SELF CARE IS IMPORTANT: 25 Kgs post-natal weight loss journey
Pregnancy is one of the most beautiful phases of every woman's life. It is not only wonderful but also daunting at the same time. Weight gain is one of the integral parts of pregnancy and women don’t mind putting on the weight. Every mother wants her babies to be healthy and does everything in her hands to ensure that the right nutrition is provided to the baby during pregnancy. The problem comes after delivery when she needs to shed all those extra kilos and come back to a healthy weight. With a newborn, it is difficult to get some time for themselves. Thinking and implementing the weight loss journey during this phase is challenging but not impossible.
I want to share my weight loss journey hoping this might help at least one person. This is not a commercial advertisement. Just my journey and 7 things that I did. If I could do it, you can as well do it!
Before: 38 weeks pregnant on 19th March 2020; After: The 1st birthday of my girl 28th March 2021
1. Start slowly: After my second delivery, I took it slowly. From the third day onwards, started walking for 10 -20 mins and gradually increased the pace. 3 months postpartum, started with less intense workouts and by 5 months postpartum, I was ready to do high-intensity workout sessions. I started with the momsintofitness app which gives 10 mins workouts and is great for the early postpartum phase wherein the feeding sessions were more frequent. I then did P90x for 3 months and then moved on to a hybrid program involving P90x and Insanity. My cardio fitness levels went from average to excellent within 9 months postpartum
The dance piece I choreographed and performed 2 months postpartum (20Kgs heavier than what I am today)
2. Diet: Diet is the most essential aspect. I did not reduce my diet while I was feeding as I was breastfeeding my girl. But I counted what I ate and checked whether I was eating more than required. I used to make sure I took 500 calories more than my BMR while I was feeding. Also, I was only having homemade food and following all the diet restrictions of a traditional Indian household. That helped. After I stopped breastfeeding, I followed a 1400 -1600 cal diet. Choose a good protein powder and I am lucky to have a nutritionist in my family.
3. Support system: Having a good support system is essential. I am thankful to my family for being there for me and giving me that time to recover and providing a motivating environment. Huge shout out to my mother-in-law for still helping me and allowing me to have that hour for myself. Without her, this journey would have been impossible.
My Mother-in-law -A Strong pillar to me and my family
4. Consistency: Being consistent is the key. After I resumed my work, it was very difficult to give time for myself. But, I tried my best and my family allowed that time. I used to exercise almost 5-6 days every week and that one hour I took for myself was so precious to me.
The dance piece I performed 9 months Postpartum
5. Variety: I used to get bored with the same kind of exercises and hence used to change my exercise routine. Dance helped me a lot in this aspect. I dance 2-3 times a week and the rest of the days I change between cardio, strength training, HIIT, yoga, etc.
6. Have proper and realistic goals: Having a realistic goal is important. My goal after my second delivery is to come back to the ideal weight range and to be fit. Had realistic goals for each phase of the journey. Small steps and passing every stage give that confidence and motivation.
7. Do not worry about late posts on social media: I have so many plans to do many things. But other priorities take over. With a job, passion for dance, weight loss journey, and kids, there is no time somedays to do anything. So I stopped worrying about late posts. I still haven't posted my girl's first birthday pics- delayed for 3 months :)
SELF CARE is important. Do not feel guilty for taking that one hour for yourself. I am recharged and am a much happier woman after that one hour for myself. Happy international Self-care day!!
“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”
P.S: I had a normal delivery both times and followed my doctor's advice at each stage. Please follow your doctor's advice as each one of us is unique. This post is to spread positivity and I am just doing my part.
This article deals only with physical well-being. Mental well-being is altogether a different aspect and self-care also includes making sure we work on our mental well-being. Postnatal depression is common and the right kind of support at the right point in time is essential.