Struggling with postpartum weight loss? In this episode of the Modern Indian Parent Podcast, we dive deep into fat loss, nutrition, and exercise for new moms. Host Reeni Gupta is joined by world-renowned fitness expert Nathan Johnson, who has helped thousands of South Asian women transform their health without crash diets or giving up traditional foods like dal, roti, dosa, and rice,
Together, they unpack the myths around “eating for two,” discuss the real role of protein in Indian diets, and explore simple strategies to adapt family meals for sustainable fat loss. From portion control and protein sources to whey protein safety, calorie tracking, sugar cravings, and balancing carbs, this episode offers practical and science-backed tips every mother can use.
👉 Tune in to learn how to lose fat, gain muscle, and create a healthier lifestyle for you—and your family.
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Postpartum Weight Loss & Fat Loss
Motherhood changes everything—from routines and responsibilities to our own bodies. In this final episode of the Mom Bod series on the Modern Indian Parent Podcast, host Rinie Gupta talks about the struggles moms face with postpartum weight. She opens up about her own journey of gaining 25 kilos during pregnancy and the long, frustrating process of tryi…
Chapters:
00:00 Intro & Mom Bod Series recap
04:21 Guest intro: Nathan Johnson
06:01 Can you lose weight while eating Indian food?
07:16 Adapting the standard indian diet and mindset for weight loss
10:06 How much protein do we really need & what are the best sources of protein for Indians?
14:23 Whey protein—necessary and safe?
18:13 The One-Plate Rule (protein, carbs, veggies)
22:30 Is it necessary to cut sugar?
24:18 Easiest ways to track calories
31:40 Is exercise required for fat loss?
33:25 Weight training fears: injury & “the guy area”
37:40 Home workouts for busy moms (bands, dumbbells, mat)
39:48 Beginner weekly plan (3–4 full-body sessions)
41:22 How Autonomy supports nutrition + training
MOM BOD SERIES EPISODE GUIDE
Ep 1: 5 Practical Tips to Love Your Mom Bod (Sep 5)
Ep 2: Rebuilding Strength After Birth (Sep 12)
Ep 3: Skin & Hair After Motherhood (Sep 19)
Ep 4: Postpartum Weight Loss & Fat Loss (Sep 26)
WATCH HERE TO BE RELEASED SOON
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👩 Connect With The Hosts
Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/
Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/
Connect with the guest: https://www.instagram.com/nathan.autonomy/
