Women who have recently given birth and are aiming to shed the extra pounds gained during pregnancy are in for quite a struggle. You not only have to adjust your life to a new schedule but also need to recover physically from the stressful effects of pregnancy.

The ideal time for losing weight-

According to health experts, you should ideally aim to come back to your original weight in at least, 6-12 months after the delivery. Women, who are careful about their fitness levels, try to regain their original weight by the end of 6 weeks time.

As is normal in the case of losing weight, all you need to do is incorporate a healthy diet as part of your daily meal plan coupled with regular exercise. Breastfeeding also aids in losing weight post-pregnancy.

Do not rush!

During pregnancy, a woman's body goes through a lot, not just physically but mentally as well. Therefore, you need to give yourself ample time to recover. In order to do this, you should wait until your 6-week check-up to find out if you are healthy once again. Many doctors recommend waiting for a period of two months if you are planning to breastfeed your baby. This period helps to normalize the milk supply. On receiving the thumbs up from your doctor, you should concentrate on cutting down your calories.

What if you are breastfeeding? 

Women who are breastfeeding their baby, or are planning to do so should aim to lose weight slowly and gradually. Losing weight drastically will make you produce a lower quantity of milk that might hamper the growth of your baby. According to doctors as well as dieticians, breastfeeding helps the body to burn calories.

Meal plan for weight loss-

Follow a few healthy tips to lose weight slowly and safely without putting either your life or the life of your baby in jeopardy.

  Oftentimes new mothers now frazzled with the responsibility of a baby forget to eat or consume their meals very late. This should not happen. If you do not give time to yourself for meals or intend on crash dieting by not eating, you will not have enough energy, and may even fall sick.

  Try to eat smaller meals from time to time to harness more energy rather than having three big meals.
  Eating a healthy and nutritious breakfast is very important as it gives you the necessary energy that you need to perform physical activities throughout the day.
  Eat slowly with your entire focus on your meal. This way you will be able to avoid overeating.
  Avoid consuming dairy products or try to consume those, which are low in fat.
  Consume foods such as lean protein or those that are rich in fibre. You should also ensure to have them either boiled or broiled.

The only way you can become a healthier and happier version of your previous self is when you accept the fact that often it is not possible to return completely to your former self. Pregnancy is likely to leave lasting changes on your body. So, be accepting of yourself as well as realistic.

Postnatal Weight Loss - All You Should Know!

Diabetes is a condition that affects the pancreas to the extent that it does not release the required quantity of insulin, which can lead to a high blood sugar level as the body starts to absorb excess glucose from the food that it ingests. This can be of various types and have different implications for different patients. While many experts insist that keeping a low cholesterol level and low weight is a primary requirement for the treatment of diabetes patients, there are a number of myths in this regard. Not eating fat is one such myth that we are out to prove wrong today.

So read on to find out why diabetic people need to eat fat:

Saturated Fats and Trans Fats: There are studies that demonstrate how saturated fats can actually prove to be beneficial for diabetes patients. These can be found in various sources like fish and nuts. This releases heptadecanoic acids, which can normalise the blood sugar levels as well as the insulin and triglyceride levels in the body.
Dairy Fat: The use of milk and yogurt as well as butter can actually be helpful in bringing the blood sugar levels down. It also shows up favourably on the lipoprotein markers. Butter, in particular, is known to have clarifying properties that can bring down the risk of diabetes as well. One must take care to use dairy products that are fat-free. 
Animal Fat: Having meat which releases fat and having dairy products like cheese and milk which releases healthy saturated fats are two different things. One can replace carbs and meat with these kinds of products so that there are better absorption and creation of quality animal fats which can actually help the insulin levels.
Monounsaturated and Polyunsaturated Fats: Food items like fish and nuts that carry high levels of Omega-3 fatty acids as well as monounsaturated and polyunsaturated fats can help patients suffering from diabetes by clearing the bloodstream of cholesterol and high lipid levels. This also prevents the risk of heart disease and arterial blockages. These kinds of fats are also found in flax seeds, soya products and walnuts. 
Going low on carbohydrates and avoiding sugar is usually recommended for patients suffering from diabetes. Yet, it is important to have your fill of essential fats as mentioned above with the help of dairy products, clarified better, omega three fatty acids, dry fruits, soya products and some amount of vegetable oils, as these actually have a number of benefits for these patients.

Why Do Diabetic People Need To Eat Fat?

Top 5 things all diabetics must do

As you are aware, diabetes is an increasingly common problem not only in adults but with children and young people too. Preventing or delaying diabetes is possible with a few lifestyle changes. And for those who have been diagnosed with type-2 diabetes, changes in lifestyle can prove beneficial to keep it under control. This is important and should not be taken lightly as diabetes can lead to other serious health complications. There are few simple things which if done regularly can keep you safe and absolutely fine.

5 ways to combat diabetes.

