Losing weight after pregnancy and keeping it off is possible. Thanks to the regular practice of a sport after pregnancy, you will easily succeed in losing weight after childbirth. Resuming sport after childbirth helps you drive away fatigue, and stress related to lack of sleep. And prevents the risk of postpartum depression.

Sport after pregnancy allows faster recovery after childbirth by facilitating rehabilitation of the perineum. This prevents incontinence, organ descent, lower back pain and lower abdomen. Only, it’s like everything, it is little by little that you will exercise, by creating your ritual “weight loss after pregnancy”.

And as you are motivated to lose weight after pregnancy, to find the line quickly, you will take good habits for your daily workouts.

So you will change your lifestyle and that of your family to organize yourself and eat better. You will promote a healthy lifestyle among your loved ones.

Back home, alone with your baby, tired from childbirth, not easy to be motivated to move. Not to mention the lack of sleep. Your body must readjust little by little to regain its pre-pregnancy state, and to regain its rhythm. This is normal, and take the time to recover.

I’ll give you some tips to help you create a postpartum fitness ritual, hugging baby’s pace. The goal is to make it a daily routine that leaves room for baby, sport and rest.

tips

• You have just breastfed and bottle-fed the baby, who has just fallen asleep. So you have a moment for yourself. You can do pelvic floor and abdominal rehabilitation exercises.
• When you swap baby, you can practice the incline plank to strengthen your abdominals, and boost your immune and lymphatic system. Your baby between your forearms.
• Practice the cardio-stroller. Go for a walk with baby who will love to stick his nose outside.

To lose weight after pregnancy, make it a habit, like a daily routine, to feel good about your body and mind. You will appreciate having the time to take care of yourself, so that you can then be fully available for your baby.

Before practicing a sport after pregnancy, you must re-educate the perineum. The pelvic floor and abdominal muscles have been stretched and need to regain their pre-pregnancy tone.

Depending on the type of childbirth you have experienced, always ask your midwife or doctor for advice before practicing gentle sport after pregnancy. For example: perineal and abdominal rehabilitation exercises, brisk walking, yoga or pilates.

Before practicing gentle sport after childbirth, you should start by practicing:

• exercises to strengthen the perineum or pelvic floor;
• exercises for the transverses (the deep abdominal muscles);
• more specific exercises if there is a diastasis of the rectus abdominis (spacing of more than 1 or 2 fingers);
• exercises to strengthen the stabilizing muscles of the spine.

You can start walking after childbirth as soon as you feel it. Little by little you will walk faster. If you equip yourself with a stroller to play sports, you will be able to protect your back, and train with your baby. Brisk walking or the cardio stroller will help you lose weight easily after pregnancy.

But it’s not just cardio, you can also do the plank or plank around 2 to 4 weeks after giving birth. It is an exercise that tones the whole body, especially the back and abdominals. In addition, it stimulates your immune system and your lymphatic system. Ideal for chasing fatigue and eliminating toxins. This will help you lose weight more easily after childbirth.

Sheathing, or inclined board

It is a variation of the sheathing, or the plank in yoga, easier to do than on the ground. It is easier on the arms, and better suited for women.

• lean on the forearms on the kitchen counter, the changing table, a bench or a table;
• Extend your legs behind you, placing yourself on the toes. The lower your support, the harder the exercise. gradually increase the difficulty;
• feel the contraction between the navel and the pubis;
• breathe deeply under the ribs;
• keep the pubis towards the navel.

Duration: hold the position for 30 seconds. Repeat 10 times, 1 to 3 times a day.

Avoid strict or unbalanced diets, such as fasting or high protein, which can tire you out and make you gain weight.

Listen to your body, it will direct you to what is right for you right now. Eat and treat yourself will help you lose weight after pregnancy without stress. Eat balanced and varied meals, to avoid being hungry between meals and having deficiencies.

Breakfast

• 0% yogurt or cottage cheese, with fresh fruit cut into pieces for sweetness,
• 2 slices of wholemeal bread (40g), or 30g of muesli with semi-skimmed milk, or almond milk. Pour the milk first to avoid adding too much grain. Prefer organic cereals for their quality.

Lunch

• lean meat (chicken, roast beef, veal, ham, etc.), fish or eggs. Unlimited vegetables and starchy foods (2 tablespoons cooked).
• For dessert: milk and a piece of fruit. For the fruit, eat it 30 minutes before your lunch. You digest better, and this will help you eliminate.

Collation

• 1 fruit or a small handful of nuts (walnuts, cashews, macadamia or Amazonia) and / or almonds.

Dinner

• a little lean meat, eggs or fish and vegetables, no starchy foods. You can add a teaspoon of light cream in the vegetables, or rapeseed oil.
• a fruit for dessert. For better digestion, take it 30 minutes before or after a meal.

This diet contains 1200 calories.

Trick: for tasty meals and a healthy diet, consider spices and aromatic herbs to spice up your dishes. Favor a healthy and quality diet. Prefer organic food, sustainable agriculture, and small local producers.

The 3 tips of the coach to lose weight quickly

• eat real meals to avoid snacking;
• in the evening eat light;
• manage your emotions, that is to say learn to live them well to avoid eating sweet. Yoga and meditation, sophrology and acupuncture, or even psychotherapy can help you.

Small tips to lose weight quickly after pregnancy

• lighten your recipes: use light cream in fat (at 15%, it is 5 times less fat than butter). You can also use low calorie soy cream;
• extend your dressings with water for your salads;
• you like fries, bake them;
• use low-fat butter in your cake recipes, and reduce the amount of sugar.

Use these tips to lose weight after pregnancy. You will lose weight quickly after giving birth, without harming your health or that of your baby if you are breastfeeding. Besides, if this is the case, you do not need to try to lose weight, breastfeeding will take care of it for you. Eat, move and indulge yourself is the most important thing.