Woman in her 30s Wants to Reduce Weight Gained During Pregnancy

Ans: Hi Surendra,
I will also need to know your height and any possible ailments to understand if and how much weight loss your body needs. The journey to weight loss is determined after understanding what are reasons behind weight gain, otherwise, random diets and sudden workouts can rather harm the body. You can either write back with more details or visit a naturopath to understand the body issues and recommend a wellness plan accordingly.

Ans: To lose body fat, calorie intake should be based on your BMI. Follow a balanced diet plan. Choose low calorie fruits and vegetables like cucumber, green vegetables, apple, oranges, etc. Eat small and frequent meals. Choose fibre-rich and slower-to-digest complex carbohydrates versus refined ones ,like oats, whole wheat, multigrain flour. Include good sources of protein with each meal (lean meat, legumes, etc.) , as it will help curbing appetite and controlling weight. Ensure to have 10-12 glasses of water as it helps burn calories. Engage in regular physical activity.

Ans: I understand how challenging it can feel to lose weight, especially after a C-section. It’s important to approach weight loss with patience and consistency.

Here are some tips to help you:

Start slow: Begin with gentle yoga poses like Cat-Cow, Bridge Pose, and Child’s Pose. These are safe for post-C-section recovery and help strengthen your core and back.
Focus on breathing: Pranayama (breathing exercises) like Kapalbhati and Nadi Shodhana can boost metabolism and calm your mind.
Avoid overexertion: Your body has undergone changes after childbirth. Avoid intense exercises initially, as they can cause strain.
Healthy eating: Focus on smaller, balanced meals with fresh fruits, vegetables, whole grains, and lean proteins. Avoid sugary and processed foods.
Consistency matters: Even 20–30 minutes of yoga daily can make a big difference over time.
Why seek guidance? Practicing with a yoga coach ensures safety, especially with your C-section recovery. A coach can guide you on suitable poses, breathing techniques, and relaxation methods to achieve your goals without injury.

Take it one day at a time. You’ve got this, and I’m here to help!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/