You have just given birth, you want to lose weight, but you do not know where to start. Yet you have observed the slightest deeds and gestures of star moms, convinced that for you too a month would be enough to be a crop-top bomb again.
But you are not Kim K and you don’t have an army of coaches on your side to get your pre-baby body back. Don’t panic, here are a few tips to get there anyway.
That’s it, you’re a mom. With the joy of having this adorable little baby by your side in the flesh comes the dreaded moment of the post-pregnancy diet.
When we look at ourselves in the mirror after childbirth, we are often surprised to find that we still look pregnant or worse just limp! But
- How do you lose that extra weight after pregnancy?
- How quickly can we expect to regain our healthy weight?
- What is the standard?
Weight Gain During Pregnancy [ see Infographic]
If you’ve been careful about your diet while pregnant, you might think you were going to get your figure back in a few days, but unfortunately most of the time it doesn’t work that way.
When you leave the hospital, you will still look pregnant and it will be a good two weeks before your belly and ankles “deflate”.
If you weigh yourself when you get home, you will surely be disappointed to find that you only lost 5-6 kilos during the birth process, regardless of whether you gained 10 or 18 during your 9 months. waiting!
Healthy weight and overweight
This is all perfectly normal. Pregnancy and childbirth bring about many physical and hormonal changes and you may also have fluid retention . You will need to be patient, but be aware that almost all women who were at a healthy weight before pregnancy regain their weight within a year.
The standard weight status categories associated with BMI ranges for adults are shown in the following table.
|18.5 – 24.9||Normal or Healthy Weight|
|25.0 – 29.9||Overweight|
|30.0 and Above||Obese|
For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a person who is 5′ 9″.
|Height||Weight Range||BMI||Weight Status|
|5′ 9″||124 lbs or less||Below 18.5||Underweight|
|125 lbs to 168 lbs||18.5 to 24.9||Normal or Healthy Weight|
|169 lbs to 202 lbs||25.0 to 29.9||Overweight|
|203 lbs or more||30 or higher||Obese|
If you were overweight before you conceived your baby, it may take a little longer. In any case, it will be pointless to blame your pregnancy if you fail to lose the accumulated weight after 2 years ..You will then be the only person responsible, and also the only one capable of creating a lasting change in your body appearance!
The first thing to do is to be patient, and especially not to make yourself guilty or self-flagrant if you cannot effectively lose your extra pounds.
First, know that it is bad for you (and for your baby, if you are breastfeeding) to start weight loss too quickly. Your body will need at least two months of respite to recover from all of the trauma and changes it has experienced.
In addition, the first weeks are often synonymous with intense fatigue and adaptation: you need all your strength to take care of your baby and get used to this new rhythm of life and the divided nights.
Thereafter, you can expect to lose between 2 and 4 pounds per month. Above all, you shouldn’t be too demanding of yourself.
Exercise can obviously help you in your weight loss process, but it is best to wait about two months before getting serious.
Before that, daily walks are sufficient. Remember that scars (episiotomy, caesarean section) must be completely healed before resuming “normal” physical activity.
Of course, that doesn’t mean you’ll have to go for the chocolate bars or the poutine, but that you already guessed.
A Few Tips to Get There
Without starting to count calories and get two hours of strenuous exercise every day, there are a few tips that can help you lose weight gradually. You may find that it is not very fast, but know that the best way to shed those extra pounds is to do it slowly.
And here is the drama. Losing weight after pregnancy is no small task. To get through this period with confidence, here are nine things you shouldn’t forget.
Losing weight after pregnancy: Things to know
That is going to take time.
You probably thought that once back in real life, your extra pounds would magically fly away. Yes, some will fly away, but others will require a more bitter struggle.
The only solution is to stay strong, motivated and determined for as long as it takes.
Your body will never be like it was before.
As a result of pregnancy, aspects of your body change. It can be a small detail, like having stretch marks , or a more obvious change, like wider shoulders than before for example.
Even if you return to your pre-pregnancy weight, your body is unlikely to be exactly the same as before.
To bring your child into the world, your body had to undergo a huge transformation, it is normal that it keeps marks.
Breastfeeding is not enough to lose weight.
Who has never heard a young mother in top form say that she only had to breastfeed to regain her ideal weight ? You might as well tell you right away: it is not enough.
Breastfeeding can burn up to 500 calories per day, of course. But if you consume more calories than usual – mainly because of fatigue – you will not lose more weight than a woman who is not breastfeeding.
Lose weight after childbirth with a gentle diet
Do not deprive yourself of anything.
If you set yourself an ultra-strict menu that leaves no room for improvisation, you won’t be able to survive.
It is important to eat healthy to recover, but you have to take time to have fun. It’s normal – and it’s even recommended – to treat yourself to that slice of cake or pizza that makes your eyes soft.
Just balance your meals the next day.
Create your own program and follow it.
You are not taught anything by telling you that the only way to lose weight after pregnancy is to diet and exercise.
But what is essential is to find a weight loss program that suits YOU.
Kim Kardashian chose the Atkins diet to shed extra pounds after giving birth. Is. But if the idea of completely cutting out sugar gets you down, you might as well prepare a diet that includes sweet treats.
Don’t give up.
It’s okay to feel discouraged at one point or another. The days when you try on your old-fashioned jeans for the fifteenth time and still won’t fit into them, for example.
You might as well be aware of it to stay determined no matter what. You will achieve your goals, for sure, and god it will be good!
Recovering after pregnancy: sport
Return to sport gradually.
The worst thing you can do is an exercise to the extreme to lose weight as quickly as possible. Your body has just finished a real marathon, it deserves a little break.
Then start with mini-workouts: if you used to run six kilometers, run two. Gradually extend the sessions for a smooth recovery.
This is the best way to spare your body and avoid disgusting yourself with sport right away.
Ask for help.
The mummy-bikini-body is not easy to achieve on its own. Count on your family and friends to cheer you on.
Suggest that your best friend comes with you to your Bikram Yoga class, let your boyfriend know about your daily exploits … The more you feel supported, the more you will surpass yourself.
Ignore the haters.
The grumbles, the naysayers, and the chronic negatives have nothing to do with those around you.
Don’t let anyone tell you that it’s normal to have extra pounds as a mom and that you are better off spending time with your kids than on the treadmill.
Only you know what is good for you.