1) exercise - do minimum 45 to 30 minutes of exercise like brisk walking (for people with heart ailments make sure that you have done stress test/tmt). Keep yourself physically active all the time this will help you in losing weight, controlling blood sugar, blood pressure, cholesterol. It will also improve insulin sensitivity in your body. 
2) high fiber diet - include high fiber foods like fruits, vegetables, leafy vegetables, beans, nuts, seeds, and whole grains, cinnamon, green tea in your diet. This will improve your blood sugar level and also reduce your risk of developing diabetes and helps you to lose weight. Do not get into fad diets and tv commercials as they are often misleading.
3) reduce stress - tension and worry releases certain chemicals (stress hormones) which can increase your blood sugar level. Try relaxation therapy like meditation, yoga, music and soundful sleep.
4) restrict intake of alcohol - alcohol increases body weight, triglyceride (cholesterol) level and blood pressure. They may make you unaware of symptoms of hypoglycemia (low blood sugar which may be dangerous). They are empty calorie with no nutritional value. Permissible limit is 2 drinks (60ml) a day for men and 1 drink (60ml) for women, it is also not advisable to smoke.
5) regular check-ups - make sure that you regularly check your blood sugar levels and modify treatment from your diabetologist doctor (if required.) your body and your friend/ relative / colleague's body are different, so is your need of medicine for diabetes as well. What works best for them may not be right for you. So it is my sincere request is to avoid any self medication as it can be dangerous. Regularly undergo screening for early detection of diabetes complications like eye, nerve, heart, foot, kidney.

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Top 5 Things All Diabetics Must Do

Benefits of lemon peels

Lemon has multiple health benefits. It is used for hair, skin, and inner wellness. It helps us lose weight and builds the immunity of the body. But are you aware that lemon peels are equally beneficial? not only do they contain calcium, potassium and vitamins c, but they can also be made use of in numerous ways. Here are few:

1. For tan removal: this point is pretty widely known. Lemon peel is an excellent tan removal. It also brightens and smoothens our skin.

2. As vitamin c supplement: small pieces of lemon peel and can dried in the sun and then ground to make powder. This can be added in smoothies, etc and be a good source of your requirement of vitamin c. Being rich in vitamin c and citric acid, lemon peels help in gum problems like scurvy and bleeding gums.

3. For strong bones: lemon peel is known to maintain bone strength. It helps fight cancer and also helps with tumours and cysts.

4. To lower cholesterol: lemon peel has polyphenol flavonoids which helps lower cholesterol levels.

5. To feel good: it acts as strong anti-depressant.

6. To fight cancer: lemon peel has nutrients like limonene and salvestrol q40 which are both known to fight cancerous cells.

7. For bp control: the cholesterol level of a body can be decreased by consuming lemon peel. The potassium present in it also helps maintain the level of blood pressure.

8. Cure for flu: eating lemon peels helps in curing sore throat, flu, cold, etc. This is because it contains vitamin c in ample quantities.

If you would like to consult with me privately, please click on consult.

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You Won't Throw Away LEMON Peels After You Read This!

Lemons are known worldwide for the amazing health benefits they offer. Lemons are indeed a perfect source of so many nutrients like riboflavin, thiamin, magnesium, iron, pantothenic acid, potassium, vitamin B6, etc. And, when it s the combination of lemon and water, it becomes as tasty and refreshing drink as beneficial to one s health. The practice of drinking lemon water is quite common among people as it is not only rich in nutrients, but also very easy to make. But there can be a possibility that you might be drinking it the wrong way and missing the many health benefits of lemon.

The common practice of drinking lemon water
People choose to drink lemon water regularly to enjoy all its benefits. But often, what they misunderstand is the ideal way in which the lemons need to be used in making the lemon water. And as a result, they miss out on a number of health benefits, offered by lemons.

The majority of people simply slice up the lemons, squeeze out the juice from them and then throw the lemon peels right away. And, it is exactly where the whole way of drinking lemon water gets wrong. Because it is the lemon peels that are mostly the nutrient rich parts of the entire lemon fruit.

The proper way in which lemon water should be drank
The best way to drink lemon water in the right way is by adding the peels to it. You must make sure to buy organic lemons that are fresh and seem juicy enough. Wash them properly and cut them into thick or thin slices, as per the preference of one. Then, squeeze the freshly sliced lemons into either hot or cold water. But be certain not to dispose of the peels.

Rather, one needs to grate the peels of the already squashed lemons into the lemon water, to make it filled with all the nutritional values of lemon and also the right way of having a healthy glass of lemon water.
One can also put the rest of the lemon slices aside in a travel cup or mug and fill it up with cold or boiling water to have another healthy cup of lemon water later.

The benefits of having lemon water the right way
When one includes both the juice of the lemons as well as the grated peels in his or her lemon water, the drink becomes the best source of consuming all the nutrients of the entire fruit. Lemon peels are known to contain 5 or 10 times more the vitamins that lemon juice does. As a result of adding all the parts of the lemon to the lemon water, one can receive a boost in the intake of antioxidants, vitamins C and B, volatile oils, and an increase in the resistance power of the body s immunity system.

Lemon Water - Did You Know You Were Drinking It The Wrong Way?

Snacking between meals for weight gain

If you are struggling to gain weight here is an all time unbeatable way to do so. Have a healthy snack right in the middle of two meals. However, if you do not snack at the right interval or have it too close to meal times, it would only result in a reduced appetite. Pack yourself some fruits, nuts, yogurts, or granola bars as snacks. 

Caution: try to avoid the easy but unhealthy junk food route. Fast food only adds unhealthy weight which will prove to be detrimental later in life.

If you would like to consult with me privately, please click on consult.

From lybrate: if you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over whatsapp, facebook and other media.

The Most Powerful Way To Put On Weight - Snacking Right.

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