Post pregnancy diet : how to lose weight after childbirth ?

Post pregnancy diet : 6, 10, 20 pounds ? This is how much weight you need to lose to regain your figure before pregnancy.

All moms are facing the same challenge. How to get there without collapsing?

By being patient, going back to a balanced diet and physical activity.

After the childbirth, the whole body is transformed : the pelvis has expanded to facilitate the passage of the baby, the uterus got bigger, which is why your belly is swollen for several weeks, the body has stored reserves for breastfeeding, and the skin tissues are loosened.

It will take 5-6 months for them to regain their initial texture and 9 months for the woman to get her former waistline back.

On average, women need to lose between 6 and 12 pounds after their return home.

Post pregnancy diet : When to start?

It's difficult to start right away. Your baby will not leave you a minute : you will have to run errands, breastfeeding or prepare baby bottles, take care of the baby, you will sleep less, that is why you will need all your strength !

If you are breastfeeding, the diet is not possible, because it may expose you to food shortages and an increased fatigue. Besides, breastfeeding help you spending extra calories and thus promotes weight loss. Just make sure you eat not excessively, focus on taking calcium (dairy products), iron (grilled fish and meat) and folate (green leafy vegetables) and drink more than one liter of mineral water a day.

In all cases, the golden rule is to wait several weeks before starting a diet. The time to refill your batteries and find your rythm with your baby.

After the pregnancy you can catch up with balanced food habits. During pregnancy, you indulge on food. Afterwards, it is necessary to be disciplined. But the pace of your life has been completely shaken by the arrival of the baby. As you have no time to cook or having meals, it's the open door to all food excesses.

This is not the right time to feel guilty, try to regulate your appetite and keep it light.

Post pregnancy diet :

- Avoid snacking which is very tempting when you stay at home. A little bit of fatigue or depression and you start eating the wrong stuff. Appetizers, cakes, cookies and other chocolate bars are very rich in simple sugars and fat.

Try to fill your fridge up with fruits. If you snack, eat fruits and drink water, which will provide a lasting feeling of satiety. You can have a morning snack and an afternoon snack such as a combination of yogurt and a fruit or a slice of bread with two squares of dark chocolate.

- Prepare real meals: It's the best way to eat without excess and lose weight. No need to spend too much time : organize your freezer accordingly: frozen vegetables, fish fillets, white meat dishes and slim food ready to cook.

Choose fat-free cooking: steamed, grilled in foil and use of starches and legumes, they will bring fiber and carbohydrates and you won't feel hungry for hours.

- Set reasonable goals for yourself: If you have 12-16 pounds to lose, give yourself several months to do it. Lose Weight at your own pace. A loss of one pound per week is a reasonable and sustainable objective over time. Remember that your metabolism needs to get back on track after all the changes he went through during pregnancy, this is not the time to brutalize it by starting a too drastic diet.

Post pregnancy diet : Sport optimizes weight loss

A diet combined with physical activity is always faster, you have to go smoothly, because your body is weak and tired from delivery. After two months, you should be done with bladder incontinence and be able to resume physical activity.

But you can start from the first month by a few exercises of the arms, legs, butt and abdominals to energize the body and boost blood circulation. Walking is the cornerstone activity of the post-childbirth.

Organise walks with your baby at least half an hour a day. This will bring you physical benefits, of course, but also psychological: reconnect with your social life, be outside home for a while. Once you feel more fit, you can enjoy swimming, jogging, or activities, such as aerobics, which help build muscles and reduce fat. A long and steady effort is always better than an intense one. Your efforts will be rewarded.

Post pregnancy diet : conclusion

If those last few pounds are hard to lose, don't be desperate : most women regain their initial weight and figure in less than a year. In case of difficulties, do not hesitate to call a dietician or a nutritionist who will advise you and develop a customized program.



From post pregnancy diet to weightloss