike a deal with your neighbours. Watch each other's kids while the other goes for a run. Walking is the best beat. Take a walk around your apartment or a nearby park. You can also walk together to keep each other motivated.
• Join your friends: Join a group of friends who exercise together-be it walking or working out at the gym. To perform exercise together will keep you motivated and chances of missing gym classes will be few and far between.
• For new moms: You are definitely sporting a post-pregnancy glow, but the pounds just don't seem to wear off. Stick to a diet plan and do not over eat. Simple exercise to improve posture, abdominal strengthening and breast-feeding will help you get back in shape. If you have a toddler, running after him certainly helps you burn the calories. Take him for a stroll in the park. Outdoors not only do good for your kid, but will benefit you as well. Remember, how you look depends on what you eat and your exercise regime. So make sure you give yourself as much importance as your family.