Losing weight after pregnancy: how to go about it?

Pregnancy is a special time in a woman’s life. Happiness and worries mingle there, among which, the weight. Indeed, the majority of women are anxious at the idea of ​​not regaining their pre-pregnancy weight. What causes weight gain during pregnancy and above all, how to lose weight after pregnancy?

The weight of pregnancy

Weight gain during pregnancy is primarily related to the development of the fetus in utero . But other factors also come into play: the weight of the placenta, the umbilical cord, the membranes and the amniotic fluid. Added to this is also the increase in the volume of the chest and uterus . Less pleasant, but very common during pregnancy: water retention , which also causes the scale needle to rise. Finally, the body of the pregnant woman will tend to store more fat : a reserve of energy necessary for the future mother (for breastfeeding, among other things) and for the fetus. Thus, the weight gained during pregnancy varies from one woman to another.

 The French health authorities do not issue any particular recommendation regarding weight gain during pregnancy, however it is accepted that:

• A woman with a normal BMI before getting pregnant should gain a total of 11-16 kg for a single pregnancy, 12-16 kg for a twin pregnancy.
• A woman with a higher than normal BMI should gain a maximum of 11 kg if she is overweight, between 5 and 9 kg if she is obese .
• A woman with a lower than normal BMI (thinness) should gain more weight, between 12 and 18 kg.

It should also be specified that the weight gain of the pregnant woman must be as regular as possible , with a gradual increase as she approaches childbirth . There aren’t really any rules – everything will depend on the mother’s metabolism.

Diet and pregnancy

It’s about debunking once and for all the idea that you have to eat for two when you’re pregnant. Pregnancy does not require increased calorie intake. Excessive weight gain during pregnancy exposes the pregnant woman to complications such as:

• high blood pressure
• gestational diabetes _
• An increased thromboembolic risk
• The possibility of long-term maternal obesity

However, it is strongly advised not to follow a diet when you are pregnant , because the risks are significant:

• Premature delivery or miscarriage
• Deficiencies that can affect the health of the future baby
• Birth weight problem
• Weakened baby’s immune system

The diet of pregnant women must be balanced, healthy and varied . It must include foods rich in iron ( meat , fish, cocoa), fruits and vegetables (vitamins), dairy products (calcium), sources of fatty acids (omega 3-6-9). The consumption of whole grains and legumes should be moderate, because the phytic acid they contain slows down the absorption of certain minerals. Of course, a balanced diet must be accompanied by regular physical activity, to ensure the smooth running of pregnancy, limit circulatory problems and control weight gain. 

Is it difficult to lose the pounds resulting from pregnancy?

1. General

About 70% of pregnant women fear not regaining their pre-pregnancy weight. But in general, one in two women regains their ideal weight after one year . Nevertheless, one in four women retains a few extra pounds (on average 5 kg) from her pregnancy, even after a year.

In principle, it is not difficult to lose the weight gained during pregnancy, as long as the woman is patient. Very often, young mothers lose weight naturally, over the months, until they regain their ideal weight. 

2- Role of breastfeeding

What about the popular belief that breastfeeding makes you lose weight faster? Breastfeeding requires energy. Thus, a breastfeeding woman burns more calories (500 kcal per day on average) than a non-breastfeeding mother. However, not all breastfeeding women lose their pregnancy pounds quickly. Everything is a matter of energy balance: if the diet is balanced, breastfeeding will effectively allow you to lose the pounds accumulated during pregnancy more quickly. But if the mother adopts a too rich diet, she will not lose more weight, or not more quickly than a non-breastfeeding woman.

How to lose weight after pregnancy?

1- No restrictive diet

Restrictive postpartum diets are strongly discouraged . Indeed, young mothers, whether they are breastfeeding or not, are often anemic. Also it is important that they find a nutritional balance, before considering weight loss. In addition, the body, which has undergone an incredible number of upheavals, suffers from fatigue and a lack of vitality not conducive to dieting. Also, the key word is patience.

2- Continue on the path of a balanced diet

After childbirth, it is important to maintain a varied diet and avoid focusing on calories. The most important thing is to provide the body with what it needs:

• Abundant fruits and vegetables , to benefit from their vitamins and minerals.
• Dairy products , at the rate of 3 or 4 servings a day, to make up for the calcium deficiencies inherent in pregnancy: semi-skimmed milk, cottage cheese , plain yoghurts, cream cheese.
• Proteins , to fill the lack of iron and recover muscle mass: oilseeds, meat, fish, legumes.
• Low glycemic index complex carbohydrates , to provide the body with the energy it needs for long days with baby, and for their fibre .

It is also important not to skip meals (a restrictive measure that is non-productive and tiring for the body), to moderate fat consumption, to avoid snacking and sugar and to hydrate regularly, especially in breastfeeding cases. Water , herbal teas , vegetable broths and tea are to be preferred.

These common-sense dietary measures should allow gradual post-pregnancy weight loss that respects the young mother’s body.

3- Physical activity

After childbirth, the young mother may need time to regain tone and stamina. Also, post-pregnancy physical activity should be gentle, regular and not excessive . Daily walks with baby in a stroller are excellent: they allow you to resume sport gently, to revive the venous pump (ideal against water retention) and to gain tone. Their duration can be increased gradually, until recovery of good endurance.

Before restarting a more “intense” sports activity, it is important to undertake rehabilitation of the perineum and the abdominal strap , which have relaxed under the effect of hormonal fluctuations, the weight of the fetus in utero and childbirth. . Also, some perineal and abdominal rehabilitation sessions should be considered. In addition, they will allow the young mother to find a flatter stomach , failing to actually lose weight.

From the 6th month ^postpartum , a gentle sports activity can be resumed gradually  : brisk walking , swimming , cycling, aquagym or Pilates are all sports to consider. The most important thing to lose weight after pregnancy is to practice regularly rather than intensely:

• Gradually increase the duration of the sessions
• Adopt a frequency of 2 to 3 weekly sessions