Post Natal Weight Loss

Kareena Taimur

Every new mom is eager to look like her old self again. One of the most important thing to remember is to be patient with yourself. You might have seen few celebrities fitting into their pre pregnancy jeans within the first 6 months. “How has she done it” We all ask. But that is not an important question. It’s Why has she done it? Because their work demands that. They follow very very strict diet and also start physical activity, probably even before their body is ready.

But is it realistic — or for that matter even healthy — to slim down so fast after pregnancy

Experts says “NO”

It’s every woman’s dream to lose all the extra pregnancy pounds the moment baby finally arrives — but the fact is no one snaps back naturally to her pre-baby body so quickly. It’s important to keep your expectations in check. Yes, celebrities do get back in shape as early as they can, but as I mentioned, their job demands it. Also they have resources and helps that the rest of us don’t have many times after baby is born.” This includes personal chefs, in house trainers, therapists and nannies, all of whom allow the celebrity new mom to devote serious time in getting in shape.

Most women think that dieting is the quickest way to lose weight, however the truth is, that serious cut down in calories after delivery is not a good idea, specially if you are breastfeeding. On an average a new mom whether she is breastfeeding or not, needs around 1800 to 2000 calories every day. You should NOT be thinking of dieting at least for the first 8 weeks. During this time you might lose couple of kilos, which is OK, but you really don’t need to cut down on your food intake during the early weeks after delivery. Your body needs energy to sustain the grind which it has gone through and calories to breastfeed.

Eat super-foods

Instead of dieting start having a well balanced healthy home cooked meal. Eat freshly made home food for your b’fast, lunch and dinner. For snacking, keep options like carrot sticks, apples slices, wheat crackers, sliced cucumbers and low fat yoghurt. Your body needs maximum nutrition, especially if you are nursing. Eat “super foods”. Fish is one great super food, because it’s packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna. Vegetarians can consume Flax seeds, chia seeds, Hemp seeds, Seaweed, Beans and leafy greens.

Milk and yogurt are also super foods because they’re high in the calcium which you need to keep your bones strong. And of course, Protein – Lean meat, chicken, and beans are low in fat and high in protein and fiber. They’re good for you, and they’ll keep you feeling full for longer.

When to start exercising?

While dieting is off-limits for a while, exercise is highly recommended. It will help you in increasing your energy and will also reduce the risks of postpartum depression. However, it is advised not to put much stress on your joints by doing activities such as jogging, jumping, or running — for at least six to eight weeks. The reason is, during pregnancy you produce a hormone called “relaxin”, which actually makes joints loose and consequently more prone to injury, and you will still have significant amounts of this hormone in your blood for at least several weeks after childbirth.

Taking a walk with your baby in the stroller is enough to start with. It will pump up your heart rate and will let your muscles work. Start with 15 to 20 mins of walk and gradually increase it to 30 mins.

Strengthen your core and back

Even if you had strong core muscles before pregnancy, you really lose that strength during pregnancy because the muscles are all stretched out – plus you’ve spent nine months carrying extra weight in your tummy. Hence, start with simple core workouts like pelvic tilt, squeeze and tighten your butt then relax, put a pillow between your knees and squeeze and relax. You can also do few of these exercises like Clam Shell, Dead Bug and Bird Dog. This can start to build your core and strengthen your back.

Lastly, a word of advice, before you start any weight loss journey consult your doctor and a dietitian. The dietitian can help you design an eating plan that will help you lose weight safely and effectively, while the doctor can guide you on how much weight you need to lose and when you can start proper exercising.

If you wish to reach out to me, drop me an email at


Shop Smart. Clean and healthy eating depends on what you buy.

Shop Smart:

You are what You eat and much before that You eat what You buy, So it only makes sense that you think and shop smart. Shopping healthy grocery is a skill and once you master it, it’ll help you make better eating choices, naturally. Here are some tips on how to get the maximum out of your shopping budget, get the best and get into eating better effortlessly.

Never go grocery shopping on an empty or a full stomach. 

