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8 Expert Tips to Effortlessly Get Back in Shape Post Delivery

As a new mommy, you will shower all your love on your bundle of joy with little time to take care of yourself. It can get overwhelming with a complete overhaul to your routine. Add to this, the pregnancy weight and you might just get impatient to fit into your favourite pair of skinny jeans. That's why we have an expert-approved regime to shed those extra kilos effortlessly.


Eat right and at timely intervals

Make sure that your diet is nutritionally rich with proteins, carbohydrates and required essential fats, calcium, iron and vitamins. Your body needs these nutrients to keep up with the demands of a new baby. These also help to heal and repair your body after child birth. Eat at intervals of two to three hours, so that your metabolism stays up and also your blood sugar levels remain steady. This will check your unwarranted binges and ensure that you don't over eat.


Water & Power drinks

Hydration is very important and you need to make sure that you are well hydrated. Apart from drinking lots of water through the day, also include veg juices, coconut water, milk and buttermilk. However, fruit juices can be repaced with whole fruits. Not only will they provide the necessary vitamins, but also essential fibres.


Easy exercises

Do short bursts of exercise whenever you get time. For eg, if you have 15 mins, brisk walk in your house, or if your body permits light jogging would be great. If you have 10 minutes, do some exercises that target your upper or lower body.


Core Strengthening

Core strengthening is extremely important, especially after pregnancy as the core muscles go lax. This is especially needed to avoid injuries. Join a pilates or yoga class to help you strengthen not only your core, but also your entire body. Yoga also has therapeutic benefits, to clean and detoxify your body and mind.


Weight Training

It will not only burn calories and make muscles stronger, but also hike up your metabolism so that you burn calories all day long. You could hire a personal trainer to come home, if you do not have time to go to the gym. Also, do consult your doctor before starting a weight training schedule.



When you’re breastfeeding, you need an extra 500 calories a day, or about 2,700 calories in total. Since breastfeeding burns 600 to 800 calories a day, even if you sit comfortably and feed your baby, you could still be losing weight.


Natural weight loss foods

Consider some natural weight loss foods that will stem your hunger or affect your metabolism in a healthy way. Try some apple cider vinegar in hot water early morning in an empty stomach to revs up metabolism and reduce fat. Other tips include:

  • Taking lime and honey in water is good for digestion and to reduce bloat.
  • Tea made from Indian plum leaves has fat burning properties. Drink some twice day.
  • Green tea has excellent properties that help weight loss. Drink it often during the day.
  • A cabbage dish once a day is good for weight loss – low in calories and high in fiber.
  • Munch on negative calorie foods like celery, tomatoes, and cucumbers. Keep low fat milk and yoghurt handy as snacks. These will also provide healthy nutrition.

'Me' Time

Keep atleast 15 minutes aside as your distressing time. Meditate if you can, or indulge a hobby that you like. This will calm your mind and de-stress you.

Remember, patience, dedication and perseverance are the keys.

Ms. Madhuri Dixit Nene :

Shalini is truly an excellent trainer. She is the perfect combination of tough and soft, She is skilled, thoughtful, sensible, and a pleasure to work with and talk to. She knows just how and when to encourage and when to push, and when to take a step back. Owing to her combination of diverse training methods, individualized exercise programs challenging yet achievable goal setting, a simple to follow diet plan and personal efforts, I am stronger and more flexible, I have better balance and endurance and most importantly, working out has become fun.

Dr. Shri Ram Nene :

Knowledgeable, Competent, Professional and Dedicated are what I would say for Shalini. She is quick in understanding individual goals and hence forth providing advice and varied programs. She uses a holistic approach, incorporating flexibility, strength, posture, balance, endurance along with promoting a healthy eating regime. She is encouraging without being “soft” and a great motivator. Most importantly – she ensures that the moves are done correctly and reinforces how it will benefit . Her professionalism, extensive knowledge and enthusiastic commitment to her work and ultimately her clients, provides the perfect scenario for success and sets foundations for a new healthier lifestyle! Highly recommendable!!!

