How to get back to your pre-baby figure?

Congratulations on the birth of your little one! Now you’re wondering how to get back to your pre-baby figure? You’re not alone in this quest. Weight gain during pregnancy is normal, but it’s entirely possible to regain your pre-baby body with patience, perseverance and the right methods. In this article, we’ll explore the different ways of achieving this.

How much weight do you gain on average during pregnancy?

On average, weight gain during pregnancy varies according to various factors, including the woman’s pre-pregnancy weight. In general, for a single-term pregnancy, recommendations suggest a weight gain of between 11.5 and 16 kg for women of normal weight. This figure may vary for multiple pregnancies or depending on the woman’s initial weight. It is always advisable to consult a health professional for personalised recommendations on weight gain during pregnancy.

Why can’t I lose weight after giving birth?

There can be several reasons why losing weight after giving birth can be difficult. Hormonal changes, lack of sleep, stress and lifestyle adjustments after the birth of your child all play an important role. What’s more, your body needs time to recover from pregnancy and childbirth. It’s important to have realistic expectations and to give your body time to recover. A balanced diet and appropriate physical activity can also help, but it is advisable to consult a health professional before starting any weight-loss programme.

Be patient

After giving birth, all you want to do is get rid of those extra kilos. This is perfectly normal. But it won’t happen overnight. Just like the 9 months you’ve been waiting for your baby to arrive, you’ll need a lot of patience at first. Remember that you have just given birth. What’s more, you’re very busy with breastfeeding, housework and so on. And taking care of yourself is hard enough. So before you try to get back to your old shape, think of your priority first: your baby! Take care of him and adapt to the new rhythm of everyday life. Once you’ve found your feet, you’ll have a clearer idea of how to organise your schedule to lose weight.

Does breast-feeding help you lose more weight?

Breastfeeding can actually help you lose weight after giving birth. On average, breastfeeding can burn between 500 and 700 extra calories a day. This is because the body has to draw on its fat reserves to produce milk. However, this weight loss is not systematic and depends on a number of factors, including individual metabolism, diet and level of physical activity. It is also important to eat nutritious foods to maintain good health and support milk production.

Will I get my pre-baby body back?

After pregnancy, many women wonder whether they’ll get their pre-baby body back. The answer varies from person to person, depending on a number of factors such as genetics, lifestyle, diet and exercise. It’s important to remember that pregnancy brings with it significant physical and hormonal changes. It is therefore normal for the body to take time to recover. With a balanced diet, regular exercise and enough rest, many women gradually manage to return to a level of fitness close to that of their pre-pregnancy years. However, it is important to have realistic expectations and to focus on health and well-being rather than appearance.

Eat a healthy, balanced and varied diet

To regain your pre-baby figure, it’s essential to eat a healthy, balanced and varied diet. This will not only provide your body with the nutrients it needs to recover after childbirth, but will also help you to lose weight gradually and sustainably.

To do this, it’s important to eat a variety of foods from all the food groups, such as fruit and vegetables, proteins, carbohydrates, fats and dairy products. By choosing quality foods, you provide your body with the vitamins, minerals and other nutrients essential to your well-being.

A balanced diet also means ensuring that the macronutrients in your meals are properly distributed. So make sure you include sources of lean protein, such as poultry, fish, pulses and eggs, complex carbohydrates, such as wholegrain cereals, and good-quality fats, such as avocados, oilseeds and olive oil.

What’s more, it’s crucial to stick to the recommended portions for each food group, avoiding excess. By taking the time to eat and being aware of your hunger and satiety, you can naturally adjust the quantities you eat and promote healthy weight loss. Finally, to maintain a varied diet, don’t hesitate to explore new recipes and vary the ingredients in your dishes. This will help you avoid monotony in your diet and discover new flavours that will contribute to your enjoyment of food. By adopting a healthy, balanced and varied diet, you can gradually regain your pre-baby figure while looking after your health and that of your family.

The importance of physical exercise

As well as a healthy, balanced diet,physical exercise plays a crucial role in regaining your pre-baby figure. Not only does it help you burn calories, it also strengthens and tones your muscles, improves your stamina and makes you feel better about your body. In this section, we’ll look at the different types of activity suitable for new mothers and tips for making exercise part of your daily routine.