When you are hungry you are likely to make wrong decisions and pick all the wrong things, instead of real food. Even though you are best and you always stick to your diet, but when you are hungry, you’ll be tempted when you’ll see that Cake or that pack of chips.

The complete opposite happens when you go shopping when you are full, you suddenly think you can survive on a few lettuce leaves and some water and end up not buying enough food for the week. Have something light before you go, a banana or a small yoghurt, or, if you have eaten, wait a little before you go so you can think clearly about what you’re buying.

Buy real food. 

Stay away from processed food. It’s been designed to look attractive but it’s probably high in preservatives, sugar and salt and has been through so much processing already with no nutrients left in that. You are not saving anything by buying processed food and ready meals – neither time nor money, but you do lose out on the quality.

Get fresh meat cuts and fish, whole fresh vegetables and fruit, grains, eggs and plain yoghurts. You can do wonders in the kitchen in under 15-20 minutes if your fridge is stocked with these.

Make a good and basic shopping list. 

You don’t want to end up walking aimlessly around the supermarket thinking what to buy and then falling for what is advertised as “healthy”. The food you want is often the one that is not advertised at all. You want to get some vegetables, but not too many because they’ll go off, and one or two types of fruit. The thing about fresh produce is that it goes off very quickly so unless you know exactly how you are going to use up all of the exciting items on your list, avoid buying them. Keep it simple and to the point:

Sample Shopping List

Protein Sources:

– Eggs

– Chicken or turkey breasts

– Lean pork cuts

– Salmon or any other type of fish

– Canned tuna

– Ground pork or beef

– Canned beans

– Cottage Cheese

– Plain Greek Yoghurt

– Low fat Milk

– Cheese

Sources of Good Carbs:

– Oats

– Fruit (apples, bananas, pears, oranges, grapes) and berries (forest berries, strawberries)

– Vegetables (tomatoes, cucumbers, lettuce, red and green peppers, onions)

– Sweet Potatoes/Yams

– Quinoa

– Rice

– Pasta

– Whole grain bread

Sources of Good Fat:

– Nuts (almonds, walnuts) and seeds (chia, flax, sunflower)

– Nut butters (peanut butter, almond butter)

– Olive and coconut oils

– Coconut milk and cream (actually good for you)

– Avocados

Sweets, chips, sodas and alcohol shouldn’t be completely excluded from the menu but since these are the things that are likely to do you no good and sabotage your healthy lifestyle, they should be bought separately and consumed in moderation.



The popularity of high intensity interval training(HIIT) is on the rise. High intensity interval training sessions are commonly called HIIT workouts. This type of training involves repeated bouts of high intensity workout followed by varied recovery times.

There’s nothing more natural than using your own body weight for HIIT  training.

Do it anywhere body weight exercise are often championed for their effectiveness, its a cardio burner and will leave you dripping sweat and feeling great. The high-intensity, full-body movements push you hard, while the rest periods recharge you for the next round. Squats and lunges will leave your quads and glutes shredded, while the burpees;) and push-ups keep your heart pumping and lungs burning😝😁😁


HIIT workouts provide similar fitness benefits, as continuous endurance workouts, but in shorter periods of time😄. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout.

The post-exercise period is called “EPOC”, which stands for Excess post-exercise oxygen consumption. EPOC, informally called afterburn, is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.”

This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater in HIIT than other workouts, adding more calorie burn to the overall energy expenditure.


  1. Do it anywhere
  2. Increase your metabolism
  3. No equipments: Only body weight
  4. Burn fat (Not muscle) and get ripped
  5. Healthy Heart
  6. Challenging: If exercise does not challenge you, it does not work.


You can do upto 3 HIIT workouts in a week, depending on your fitness level.

Since HIIT workout is  exhaustive than steady state endurance workouts. Therefore, a longer recovery period is often needed. Perhaps start with, 1 HIIT training workout a week, with your other workouts (steady state workouts). As you feel ready for more challenge, increase upto 3 workouts per week.


