6 days ago
Hi .my age is 40 my weight is 67kg and my height is 5.4ft .after delivery my weight is increased now I want to lose my weight pls help me
6 days ago
Dear Sanobar, Thank you for the question
Weight gain during and after pregnancy is a natural phenomenon. During lactation & breastfeeding the lactating mother’s nutritional requirements should meet her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production.
It is recommended to consume 2000+kcal with 63g (for 0-6 months lactation) and 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium per day
It is also important to bring to your attention that the body requires sufficient time after childbirth to recover and sustain the increased calorie needs with adequate nutrition and care. When you believe enough time has passed by after your delivery and you’ve healed and recovered to gradually start on weight loss, here a few guidelines to help you in your journey:
Ideally a sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction and requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management.
With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.
However here are few objectives to be considered when planning to start with a weight loss program.
Count Your Daily Calories
It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)
Following is the WHO BMI Classification for Asians
18.5 to 23 - Normal
Less than 18.5 - Underweight
23 to 27.5 - Overweight
Above 27.5 - Obese
According to your mentioned height and weight, your BMI is 25.4 kg/m2, which is in the Overweight category as per BMI Classification for Asians.
Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.
General Dietary Guidelines for weight loss that can be considered:
Some Physical Activity Tips:
Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week. Kindly get guidance from your gynaecologist for appropriate physical activity regimen that can be followed.
For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.
Hope we have answered your query.
Wishing you a great day ahead.