During pregnancy, the body stores in the breasts, buttocks, hips and thighs. It is essential to ensure the development of the fetus and then the feeding of the baby after birth. So there is no question of going on a diet. But no question of skidding without control either. Find out how to lose your pregnancy pounds with a healthy diet, of the’regular physical activity, and in the long term: you don’t have to go on an express or drastic diet that will tire you out.
Weight gain is recommended during pregnancy
Beware of those who would like not to gain weight during their pregnancy … It is impossible, and above all dangerous! Weight gain during pregnancy must be reasonable and progressive: moderate in the first half of pregnancy (from 4 to 5 kg), it is accentuated in the second half.
The recommended weight gain is 12 kg, but varies according to the body size before pregnancy:
- Skinny, we can take from 12.5 to 18 kg;
- “Normal”, from 11.5 to 16 kg;
- Overweight from 7 to 11.5 kg.
Do not exceed a daily intake of 2,000 to 2,500 kcal : taking just the right amount promotes a pregnancy without complications and facilitates the return to the previous weight. Then, we must prioritize quality over quantity. During pregnancy, energy intake is slightly increased: 2,000 to 2,500 kcal / day instead of the usual 1,800 kcal.
Why do women gain weight after childbirth?
During your childbirth, you get rid of about six to nine kilos. These kilos correspond to everything that you expelled:
- The weight of your baby ;
- The weight of the placenta ;
- The weight of the amniotic liquid.
When your uterus begins to recover and return to its original position (this may take several months), you may lose a little more weight, around a kilogram on average. But often, the other extra pounds remain if you don’t try to get rid of it, unless you have (or regain) a balanced diet.
After childbirth, the phenomenon of Water retention that many new mothers experience during pregnancy can also continue for a few weeks.
Diet after childbirth: when to start?
We go on a diet but slowly. Pregnancy, childbirth and the first weeks of a baby take a toll on the body. Better then gradually reduce your energy intake (1,600-1,800 then 1,400-1,600 kcal / day) and set modest but realistic goals (500 g to 1 kg per week).
In addition, the young mother accumulates hormonal changes, rhythm of life, which cause fatigue, a lot of emotions, sometimes even depression … No need to go on a draconian diet, or an express diet, and exhaust yourself ! Everything is from preserve your mental and physical health, at such an important time in your life.
Wait until you feel ready: do not succumb to the pressure that society can sometimes impose, to immediately regain your former body. Pregnancy changes the body, it is a fact. Some want to regain their healthy weight, others don’t. The key is to go smoothly!
Diet after pregnancy: what to do if breastfeeding?
There is no question of starting a diet when breastfeeding: the baby needs specific nutrients in sufficient quantities for his physical and cerebral development. During this period, it is therefore advisable to keep your pregnancy diet if breastfeeding.
How to lose weight quickly after childbirth and which diet is effective?
It is possible to lose weight quickly after childbirth, but it is not recommended! It It is vital that you allow yourself time to regain your pre-pregnancy weight. It already takes about two months for your uterus to regain its weight and normal position, and about a year before regaining its healthy weight.
No question of suppressing certain foods, otherwise you will end up deficient! We take the foot off the fat and sugar, and we focus on fruits and vegetables, the lean meats and fish, the skimmed dairy products and starches, especially pulses.
The Omega 3are a good bulwark against the baby blues. The best to see life in pink:
- 1 tsp. tablespoon per daywalnut or rapeseed oils ;
- 1 handful of almonds, walnuts or hazelnuts at snack ;
- From oily fish 3 times a week.
Menus for a typical day in a postpartum diet
The slimming secret of the post-pregnancy diet is healthy foods, complete and balanced meals. Slices of wholemeal bread, cheese, fresh fruit, hot drink, raw vegetables, fish, starchy foods … Discover our morning, noon and evening menus to find the figure and have a healthy body.
In the morning at breakfast:
- Hot drink: unsweetened tea or coffee;
- 2 slices of wholemeal bread or lightly buttered cereal or 30 to 40 g of cereals such as whole wheat petals or muesli;
- 1 0% cottage cheese yogurt;
- 1 whole fresh fruit.
Noon to lunch:
- Crudités without fat (lemon juice or yogurt sauce);
- 150 g of meat or fish, grilled or in foil / 100 g of cooked starchy foods (pasta, rice, quinoa, wheat…) / “green” vegetables at will / 1 tsp. teaspoon of oil;
- 1 low-fat dairy or 0% cottage cheese;
- 1 fresh fruit.
In the evening at dinner:
- A soup ;
- 50 to 100 g of white meat or fish with 1 tbsp. of olive oil / steamed “green” vegetables;
- 1 slice of wholemeal or grain bread;
- 30 g of cheese;
- 1 fresh fruit or 1 compote without added sugar.
If you are hungry between meals, you can eat more vegetables. Limit the foods high in fat and saturated fat like sauces, red meats, crisps, fried foods, oils … If your motivation drops, don’t beat yourself up, and allow yourself small deviations : honey, jam, crepe, square of chocolate (not below 70% cocoa) …
Physical activity and sport after pregnancy: seek medical advice
As soon as the rehabilitation of the perineum is carried out, a gradual return to sport (walking, gym, cycling, swimming…) allows you to burn calories and recover muscle mass. In short, to facilitate weight loss!
Before doing a workout, it is necessary:
- To seek the advice of your doctor ;
- To have had his perineum rehabilitation. The muscles of the perineum must have regained their tone to avoid the risk of incontinence or uterine prolapse (descent of organs).
Remember, for physical activity to bear fruit, you have to be regular : No need to start immediately by knocking yourself out by doing two hours of sport in a row. The secret, like diets, is long-term consistency!