People who have sedentary lifestyles or periods of physical inactivity may have an increased coronary disease risk to high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. Medical clearance from a physician may be an appropriate safety measure for anyone with these conditions before starting HIIT or any exercise training.

Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with others in the group.


Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits:))







7 day – Detox Diet

I am often asked about DETOX DIET.  I always recommend a detox diet when I start a weight loss program with my client or when someone has hit a plateau. So here it goes……

What is a Detox diet?

The purpose of a detox diet is to take the load off the organs that detoxify the body – the liver, kidneys and bowel – while at the same time supporting and improving their performance. If you want to fast track your health, give your body a break, or just want to detox follow this for 7 days.

Detox diet helps you to shed some extra kilos which you might have piled on during the weekends, functions or festivals.

How to start?

Mark your diary and select a week when you don’t have to attend any functions, birthdays, weddings, or any special meal outing. Prepare a list of things which you need to buy and stock up. Throw away or donate all the junk in your fridge and kitchen.

Some people might experience a cleansing reaction in the first few days of detox including headaches or loose bowel movement. This is due to the sudden withdrawal of certain foods. These symptoms should subside in 24 to 48 hrs.

Things to avoid:



Dairy (Except 1/2 cup of unsweetened yoghurt in a day)

Sugar, syrup, honey, jams, jellies and artificial sweeteners


Grains: Wheat(Bread, biscuits, cakes, pasta), Oats, Rye, Rice

Dried Fruit

You can enjoy:

Fruits: Any and all fresh fruits.

Vegetables: Any and all fresh vegetables.

Meat: Red meat or Chicken without skin (limit to two servings per week)

Lugumes: Cooked or soaked ( Chickpeas, lentils, kidney beans)


Olive oil preferably extra virgin

Nuts: raw unsalted almonds, walnuts

Seeds: sunflower seeds, Pumpkin seeds(Unsalted)

Green tea OR Black tea

Water : Min 3 litres


  1. Morning lemon juice: This is an old method but a goodie to kick start your day. It helps in digestion and cleanse your system. Squeeze the juice of half a lemon in a cup of hot water and drink it first thing in the morning in an empty stomach.
  1. Exercise: During detox make sure you exercise in an empty stomach. Don’t do must intense workout, however you need to do at least 45 mins of cardio – running, jogging, walking, swimming, and cycling can be done.
  1. Raw food: Try to consume raw food or cut down the cooking process. raw food contains more enzymes and nutrients. Try having fresh salads, sprouts, par boiled veggies.

4. Karma cleanse: Apart from cleaning your body, It is very important to detox your mind. Try to mediate for 15 mins daily. If you don’t know how to meditate, try belly breathing. Place your palms on your lower belly, breathe through your nose and feel your belly rising and then slowly exhale and allow the belly to drop.

5. Drink at least 3 litres of water daily.

6. Try to do a steam bath or sauna thrice a week. It will detox your skin and will keep your rejuvenated.

Caution: DO NOT detox if you are pregnant, breastfeeding, elderly, have high blood pressure, are underweight.

Thanks a ton


Lopa xoxo..

PCOS healing with YOGA & Natural Food

One in every 5 women suffer from Polycystic Ovary Syndrome (PCOS)

It is predominantly seen in the age group of 15 to 30 years. Only one who goes through it understands how painful and annoying it is. Weight gain, Mood swings, facial hair growth, irregular periods, voice change, painful periods, infertility, anxiety, depression and loads of other symptoms.

Post my Yoga TTC which I completed a month back, I learnt loads of healing poses for various medical/lifestyle conditions.

Yoga Remedies for PCOS:

Butterfly Pose in yoga can be very helpful in PCOS. Don’t flap your legs too much, instead try holding the posture for long.


Butterfly Pose

Even more helpful is SuptaBadhakonasana (Reclining Butterfly Pose), which works just like the Butterfly Pose, this time lying down. This is what makes it extremely relaxing.

Supta Bhaddakonasana


You can do these everyday for 3 rounds with 45secs hold each asana.


Home Food Remedies:

You can add these in your everyday food.

