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What is the story about?
Mamaearth
founder and former Shark Tank India judge Ghazal Alagh has inspired thousands of mothers by sharing the postpartum weight-loss journey that helped her shed 20 kg after childbirth. While her transformation has received widespread praise on social media, nutrition experts say her experience also highlights an important message: healthy postpartum weight loss should focus on balanced nutrition, gradual recovery, and sustainable habits rather than quick fixes.
Also read: ‘Didn’t Take Ozempic’: Masoom Minawala Reveals How She Lost Postpartum Weight NaturallyGhazal’s postpartum weight loss journey
In a recent Instagram post, Alagh revealed that she gained nearly 30 kg during each of her pregnancies. Three months after giving birth, she weighed 83 kg and decided to seek professional guidance before starting her weight-loss journey. She shared that the advice she received was simple: "Fix your food first. 80 per cent is the food you eat. 20% is the movement in your day," she said on Instagram. Instead of following restrictive diets, Alagh focused on eating home-cooked meals, increasing her protein intake, reducing refined carbohydrates, avoiding extreme calorie restriction, and taking vitamin D, omega-3 fatty acids, and iron supplements. She also embraced balance by allowing herself occasional cheat meals.Is weight loss really 80% diet and 20% exercise?
Experts believe nutrition plays a much bigger role in weight loss than exercise alone. However, she says the popular "80 per cent diet, 20 per cent exercise" rule is not supported by any official medical guideline. However, postpartum weight loss depends on several factors, including daily calorie intake, physical activity, breastfeeding, hormonal changes, sleep quality, stress levels, pre-pregnancy weight, and overall recovery after childbirth.Why exercise still matters after childbirth?
Although nutrition is essential, movement remains equally important for long-term health. Regular physical activity helps:- Preserve muscle mass
- Improve insulin sensitivity
- Support heart health
- Boost mood
- Lower the risk of postpartum depression.
- Improve overall recovery
Is a high-protein, lower-carb diet safe?
One of the biggest changes Alagh made was prioritising protein while reducing carbohydrates. Doctors say protein is especially important during the postpartum period because it supports tissue healing, preserves lean muscle mass, promotes fullness, and helps maintain metabolism. However, experts caution against drastically cutting carbohydrates. Carbohydrates remain the body's primary energy source, particularly for breastfeeding mothers, whose calorie and nutrient needs are significantly higher. Instead of eliminating carbs, dietitians recommend choosing healthier sources like whole grains, fruits, vegetables, lentils and legumes, oats, and millets. These foods provide sustained energy, fibre, vitamins, and minerals needed for postpartum recovery.Do vitamin D, iron, and omega-3 supplements help?
Alagh also credited vitamin D, iron, and omega-3 supplements for supporting her recovery. Doctors say these nutrients are commonly deficient after childbirth.- Iron is crucial because many women lose significant blood during delivery, increasing the risk of anaemia, fatigue, and weakness.
- Vitamin D supports bone health, muscle function, and immunity, and may help improve mood and reduce fatigue.
- Omega-3 fatty acids play an important role in maternal health and also contribute to healthy brain development in breastfed infants.
