Here's how this new mom 'bounced back' to lose weight without crash dieting, strength training

Payal Agarwal Mukherjee, Founder of FitMoms said: "Fitness professionals sometimes treat new mothers like any client who is trying to lose weight. That’s a big red flag.”

For many women, the months after giving birth can be a time of both joy and tremendous pressure — to “bounce back,” lose weight quickly and return to life as it was before. But then Payal Agarwal Mukherjee, Founder of FitMoms, made up her mind to do something extremely different. Instead of chasing numbers on a scale, she concentrated on healing from the inside.

“The first three months of postpartum were really, really overwhelming,” she told Moneycontrol. “There was input from all over — family, friends, social media, trainers. Everybody had advice about what should and shouldn’t be done. I was under intense pressure to return to my ‘old self’ but my body had other ideas,” she added.

The cultural push toward fitness after pregnancy often leads new moms into cardio classes, to target their abs or onto a diet “to lose the baby weight” without ever considering recovery, said Mukherjee. The repercussions are significant too, from weakened pelvic floor muscles to back pain or separation of the abs. “Fitness professionals sometimes treat new mothers like any client who is trying to lose weight. That’s a big red flag,” she warned.

Also read | From XXXL to Medium: How a 43-year-old fought postnatal depression with daily exercises and determination

Choosing Healing Over Speed

Instead of being swayed by external pressures, Mukherjee decided to listen to her body. She dove into the study of postpartum physiology — what pregnancy does to the body and what’s necessary to reverse or heal that.

Nutrition became key to her recovery. “I learned that eating clean wasn’t good enough. We’re not nearly as active on a physical level in our daily lives as our ancestors. We just don’t need that much carb to fuel us. Too many carbs can ultimately work against us,” she suggested.

After tweaking her nutrition to include more protein and good fats, and less processed carbs, she saw a gradual boost in energy and recovery.

Building a Strong Foundation

Mukherjee’s primary goal was not to lose weight but to heal. She concentrated on regaining her core and pelvic floor strength — the body areas most weakened during pregnancy. “Disregarding these and going hardcore in the workouts is what results in setbacks for so many moms,” she said.

She didn’t starve or engage in “crash” dieting and ensured that her body was adequately fuelled always. She did not add strength training until she felt her body was ready.

Also read | Postpartum recovery tips: Why mental and emotional health matter, what all new moms must know

Lessons in Patience and Resilience

But not everything was smooth sailing for her. Mukherjee admitted she made many mistakes in her fitness journey. “Occasionally I overindulged, sometimes followed well-intentioned advice that didn’t suit me. But I was committed to learning and adapting. Through all this, I feel stronger, more energetic and more confident than I was before pregnancy. The trial also taught me patience and perseverance. Healing is not linear, but it’s worth it,” she said.

Her message is simple: “Listen to your body, heal first and there’s no need for rush. Fitness isn’t only about weight loss — it’s about being strong and healthy for life.”

FAQs on Post-Pregnancy Fitness Journey

1. What is the best approach to post-pregnancy fitness?

After giving birth, focus on healing from the inside rather than rushing to lose weight. Pay attention to your body’s needs and prioritize recovery over chasing numbers on a scale.

2. How important is nutrition in postpartum recovery?

Nutrition is crucial in postpartum recovery. Opt for clean eating with more protein and healthy fats, reducing processed carbs. This approach helps in boosting energy and aids recovery.

3. Should I start intense workouts immediately after childbirth?

No, it is essential to regain core and pelvic floor strength before engaging in intense workouts. Starting hardcore exercises too soon can cause setbacks like weakened pelvic floor muscles and back pain.

4. Can I diet to lose baby weight quickly?

Avoid crash dieting; instead, ensure your body is adequately fueled for recovery. Gradual changes in your diet and a balanced approach are more effective and healthier in the long run.

5. How can patience and resilience help in my fitness journey?

Healing is not linear and requires patience and perseverance. Listen to your body, adapt as necessary, and focus on long-term health and strength rather than quick weight loss.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.