1.      Methi (Fenugreek)

2.      Flaxseeds

3.      Cinnamon (Dalchini)

4.      Tulsi (holy basil 🌿)

5.      Honey

6.      Bitter gourd (Karela)

7.      Indian Gooseberry (Amla)

Apart from this these are the food recommendations

1. Follow a low-carb and low-fat diet.

2. Eat more protein.

3. Opt for roasted snacks over fried ones.

4. Eat dinner before 7 pm.

5. Don’t forget to exercise.

Remember PCOS is not a disease, only a disorder and you can definitely fix it.

If you want a personalised consultation for your pcos problem write to me at I’ll be happy to help you.

“Tamra Jal” for those with an active lifestyle.

Off late I have been reading a lot of articles on Internet about Copper tumblers and bottles used for drinking water specially for those with an active lifestyle.. I too wanted to explore that and decided to buy a pair of them. I bought it from and the bottles are from Divine Copper.


Looks nice huh!!

I remember when I was a kid, my mother had put me to a yoga teacher because I had this severe acidity and gastric problems. I use to get constant burps and stomach cramps because of acidity. Every alternate evening I use to have my yoga classes where my teacher  would teach me various asanas which would help me cure digestion problem. He always had this list of do’s which I had to follow. Amongst them, one was to drink water from a “tamra patra” or copper vessel early in the morning. As per his instruction I had to drink about a litre of water everyday as soon as I wake up to cleanse my system. This water used to be stored overnight.

As a Fitness Consultant we know that Copper is an essential micro-nutrient and plays an important role in many things happening inside our body. Like development of body organs, RBCs, absorption of iron, anti-oxidant defense etc. When water is stored in a copper vessel for more than eight hours, small quantities of copper get dissolved in the water. Copper has the ability to destroy a wide range of harmful microbes, fungi etc. due to the toxic effect it has on living cells.

Listing down some of its benefits which I’ve myself experienced.

  1. It definitely cleanses and detoxifies your system specially when you drink water from it early in the morning. It cures constipation, acidity, regulates the functioning of liver and kidneys. Since it helps in detoxification, it aids weight loss too.
  2. Copper has good anti-bacterial, antiviral and anti-inflammatory properties which boosts your immune system and balances the three doshas in the body as per ayurveda – Kapha, Vaata and Pitta.
  3. Consuming copper infused water is the best option to get rid of the aches and pains of joints in case of arthritis.

I’m certainly loving these newly bought bottles. I love the taste too of the water. It tastes metallic:)) Because copper is naturally anti-bacterial, these water bottles are naturally self – sterilising and do not require as much cleaning as other water bottles.

Do let me know your experiences if you too use one copper water vessel.

Disclaimer! I am not a medical practitioner. My views on this article are completely personal.


Moringa – The new Superfood in the hot seat.



Moringa leaves (Moringa Oleifera) OR Drumstick leaves, Also known as “Saijan ke patte” in hindi are currently in the hot seat when it comes to new foods that help lose weight. The popularity of the Moringa Tree and its life-enhancing capabilities has seen a tremendous growth in recent years.

Originating in the Sub-Himalayan areas of India, Moringa has always been an important ingredient in Ancient Indian medicines. The plant prevents, cures and alleviates the symptoms of over 300 illnesses, and there is still research being done to find more ways it can benefit the body.

Moringa leaves contain an antioxidant called chlorogenic acid, which is also one of the active ingredients in green coffee bean extract. Chlorogenic acid can support weight loss by balancing blood sugar and by acting as a fat burner. One cup of fresh Moringa leaves has 2 percent of the daily value of fiber, considering you consume 2,000 calories daily. Also One half cup cooked leaves will meet your day’s need for Vitamin A and C

To make supplemental powder, whole leaves are dried and ground into powder, so the powder contains the natural fiber and the properties.

Moringa’s fibers help curb cravings throughout the day, and its compounds speed up the metabolism and break down fats. Researchers and nutritionist have combined these ideas to use Moringa as a weight loss supplement.

