Brief Answer:
diet along with exercises to improve metabolism

Detailed Answer:
Hi XXXXXXX

Post-delivery weight gain is a very common problem. A rapid weight loss effort, sometimes results in compromised nutrient intake which may not only cause causing fatigue and weakness but it also delays fat loss. Diet with a balance of vital nutrients would help along with exercises.

The first and the most important step towards weight loss are to improve the basal metabolic rate, which in turn would ensure that you burn more calories every minute. Consider the following for achieving the same:

•     Regular exercise. As you are already doing the exercises, I would suggest that you introduce interval training in your routine.
•     Building muscle by increasing your intake of protein and regular weight training
•     Increase your water intake to at least 3 liter daily
•     Have 6-7 small meals through the day
•     Black coffee and green tea do help in burning fat
•     Increase your intake of fiber in the form of vegetables, salad, whole pulses and cereals and fruits with the skin.
•     Avoid excessive salt, especially towards the end of the day.

It is absolutely fine if you do not lose weight initially, any change in inch loss, visible in your appearance, means that the routine has already started working for you. Actual weight loss may take a little time to show as the body burns accumulated fat slowly and hence actual weight change in terms of Kg loss is slow in many cases.

Consider the following to help your body lose more fat:

•     Avoid foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet.
•     The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods.
•     Fibers are the insoluble part of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not let us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.
•     Limit the intake of sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch.
•     Choose the low fat dairy products. Include low fat curd in daily diet.
•     If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are also not suggested.
•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism.

Here is a sample Diet Plan for you:

Early Morning:

Lukewarm water with lemon and 1 tbsp. aloe vera gel – 1 Glass ( 120 ml)
Fenugreek powder – 1 Tbsp.

Breakfast:

Non fried preparations like:
Whole wheat bread with peanutbutter – 2 slices OR
Vegetable poha/ Dalia/ Sevian/ upma - 1 cup OR
Idli 2pc. With Sāmbhar – ½ cup / tomato chutney – ¾ katori OR
Cornflakes with skimmed milk (with sugarfree) – 1 cup OR
Stuffed chapatti (oil free )- 2 no. with dry vegetable – 1 katori
+
Sugarless beverage of choice – 1 Glass


Mid-Morning:

Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes) – 1 whole or ¾ cup cut fruits


Lunch:

2 chapatti + sabji 1 katori + salad 1 katori + 1 katori skimmed curd
OR
2 Dry chapatti + Dal – 1 katori + Salad – 1 katori + Diluted buttermilk – 1 Glass

Evening Snacks:
Tea / Coffee (with sugar free or sugarless ) + high fiber bis.


Late Evening:

Green tea (sugarless) -1 Glass


Dinner:

2 chapatti + vegetable 1 katori + salad 1 katori.
Or
Vegetable XXXXXXX / poha / upma / Sevian / Bajra khichri – 1 cup + Salte lemon juice (sugarless) + salad – 1 katori
 
Hope this helps.
Meenakshi

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