After giving birth successfully to a new life, a woman’s body undergoes a lot of changes. Her entire physical, mental and emotional aspect gets a makeover, and the most noticeable changes happen in her body.

Among the various changes, the most worrying and challenging for most mothers is weight gain and obesity, also known as postpartum weight. Despite a strict diet and regular exercise, women often struggle to shift their postpartum weight. In this article, we’ll discuss some postpartum diet tips to help new mothers to cope with postpartum weight and to get back in shape.

1. Start slow – go easy on yourself

After giving birth, the body experiences post-birth stress just as much as women do. Therefore, considering the body’s current status, it is essential to start slowly. The most important thing is to go easy and not push yourself too hard initially.

This means that instead of implementing a rigorous routine, one should start with the basics.

2. Drink Plenty of Water

Drinking plenty of water is one of the best postpartum diet tips that can help you lose weight and stay hydrated. New mothers need hydration more than any other segment of the population.

Pregnancy and breastfeeding drain your body of liquids, so it’s important to replenish it. Water is also an effective appetite suppressant. It helps to reduce food cravings, making it easier to stick to your diet plan.

3. Choose Whole Grain Foods:

Whole-grain foods provide essential vitamins, minerals, and fibers. They are also low in calories; therefore, using them as a part of your diet can help with weight loss postpartum.

They keep you fuller for longer, reducing your overall calorie intake and helping you lose more weight.

4. Eat Lean Proteins

Eating protein is one of the essential postpartum dietary tips because it helps to promote muscle growth and repair. Choose lean proteins, which are low in calories and have low-fat content as well.

Chicken, fish, eggs, and plant-based food items are great lean protein sources.

5. Incorporate Nutritious Fruits and Veggies

Adding more fruits and vegetables in your diet can provide great nutritional benefits. These contain essential nutrients that help in boosting the overall health of the postpartum mother.

They also help to control body weight as they are dense in vitamins, minerals, and fiber content.

6. Avoid Processed and Junk Foods

Avoiding processed and junk foods is extremely crucial postpartum, as they contain high sugar and sodium content that can cause weight gain rapidly. These foods also lack essential nutrients like fiber, vitamins, and minerals.

7. Keep Snacks Handy

Whenever you go out or stay indoors, it’s crucial to keep healthy snacks available on hand. This helps to avoid unhealthy snacking and overeating. Snacks such as fruits, nuts, and whole-grain bars are great options to include in your diet.

8. Breastfeeding

Breastfeeding is known to be an effective postpartum diet tip, as it helps in burning calories. It has been found that women who breastfeed have a better chance of losing weight than those who don’t breastfeed.

Also, it is good for the baby’s health.

9. Exercise Regularly

Along with a healthy diet, incorporating regular exercise can help in burning calories and losing weight postpartum. Discuss with your doctor about the exercise routine that works best for you.

Start with light workouts initially and then gradually increase the intensity once your body adjusts to it. Some exercises like walking, swimming, light weight lifting, and prenatal yoga should help.

10. Avoid Stress

Stress is one of the factors that can lead to weight gain, increasing cortisol levels in your body. With everything going on in your life, it’s important to find ways to reduce your stress levels.

Some effective ways to achieve this include meditation, deep breathing, and getting enough sleep.