Choosing the right activity

It’s important to choose a physical activity that’s suited to your level and your needs. Here are a few examples of exercises that can help you regain your pre-baby figure:

Brisk walking

Brisk walking is an excellent way to get back into shape after giving birth. It burns calories, strengthens muscles and lets you enjoy the fresh air.

Postnatal yoga

Postnatal yoga is a gentle form of yoga suited to new mothers. It helps to strengthen deep muscles, improve posture and relax.

Muscle-strengthening exercises

Muscle-strengthening exercises, such as squats, lunges and sheathing exercises, are excellent for regaining your pre-baby figure. They strengthen muscles and tone the body.

Finding the time to exercise

With a newborn at home, it can be difficult to find time for yourself. Try to plan exercise sessions during your baby’s naps, or ask your partner or a relative to help you make time for yourself.

Sleep and recovery

To recover properly after giving birth, it’s crucial to pay attention to the quality of your sleep and to allow yourself time to rest. Sleep allows the body to regenerate and regain the strength it needs to face the challenges of everyday life with a new baby. There are a number of techniques that can be used to improve sleep quality. Firstly, it’s a good idea to take advantage of your baby’s naps to get some sleep yourself, even in the middle of the day. This will allow you to recuperate and adapt to your child’s rhythm.

Next, it’s important to create an environment that’s conducive to sleep. To do this, avoid screens before bedtime and make sure the temperature in the bedroom is kept cool. The choice of bedding and darkness can also play a role in the quality of your sleep. Finally, choose relaxing activities before going to bed, such as reading, meditation or listening to soft music. These activities will help you relax and prepare for a good night’s sleep.

By paying attention to your sleep and recovery, you’ll be able to make the most of the time you spend with your baby and get back to your pre-baby figure more quickly.

Are food supplements effective for losing weight after pregnancy?

Dietary supplements can be used to help you lose weight after pregnancy, in addition to a healthy, balanced diet and regular exercise. However, it is important to remember that food supplements should not replace a varied and balanced diet, but rather complement it.

There are several types of food supplements that can help you lose weight after giving birth:

Fat burners

Fat burners contain ingredients such as caffeine, green tea or guarana, which can stimulate the metabolism and promote fat burning. However, it is advisable to consult a doctor before taking this type of supplement, especially if you are breast-feeding.

Appetite suppressants

Appetite suppressants are food supplements that act on the sensation of satiety, helping to reduce cravings and limit calorie intake. They may contain fibre, such as konjac or psyllium, which swells in the stomach and slows digestion.

Vitamins and minerals

After pregnancy, it may be useful to take food supplements rich in vitamins and minerals to make up for any deficiencies. Vitamins B, C and D, as well as iron, zinc and magnesium, can support recovery and general well-being.

Probiotics

Probiotics are micro-organisms that are beneficial to intestinal health and can aid weight loss by improving digestion and nutrient absorption. They can be found in certain food supplements or in fermented foods such as yoghurt, sauerkraut and kefir.

Conclusion

Regaining your pre-baby figure is a process that takes time, patience and perseverance. By taking care of your body, adopting a balanced diet, engaging in appropriate physical activity and paying attention to the quality of your sleep, it is entirely possible to regain your pre-baby shape.

FAQ

1. How long does it take to get back to your pre-baby figure?

It varies from one woman to another, but in general it takes between 6 months and 1 year to get back to your pre-baby figure. It’s important to be patient and not to put too much pressure on yourself.

2. Does breastfeeding help you lose weight?

Yes, breastfeeding can help you lose weight, as it burns extra calories. However, it’s important to concentrate on your baby’s health and yours rather than on losing weight during this period.

3. When can you start exercising after giving birth?

It is generally advisable to wait until your postnatal visit to the doctor (around 6 weeks after giving birth) before getting the green light to resume physical activity. However, it’s important to listen to your body and not to force yourself if you don’t feel ready.

4. How do you manage fatigue and lack of sleep?

Try to sleep when your baby sleeps, even during the day. Don’t hesitate to ask your partner, family or friends to help you look after your baby and give you time to rest.

5. What are the best exercises for regaining your pre-baby figure?

Brisk walking, postnatal yoga and muscle-strengthening exercises are excellent options for regaining your pre-baby figure. Remember to choose activities that are suited to your level and needs.