In India fresh Moringa leaves are used to in cooking. It can be put in Smoothies, Curries, Dals, Vegetables and fritters. I’m sharing some of my recipes using moringa leaves.


Moringa and Avocado smoothie:


1 cup fresh chopped moringa leaves

1 whole Avocado

1 green apple

1 cup of almond milk

1 cup coconut water

1tsp chia seeds

1tsp flax seeds


Method: Put all the ingredients in a blender and churn it to make a healthy green smoothie.

smoothie moringa

Besan Moringa Omelette

Besan 200gms

Atta Flour 50gms

Moringa Leaves 75gms

Other greens (chopped coriander, dill) – 50gms

Salt and green chilli as per taste

Method: Make a batter using all the ingredients with water to a running consistency. Take a nonstick tawa and drizzle some oil into it.  When its hot pour a laddle full of batter into it. Make it like an omelette. Cook it on one side and flip it to other side to get cooked.


Moringa Lassi:

Moringa leaves – 1 cup

Fat free curd 100gms

Organic Jaggery 1 teaspoon

Himalayan Pink salt 1/2 teaspoon

1tsp roasted jeera(cumin) powder

Method: Put all the ingredients in a blender and churn it to make a healthy lassi.

lassi moringa

You can also add moringa leaves to your regular dal, veg curies and non veg curries. It does not change the taste of the food.

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How many times your gym trainer or your exercise trainer has told you, “Engage your Core”. Most of us know that we need to strengthen it, we can feel it burning when it’s tired. Some of you who has a weaker core, also feel a pain in your lower back, specially mothers after delivery. Post pregnancy moms need to work a lot on their core muscles as the strength of their core reduces after delivery.

Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles. Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions and more effective training.


But what is “CORE”?

The “core” is a term used to describe just about everything on your body that isn’t your legs and arms. This means you can think of your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic floor, and scapula as your core. While abdominal and inner abdominal muscles do play a large role in core stability, they don’t make up the core all by themselves.

A major mistake many people make is to think that their core is only their abs, and because of this they go about training their core in many ineffective ways. Traditional ab exercises like crunches and sit ups are often used in hopes of achieving a stronger core and a more defined abdominals, but this is not a great method. Performing endless crunches and sit ups does not strengthen your core or give you more defined abs, rather it can be hazardous to your spine.


Let’s find out the functions and the movements of the core so you can strengthen them properly.

Trunk Flexion: Bending forward or “curl up” movement

Trunk Extension: Standing straight up from bent over position, bending backwards

Trunk Rotation: Twisting from left to right

Lateral Trunk Flexion: Bending from side to side

Compression of the Abdomen: Drawing your belly button in towards the spine

Spinal Stability: The ability to hold your spine stable during movement



In order to train the core effectively, we need to train all the muscles involved, starting slowly and building a foundation. These muscles need to work together as a team.

Most people are familiar with basic core exercises such as planks or side planks. Though these are two excellent core exercises, however I would want to discuss a few under-used movements that go a long way in developing core strength and function.


You can use this at the end of your regular workout as a finisher, at the beginning as part of your warm up, or on its own as a separate gentle workout.


Perform each exercise back to back for the prescribed time and reps:


Bird Dog – 10-second holds, 8 reps per side

bird dog

Dead Bugs – 8 reps per side, alternating sides each rep

dead bug

Clam Shell – 10-second holds, 10 reps per side

clam shell

Tummy Vacuums – 5-second holds, 8 reps

tummy vaccum


Training your core doesn’t have to be complicated, but it does have to be well rounded. Try adding these exercises into your training routine and enjoy the rewards.

Remember, take it slow and you’ll lay the foundation for effective movement for life.


