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New Delhi: Gaining
weight after pregnancy is natural. Then why fuss over Aishwarya
Rai's extra pounds, ask health experts.
Regular crunches, low-impact exercises and small but frequent
meals a day can help new moms get back in shape. But stay away
from dieting.
Gynaecologist Archana Dhawan says it is unfair to compare
Aishwarya's frame with those of Hollywood's yummy mummies as the
body structure of each person varies.
"People have their own pace to lose weight, or they would have
their own targets. Some can lose in six months whereas others take
more than a year. As long as you are making a constant effort and
you are feeding the baby regularly and doing exercise, you can
lose weight," Dhawan, from the capital's The Nurture Clinic, told
IANS.
"Whether it's Aishwarya or any normal adult, everybody has a right
to decide at what speed they want to lose weight. As long as you
are losing it, good enough. As per geographical distribution, the
body frame also varies across the world," she said.
A proper exercise regimen is of utmost importance, says Amrapali
Patil, CEO of Trim N Tone The Obesity Clinic.
"Exercising after pregnancy helps to lose those extra pounds put
on during pregnancy, alleviate postpartum depression. Unlike
dieting, it doesn't interfere with your breastfeeding," she said.
Experts suggest yoga, indoor exercises and regular crunches to
shed extra flab.
It is important to consult a physician before commencing any
exercise programme as the post-pregnancy period is a delicate
state.
"Till six months, when women are breastfeeding, they should take
high calorie diet. But after those six months, one should maintain
a low calorie and low carbohydrate diet," said nutritionist Rekha
Gonsalves.
Since dieting can create a problem for mothers and indirectly to
the newborn, regular exercise is the safest way out.
New mothers are advised exercise only after a certain period.
"Weight loss of about half a kg a week is safe and won't affect
the milk supply if a woman is breastfeeding. It is safer to
consult a physician to understand if one is ready for exercise.
Also, it is safer to lose weight slowly. One should avoid a
strict, restrictive diet," Gonsalves said.
"One should wait at least six weeks after a vaginal delivery of
baby and eight weeks after a caesarean section to start
exercising. It's best to start with low-impact exercises such as
yoga, walking or swimming," she says.
For many women, pregnancy causes permanent mental and physical
changes.
Patil warns that "rapid weight loss can release toxins that are
stored in the body fat into the bloodstream and in the
breastfeeding mother's milk supply."
"Starting a diet too soon after giving birth can delay recovery
and make one feel more tired, irritated and depressed. Losing
weight too quickly can affect lactation and reduce the breast
milk," she says.
In terms of dieting, saturated and transfats should be avoided.
"The oils to avoid are saturated and transfats as these can
contribute to heart disease and also diabetes. Saturated fats are
found in meats and dairy products, and transfats are typically
found in many fried foods, snack foods, and baked goods," Patil
says.
Small and frequent meals, with a lot of fluid and fibre in the
diet, can do wonders.
"Consuming low-fat milk, dairy products, wheat bread and whole
grain cereal can help you lose weight," said Indu Bala Khatri, a
consultant at Moolchand Women's Hospital.
(Amit K. Lal can be contacted at amit.l@ians.in)
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