Dr Dimple Shah :

I joined JG`s gym for ante-natal exercise and probably this was one of the best decision during pregnancy. Anupa, my trainer, exactly knows the regime a pregnant woman needs to follow. Her exercises kept me fresh through the day and my fitness improved post joining the class. She is very attentive and motivated me on days I felt tardy. Her flexibility with timing allowed me to go to gym when I was in comfortable doing exercise - this is a serious plus during pregnancy. Thanks a lot Anupa!

Dr Gitanjali :

JGs is a fantastic gym and work out centre.It`s is not only clean and hygienic , it`s ambience is very inducive for a good workout. The trainers are friendly and very motivating. In addition , there are a variety of group workouts which make it all the more interesting and I`m never bored working out. It`s been 3 years and am still going strong. I have not only attained my desired weight but I have also become physically stronger , energetic and well toned. This has really boosted my self confidence especially when I have to dress up.

Dr. Sanjay Sharma :
Director Asian Cancer InstituteProf. Surgical Oncology Lilavati & Bombay Hospital, Mumbai

JGS is heaven on earth for all fitness lowers and motivates those who desire to do so. This Centre and its management provides such an unbelievable environment which gives so much positive energy & makes you addicted to stay there longer.

It has meaningful, wonderful, newer equipment and above all class very professional, helpful trainers who guide you to do targeted, correct energizing newer exercise regime which no gym that I have visited in India and abroad provides.

I have myself got absolutely fit increasing my lean weight, shedding my flab which I never achieved in previous stints at other places, this in spite of my spending limited time here due to my busy professional schedules, this improved fitness has allowed me to concentrate more on my longer surgeries without getting tired.

I would strongly recommend everyone to stay fit & happy, please join JGS.

Dr. Priti Modi :

10 years and still going strong! My journey has been of a person who prior to 2006 did anything besides exercise to lose weight, to a person who wants to exercise everyday to kickstart a healthier day, for a healthier life. My sister in law, Reshma pushed me to join (thanks to a free 1-month trial coupon) and the JGs team members ensured that it becomes a part of my life. All the trainers are superb at JGs but my major experience has been with Anupa, Shalini, Sangeeta and Vijendra. Shalini has ensured that her dedication to fitness has rubbed off on all her team members. Each one of them is as dedicated and as strict as her in ensuring that we are regular and give our best while exercising. I always share with my family and friends that I just need to reach the gym, after that the trainers ensure I give my best. JGs has also been hugely instrumental in transforming my son, Nihar, from a chubby kid to a 20 year old with 6 pack abs. Thanks Shalini and team JGs, super job, well done, keep it up.

Rohan N Gajjar, Tennis Player :

“Very Good facilities and equipment with expert trainers.Friendly and fun environment to work out in”

Sneha Jaisingh :

I have been regular at JG’S for the past 2 years. Whether it’s the Group X or the gym, they offer something to suit everyone. The energy of the trainers is absolutely infectious. You wouldn’t want to miss a day at the gym because Shalini and the team have a way of getting you addicted to workout and a healthy life.

Sandeep Soparrkar, Choreographer :

'JGS is a gym for complete health & fitness activity. Their friendly trainers guide you at every step and help you fix a healthy goal. I am really happy to be a part of JGS and recommend it to people who are looking for serious fitness'

Gopi Kukde, Advertising Guru :

"A gym is a gym. But JG's is different. It got something that makes people comfortable. More than ten years of my association with JG's says it all!"

Kishori Kukde, Advertising Guru :

" The systematic, rhythmic and thoughtfully designed workout; is what I love about JGs. The atmosphere there is kind of "feel at home". I have been a member of JGs for more than 10 years and even today I have same enthusiasm towards JGs. The credit goes entirely to JGs for it`s 360° wholesome Fitness programs.