Lots of love:))

Lopamudra Banerjee




Weight is such a sensitive topic. Recently I came across a quote on the back of a book that says we live “in an environment that simultaneously glorifies super-skinny bodies and eating unhealthy junk food.” And it is so unbelievably true. We’re faced daily with temptation – whether it’s driving past a fast food restaurant or staring at a shelf of chocolate bars while waiting in line at the supermarket checkout. Advertising plays on our weaknesses for salty, greasy, sugar-laden treats that comfort and satisfy our taste buds. And then slaps us with guilt and shame for indulging. I’m not here to talk about fat shaming so I’m not going to get into it, I think no matter what size you are, you deserve to love yourself and your body. Having said these, I would also like to state that weight is not a good indicator of health. I’m a personal trainer and it’s my job to help people become fitter and lose some extra weight if its hampering their health.

We will all accept or people who have walked this journey, or probably trying to, that weight loss is tough. Of course, we know those super helpful people who say things like “weight loss is just less calories in and more calories out” but then there are the rest of us who understand that it’s not that simple. Like, yes, the energy balance exists. If you want to reduce your weight, reduce your calories and do some exercise and chances are good that you’re going to see some results. But the real struggle here isn’t becoming a leaner human being. It’s the change. If it was as simple as eating less and moving more, nobody would be overweight. And there wouldn’t be such a booming diet industry 🙂

Let’s start with the fact that most people who try to lose weight are successful, to some extent however nearly 65 percent of dieters return to their pre-dieting weight within three years, according to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania.


I think that at this stage we are all aware that only diets do not work. The simplest way that I can put this is that your weight reflects your lifestyle. To quote the book Always The Fat Kid, by Jacob Warren and K. Bryant Smalley, “obesity is a behaviour. It is really an accumulation of hundreds and thousands of bad decisions.” Our behaviours dictate our weight and changing our behaviours is a lot harder than we’d like it to be.

To an extent, there is an excuse that the reason people haven’t changed their behaviours is because they don’t know any better. I’ve seen this with my clients also, when they say, “I don’t know why I’m not losing weight, my diet has been really good!” and on closer examination I find that they genuinely believed that drinking a tetra pack juice which says “no sugar added” is a healthy option (sadly, These drinks usually contain way more sugar than the actual fruit). A clear majority of people are also aware that these juices are not good and neither is Pizza or chocolate.

But what do you do? Do you give up on chocolate brownies and start slogging away on the cross trainer for half an hour daily until you’ve reached your goal size? What happens when you do reach your goal? Do you go back to your old eating habits? This is where most people get stuck. Remember what I wrote above that 65% of dieters regain the weight? That’s because the biggest, saddest and ugliest struggle you will ever face is changing your lifestyle. Your weight reflects your lifestyle.

If your lifestyle involves partying every weekend and drinking cocktails and beer and following that up with a Chicken biryani or any carb or fat laden food and then following that with a hungover heavy breakfast and a day spent lounging on bed (not exercising) then you can’t act surprised that weight gain has happened. Add to that all the other little things (sitting at a desk and spending most of the day sedentary, watching TV all evening instead of moving around, grabbing a muffin at morning tea) and you’re basically looking at a whole life upheaval. Think about that for a second. It’s hard enough to motivate yourself to start going to the gym regularly, now add to that giving up your evening TV shows? And not going drinking with your friends on the weekends when you know that it’s probably going to mean not hanging out with them at all?

Basically, weight loss is (without sounding cheesy) a life changing experience. You literally will have to change your life to support it. And that is never going to be easy. You will have to make systematic, permanent changes to your food intake and exercise.

Start slowly, start going to the gym and build some muscle, find a form of exercise that you like and that makes you happy. Move your body in a way that feels good. Eat food that nourishes your body. Eat fresh, whole food. Stay away from strict diets that ask you to exclude entire food groups (especially foods that you love!) because you’ll just be more likely to crash off your diet and fall off the wagon entirely. Start getting up every hour and walking around your office, spend your evening doing something that doesn’t involve staring at a screen for six hours. Pack your lunch from home so you don’t have to reach for that cafeteria food. Breaking the habits can seem tough, and even if you are successful in losing weight understand that you can still find yourself slipping into the old habits that got you into trouble in the first place. And when you have a bad day, all you can do is keep going. Bad days will happen but no matter how slow you go, you’re going faster than you would be if you never started at all.

motivation quote

Lots of love

LOPA :))