Diet after pregnancy: 12 months to regain the line

Weight loss after pregnancy: how to lose weight effectively

1st month: Recharge your batteries after childbirth

“But for the moment, it is not time to diet,” warns Dr. Laurence Plumey *, nutritionist. Above all, you must recover and adapt to your new rhythm as a new mother, by eating varied and healthy. Eat enough vegetables, they are rich in antioxidants which make it easier to resist fatigue and stress. And they have a satiating effect, ideal for stalling big hunger pangs. At each meal, opt for proteins, starches, preferably complete (rice, pasta, bread) which provide energy. And bet on three to four dairy products a day, especially if you are breastfeeding, because your calcium needs are increased by 30%. Moreover, in case of breastfeeding, it is important to cover your nutritional needs to avoid deficiencies. In case of insufficient food, your body will draw on its reserves to ensure a good composition of breast milk. With for you, even more fatigue to the key. Also bet on omega 3 which help prevent emotional disturbances. Consume a tablespoon of rapeseed oil per day and fatty fish (sardines, salmon, mackerel, etc.) two or three times a week. Drink 2 liters of water per day. And in case of cravings, have a snack in the morning and / or afternoon (yogurt, lightly buttered bread, etc.).

From the 2nd to the 4th month: Weight loss after childbirth

If you are still tired or continue breastfeeding, do not go on a diet, otherwise you will be downright exhausted. On the other hand, continue to take care of your diet to reboost yourself, eliminate a few pounds or at least not to take more. If you are really motivated, you can start to review your diet, without going below 1 calories per day. And on condition that you consume starchy foods every day for energy, 500 to 3 dairy products so as not to lack calcium and fats (rapeseed oil, etc.) for omega 4. To cheer you up, know that breastfeeding at least three months allows you to draw on the fat that was stored during pregnancy, especially those located in the hips. If you have stopped breastfeeding, it is best to wait until your diapers return to start a diet, often two months after giving birth. As long as your metabolism has not returned to normal, it is more difficult to lose weight.

In any case, before going on a diet, take the time to think it over. It is important to know why we are gaining weight and why we want to lose weight, to re-motivate yourself over the months. If you can’t do it on your own, or you’ve tried many diets before, talk to a nutritionist. Next, set an achievable goal. It is quite possible to regain your pre-pregnancy weight, unless you were too thin. But we have to accept that it takes time. The right pace: lose 1 to 2 kg per month.

Better to avoid overly restrictive or unbalanced diets, such as high protein or fasting. You may be tired and they are difficult to hold over time, with the risk of gaining even more weight afterwards. “Bet on a diet that suits you and which preserves your moments of pleasure,” specifies Laurence Plumey. This is the principle of the method that I have developed: to make balanced and varied meals, so as not to have deficiencies nor to be hungry between meals ”. For example, in the morning, a 0% plain dairy (yogurt or cottage cheese) with fresh fruit cut into pieces for the sweet note, and 40 g of wholemeal bread (2 slices) or 30 g of müesli with half-milk. skimmed (first pour the milk into the bowl, then the cereal, to avoid adding too much). At noon, a portion of lean meat (chicken, roast beef, veal, ham, etc.) or fish or eggs. Unlimited vegetables and starchy foods (no more than 70 g, the equivalent of 2 tablespoons when cooked) or a slice of bread. For dessert, a dairy product and a piece of fruit. As an afternoon snack: a milk or a piece of fruit or a handful of almonds. In the evening, if you wish, a little meat or fish or eggs with vegetables, but no starchy foods. “Eating light at night is the secret to slimming,” adds Dr Laurence Plumey. Have a piece of fruit for dessert. In total, this is a 1 calorie diet. Add to one of the meals, a tablespoon of rapeseed or walnut oil, and very little butter on your bread (less than 200 g) or a teaspoon of light cream on your vegetables. To spice up the dishes, use spices and aromatic herbs, favor quality meat and fish, seasonal fruits and vegetables, homemade fruit cocktails …

From the 5th to the 9th month: Slimming down and keeping good resolutions

Are the results slow in coming? Consult a nutritionist again, small adjustments are surely necessary. It may also be the signal to have a medical check-up. If, for example, your thyroid is out of order, you will not be able to lose weight and you may even gain weight despite your efforts. Now is also the time to get back to physical activity. Sport helps burn calories and firm the figure. To stay motivated, choose an activity that you really enjoy: yoga, pilates, walking …

Good to know, you will regain a little weight at the beginning, this is normal. This is because you build muscle and it weighs more than fat. Don’t lose motivation and keep moving. “In terms of calories, you started with a 1 calorie diet,” says Dr. Laurence Plumey. If you have lost weight, and want to eat more starchy foods, you can go to 200 calories. »Thus, increase the amount of starchy foods to 1 or 500 g at the midday meal. And if your motivation falters at times and you slip up a bit, no worries. Compensate for the following meals by eating lighter.

From the 10th to the 12th month: stabilize your weight

Has your goal been reached? Congratulation. You can go to 1 calories per day. Which is very close to the caloric need of a woman who is not on a diet. You can then add a pain au chocolat in the afternoon, a cake for dessert, a glass of wine, a plate of fries… Treat yourself! Maintain good eating habits, as well as regular physical activity. And react quickly if you do too many extras and the weight goes back up. But even if you have regained your pre-pregnancy weight, you have to accept that you don’t have quite the same figure. The body changes. The hips are often wider.

3 pro tips to lose weight quickly

Make real meals, this is essential to avoid snacking. And eat light in the evening!

Manage your emotions. Sweet foods are comforting? You have to relearn how to manage your emotions other than through food. Sophrology, meditation or acupuncture are good aids.

Reduce revenue. Do you love gratin dauphinois? Continue to eat it, but using 15% fat cream (it is five times less fat than butter). In your salads, extend the dressings with a little water. Bake the fries with a little sunflower oil. In cakes, use 41% low fat butter and reduce the amount of sugar.

* Dr Laurence Plumey, nutritionist, author of “How to lose weight happy, when you do not like sport or vegetables”, ed. Eyrolles.