Categories: weight loss

How to lose weight after pregnancy

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Discover how to lose weight after pregnancy.

Post-pregnancy excess pounds can sometimes be difficult to dislodge. A balanced diet, combined with moderate physical activity and suitable for young mothers, will help you regain your figure. How to lose weight after pregnancy

However, be sure to follow your perineal and abdominal rehabilitation before undertaking any sport resumption.

Getting back to your pre-pregnancy body: a matter of patience

During pregnancy, your body has undergone many changes. After giving birth, it takes about 2 months for your uterus to return to its original position and for your blood volume to return to normal.

It is therefore important to give yourself time to regain your healthy weight. Keep in mind that your body has been preparing for 9 months for you to welcome your baby.

Give yourself at least as much time to regain your figure. Even a whole year: this is a very good average for your weight loss to be sustainable.

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Rushing weight loss by going against nature would not be productive, especially if you are breastfeeding.

If you have gained between 10 and 15 kilos during your pregnancy, it is also possible that naturally, without making the slightest effort, you will lose your few superfluous kilos if you take care to maintain the most balanced diet possible and that you practice a minimum of daily physical activity.

And if you are breastfeeding, it will probably be even easier because the production of milk requires a large expenditure of energy (and therefore calories), and breastfeeding inevitably leads to contractions of the uterus, which will allow you to find a belly more easily. dish.

When should you go on a diet after giving birth?

Childbirth is a real sporting achievement in itself, which exhausts the body. The priority is therefore to rest to regain all your energy so that you can refocus on yourself, your baby, and your family life.

If you are one of the women who feel in great shape after childbirth, be vigilant because it is not uncommon to observe physical exhaustion a few weeks after the birth of the child.

Give yourself time to find the right rhythm with your baby: the time will have come to consider a diet only when you have regained your dynamism, your vitality, and a certain degree of availability in your daily life.

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Anyway, as soon as you give birth, continue to watch over your diet because beyond the calories it brings you, real fuel for your body, it is a valuable provider of vitamins, minerals, and antioxidants. , essential to your good moral and physical balance.

Find a balanced diet

To regain your figure after childbirth, there is no question of embarking on a strict and restrictive diet.

By respecting the basic principles of a balanced diet, the needle of the scale should naturally descend regularly and gradually.

Fruits

At each meal and even as a snack, be sure to consume a fruit preferably raw to benefit from all its nutritional advantages. If you choose the fruit juice version, squeeze your fruit and drink your homemade drink right away!

Supermarket fruit juices, whatever they are, do not have any real nutritional benefits, in terms of vitamins in particular.

You can also opt for compotes, but again, prefer homemade versions that require very little preparation time.

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Turn off the heat as soon as the fruit is cooked and always taste before adding sugar: the fructose in fruit is often enough on its own!

Ideally, count 3 servings of fruit per day. Tip: for a serving of fruit count 1 apple, 1 pear, 1 orange, 1 nectarine.

The vegetables

For lunch and dinner, remember to always eat vegetables in quantities at least equivalent to starchy foods.

Ideally, make sure you always have at least one serving of raw vegetables a day: green salad, grated carrot, cucumber, white cabbage, tomatoes, etc.

To fill up vitamins, minerals, and antioxidants but also fiber, think of vegetable pies, woks, pan-fried, soups, vegetable juices, etc.

Starches

Often shunned in times of diet, they are however necessary to avoid the frustration which inevitably leads to snacking.

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Do not run away from them but simply control the quantities: count 100 to 150 g per day according to your appetite.

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Vary the sources of carbohydrates by alternating pasta, rice, quinoa, sweet potato, bulgur, etc.

And from time to time opt for legumes, also called “pulses”: red and white beans, chickpeas, split peas, and lentils.

Proteins: meat, fish, or eggs

Proteins are essential for the proper functioning of the body by participating directly in the construction and renewal of cells and tissues.

They will not only allow you to satiate yourself but they will also prevent you from feeling peckish between meals.

Consume a portion at lunchtime and in the evening and to take advantage of all the amino acids, alternate between white meats, red meats, and eggs, which you will preferably choose from hens fed with flaxseed. Also, remember to eat fish or seafood twice a week to benefit from their Omega 3.

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Dairy products

Consume between 2 and 3 dairy products per day, possibly at 0%, and feel free to vary the pleasures between yogurts, white cheeses, cottage cheese, Swiss cheese, and milk. Once or twice a week, allow yourself a portion of cheese (30 g).

Fatty substances

Criticizes and too often banned during diets, fats nevertheless play an essential role in the proper functioning of the body.

The trick is to choose them of quality and to have a light hand. In the morning, opt for 10 g of butter (for its Vitamin A intake) and at lunchtime and in the evening, season your meals with the equivalent of a teaspoon of olive oil, rapeseed, walnuts, hazelnut, or grape seeds for example.

Drinks

Remember that only water is essential. On the other hand, nothing prevents you, except in the case of high blood pressure, from choosing sparkling or carbonated water.

You can also add a slice of lemon or orange or possibly opt for a 0% syrup to flavor your water.

Also think about tea, herbal teas, and coffee which are excellent ways to hydrate yourself while giving you a moment of pleasure and relaxation.

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Support weight loss through exercise

Immediately after childbirth, gentle, regular, and moderate physical activity is beneficial for gradually regaining your physical condition, at your own pace.

For beginners, walks with a babies are ideal: you can lengthen their duration gradually and intensify the pace of your walk.

To find a flat stomach, the key to the secret remains postnatal rehabilitation which includes rehabilitation of the perineum but also of the abdominal strap and the back of the young mother.

Why? Because during pregnancy and childbirth, all the tissues and muscles have stretched.

The perineum – a kind of hammock stretched between the pubis and the coccyx and made up of three muscular layers – has relaxed under the effect of the hormonal upheaval, the weight of the fetus, and has stretched during childbirth.

In addition to working on the tone of the perineum, it is therefore also important to learn how to work the deep muscles of the abdominals, and in particular, the transverse muscle which allows you to sheath the stomach.

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These perineal and abdominal rehabilitation sessions are covered by social security. Don’t miss the

Thereafter, if you manage to free yourself for an hour a week, sport is ideal for refining and toning your figure.

However, there again, no haste: wait for the postnatal consultation (6 to 8 weeks after delivery) and the opinion of your doctor to start.

Start with a gentle sport, to spare your perineum and thus avoid the risk of incontinence or uterine prolapse (commonly called “organ descent”).

Here are some ideas for gentle physical activity for your perineum, which you can do, adapting the intensity and frequency, according to the evolution of your physical condition:

  • Swimming
  • Bike
  • Water gym (Aqua-gym)
  • Pilates

When it comes to sport and physical activity, remember that regularity takes precedence (clearly) over intensity.

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From the 6th month (earlier if you feel particularly fit and with the advice of your doctor or your midwife), go gradually: change the duration of your sessions from 30 minutes to 45 minutes, and the frequency of 1 to 3 times a week.

This will allow you to regain flexibility, strength, and endurance in a progressive and lasting way.

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