ma'am mujjw weight loss karna hai or mujhe thyroid bhi hai

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Losing weight postpartum, especially if you're at 100 kg, requires a slow and steady approach to protect your health, especially if you're breastfeeding. Here’s a realistic and healthy plan for you:

1. Nutrition Plan (Balanced & Sustainable)

✔ Eat More Protein – Helps with fat loss & muscle retention. Include eggs, dal, paneer, chicken, fish, and nuts.
✔ Healthy Carbs – Choose whole grains like oats, brown rice, quinoa, and millets instead of refined carbs.
✔ Lots of Fiber – Helps digestion & reduces bloating. Eat veggies, fruits, chia seeds, and flaxseeds.
✔ Avoid Sugar & Processed Foods – Cut down on sweets, white bread, fried snacks, and sugary drinks.
✔ Hydrate Well – Drink at least 3-4 liters of water daily to flush out toxins.

2. Simple Exercise Routine (Start Light, Build Up)

🚶 Walking – Start with 20–30 min daily, increase gradually.
🧘 Postnatal Yoga – Helps with core strength & belly fat (try cat-cow pose, pelvic tilts).
💪 Strength Training (After 3 Months Postpartum) – Use light weights or bodyweight exercises like squats, lunges, and push-ups.
⏳ Avoid Heavy Workouts Too Soon – Focus on consistency over intensity to prevent stress on your body.

3. Lifestyle Changes

🕰 Eat Smaller, Frequent Meals – Helps control hunger & improves metabolism.
🍼 If Breastfeeding, Eat Enough Calories – Never starve yourself! Eat nutrient-rich foods instead of cutting meals.
🛌 Get Enough Sleep – Poor sleep leads to weight gain. Nap when your baby naps.
😌 Manage Stress – High stress increases belly fat (practice deep breathing, meditation).

4. Set Realistic Goals

📉 Aim for 0.5–1 kg weight loss per week
📆 Track your food & activity to stay motivated
📏 Focus on inches lost rather than just weight

Would you like a detailed meal plan or a specific workout routine? Let me know, and I’ll customize it for you!