The postpartum roller coaster
Neha Dhupia’s weight loss journey hasn’t been a straightforward one at all. After the birth of her daughter Mehr, she faced the challenges of gaining postpartum weight amid the global lockdown. “After Mehr, we went into lockdown. I finally lost weight because we were at home and I could work on my habit of eating less. I lost that weight, but then I got pregnant again,” Neha opened up.
The actress who will next be seen in ‘Bad News‘ experienced significant fluctuations in weight over four years, gaining more than 23 kilograms with each pregnancy. Despite these fluctuations, Neha did not initially worry about her postpartum appearance but instead focused on her health and fitness.
Commitment to a balanced lifestyle
Neha’s Journey Weight Loss She didn’t start immediately after the second pregnancy. She stressed the importance of breastfeeding, which kept her energy levels low but her appetite high. It wasn’t until a year ago that she decided to fully commit to a structured exercise and diet routine. “I breastfed both my children for a year, which kept my appetite high and energy levels low. It wasn’t until a year ago that I really decided to commit to exercise and a proper diet, losing a total of 23 kilos since then,” she explained.
Her approach wasn’t extreme. Neha avoided extreme calorie reduction, understanding the importance of maintaining energy for her busy life as a working mother. Instead, she focused on eating balanced meals and adding regular physical activity to her routine.
Holistic approach to diet and exercise
Neha’s weight loss journey wasn’t about following a strict diet or intense workout sessions. Instead, she opted for a more balanced and sustainable approach. She loves to run and occasionally hits the gym, but she doesn’t follow a rigorous workout schedule. Her diet is also simple and effective; she has cut out sugar, fried foods, and gluten, but otherwise maintains a balanced diet that suits her lifestyle.
Importance of a balanced diet for health and well-being | Exploring every aspect of life Summary
“I have dinner with my kids at 7:00 pm, which helps me, and breakfast with my husband at 11 am,” Neha said, explaining how her meal timing naturally aligns with intermittent fasting principles. This, along with her active lifestyle, played a key role in her weight loss journey.
Professional and personal changes
The weight loss not only improved Neha’s physical appearance, but also had a profound impact on her professional life and mental health. She found herself getting a lot of acting offers and feeling more confident about her clothes. “I feel a lot better, especially in a profession where appearance matters a lot. But, I have always embraced who I am,” she said. The actress also pointed out that despite the growing emphasis on inclusivity, the industry still prefers fit actors.
Her advice for fellow moms
Neha Dhupia’s weight loss journey is a source of inspiration for many, especially new mothers struggling with postpartum weight. She advises them to move slowly and not compare their progress with others. “It is important for new mothers to move slowly and not compare themselves with others. Self-compassion is key, especially in the face of social scrutiny,” Neha advised. She highlighted the importance of patience and self-love, urging new mothers to prioritise their health and well-being over social expectations.
What is postpartum weight gain?
Postpartum weight gain refers to the weight that women can retain or gain after giving birth. It is a common experience and can vary significantly from person to person. The amount of weight gained during pregnancy and retained thereafter can be affected by a number of factors, including lifestyle, genetics, and hormonal changes. Take a closer look at the causes and aspects of postpartum weight gain:
What are the reasons for postpartum weight gain?
1. Hormonal changes: During pregnancy, a woman’s body undergoes significant hormonal fluctuations to support the growing fetus. After the baby is born, it may take time for these hormones to stabilize, which can affect metabolism and fat storage.
2. Lifestyle changes:
– New mothers often experience changes in their daily routine, including decreased physical activity and irregular sleep patterns, which can contribute to weight gain.
The demands of caring for a newborn can also lead to stress eating or convenience eating, often leading to the selection of high-calorie, easily available foods.
3. Maintaining weight gained during pregnancy: Some of the weight gained during pregnancy, including fat stores, is stored to provide energy for breastfeeding and postpartum recovery. However, not all of this weight is always lost immediately after birth.
4. Breastfeeding: Although breastfeeding may help some women lose weight due to the extra calories burned, it can also increase appetite and calorie consumption.
5. Lack of time for exercise: New mothers often find it challenging to prioritize exercise due to the demands of caring for their child and other responsibilities, resulting in reduced physical activity.
6. Emotional and psychological factors: Postpartum depression and anxiety can lead to emotional eating, which leads to weight gain. The stress of adjusting to a new lifestyle and responsibilities can also affect eating habits and weight.
General patterns and effects
1. Initial weight loss: Immediately after childbirth, women usually lose some weight, which includes the weight of the baby, placenta, and amniotic fluid. This initial weight loss can be around 10-15 pounds.
2. Slow weight loss: For many women, weight loss happens gradually over several months. It is common to retain some of the weight gained during pregnancy, and the rate at which weight is lost can vary depending on individual factors and lifestyle choices.
3. Long-term weight retention: Some women continue to carry excess weight many years after giving birth, especially if they don’t have the time or resources to focus on weight loss.
4. Health effects: Retaining excess weight after pregnancy can increase the risk of developing diseases such as type 2 diabetes, high blood pressure and cardiovascular diseases. It can also affect overall physical and emotional health.
Strategies to Manage Postpartum Weight Gain
1. Balanced diet: Focus on nutrient-rich foods, such as fruits, vegetables, whole grains and lean proteins. Avoid processed foods with lots of sugar and unhealthy fats.
2. Regular physical activity: Incorporate moderate exercise into your routine, such as walking, postpartum yoga, or light strength training, as approved by your healthcare provider.
3. Get enough sleep: Try to get enough rest, as lack of sleep can have a negative impact on metabolism and appetite regulation.
4. Support systems: Seek help from family, friends, or support groups to manage stress and maintain a healthy lifestyle.
