Dietitian for Post Pre Pregnancy near me Mumbai

November 28, 2025
Blog

Tips to Lose Weight Post Pregnancy – Expert Guidance by Dietician Geetanjali Mengi

Losing weight after pregnancy is one of the most common concerns new mothers face. Your body goes through tremendous hormonal, emotional, and physical changes during nine months of pregnancy and childbirth.
So, it is natural for weight loss to feel slow, confusing, or even overwhelming. But with mindful nutrition, gentle lifestyle changes, and a positive mindset,
you can safely return to a healthy weight while keeping your energy levels high.

As a clinical dietician and therapeutic nutrition expert, Dietician Geetanjali Mengi helps new mothers rebuild strength, balance hormones,
and lose weight without compromising their health or their baby’s health. Here are her expert-approved tips to support your postpartum weight-loss journey.

1. Give Your Body Time to Heal

The first few weeks after delivery should focus on recovery, rest, and bonding with your baby. The body needs time for uterus contraction, healing tissues, hormonal reset, and
restoring energy levels. Avoid jumping into strict diets or intense exercise immediately. Gradual weight loss is safer and more sustainable.

2. Breastfeeding Can Support Weight Loss

Breastfeeding naturally burns additional calories—approximately 300–500 calories a day. Mothers who breastfeed often find it easier to lose baby weight because the body uses stored fat for milk production.
However, this does not mean you should under-eat. You still need nutrient-dense foods to maintain milk supply and overall health.

3. Eat Balanced, Home-Cooked Meals

Post-pregnancy weight loss is not about starving; it’s about choosing the right foods. Focus on meals that combine:

* Lean proteins – dals, eggs, fish, chicken, tofu
* Whole grains – oats, brown rice, jowar, ragi
* Healthy fats – nuts, seeds, ghee in moderation
* Fibre-rich vegetables & fruits

These keep you full for longer, improve metabolism, and prevent energy crashes. Avoid deep-fried snacks, bakery items, packaged foods, sugary drinks, and late-night munching.

4. Stay Consistent With Hydration

Adequate hydration is crucial, especially for breastfeeding mothers. Water helps reduce water retention, improves digestion, prevents cravings, and supports metabolism. Aim for **8–10 glasses** of water daily along with herbal teas, infused water, or homemade soups.

5. Start With Gentle Physical Activity

Once your doctor approves, begin with light exercises such as:

* Walking
* Simple stretches
* Pelvic floor exercises
* Postpartum yoga

Gradually progress to strength training and more intense workouts as your stamina improves. Strength training is especially effective because it builds lean muscle mass and boosts metabolic rate.

6. Manage Your Sleep & Stress

Sleep deprivation is common for new mothers, but it directly affects hunger hormones, leading to overeating and cravings for sugar or high-fat foods. Try to sleep when the baby sleeps and accept help from family members. Practise deep breathing or short meditation sessions to manage stress. A calmer mind supports better metabolic function.

7. Eat Frequent, Smaller Meals

Instead of 2–3 large meals, have 5–6 small, balanced meals throughout the day. This stabilises blood sugar levels, controls cravings, and keeps your energy high for handling both baby care and household responsibilities.

8. Do Not Compare Your Journey With Others

Every woman’s body responds differently to childbirth, breastfeeding, and healing. Social media can make postpartum fitness look easy, but do not compare your timeline with others. Focus on progress, not perfection. Even losing **0.5–1 kg per week** is a healthy and sustainable pace.

9. Avoid Crash Diets

Very low-calorie diets can drop your energy levels, disrupt milk supply, and slow down metabolism long-term. Instead, choose a personalised diet plan designed by a qualified nutritionist who understands your body’s needs, postpartum recovery, and hormonal changes.

10. Seek Professional Guidance

Working with an experienced dietician like Geetanjali Mengi ensures you receive a customised postpartum weight-loss plan tailored to:

* Your delivery type (normal/C-section)
* Your activity level
* Breastfeeding status
* Hormonal balance
* Nutrient deficiencies

Her programs focus on healing nutrition, correcting metabolism, improving gut health, regulating hunger hormones, and helping mothers feel confident and energised again.

Final Thoughts

Post-pregnancy weight loss is a gentle, step-by-step process. Your body has created life—give it the kindness and time it deserves. With mindful eating, patience, and the right guidance, you can achieve a healthy weight, improved mood, and better overall wellbeing.