Getting your figure back after having a baby

Here is a topic that worries many new mothers during or just after their pregnancy: How do I get my figure back after the birth of my child?

The myth of the pre-baby body

Let us get one thing straight right away: if you are hoping to get your pre-pregnancy body back, you will inevitably be disappointed! Why? Because you have carried a life, and your body will inevitably be changed! During the nine months of pregnancy, the body undergoes a whole host of changes that will leave more or less significant marks on the vast majority of us: stretch marks, loss of skin elasticity, widening of the hips, a weakened pelvic floor, and so on. We can all agree, that is not exactly cheerful news! And yet, I do not know a single mother who would swap her child for her pre-baby body. To make the most of your pregnancy and motherhood, it is important to accept that our bodies change and that they will never quite be the same again.

That said, accepting this reality does not mean you have to let yourself go! It is possible to minimise the changes your body goes through and to get your figure back after the birth of your baby. And it all starts during pregnancy itself!

Preventing changes during pregnancy

A measured weight gain

As everyone knows, the easiest weight to lose is the weight you never put on in the first place! That is why it is important to pay attention to your diet during pregnancy. While you are indeed eating for two, the second person you are eating for has far smaller needs than your own! There is therefore no need to double your portions!

A normal weight gain during pregnancy is between 9 and 15 kg. Closer to 9 kg if you are overweight, 12 kg if you have an average build, and 15 kg if you are slim. These figures are of course approximate.

It is also important not to fall into the opposite extreme, with what is known as mumrexia. Mumrexia is a blend of anorexia and the English word "Mum". This term describes expectant mothers who try to stay as slim as possible at all costs during pregnancy, tolerating only a very small weight gain of around 5 kg. This behaviour is dangerous for both the baby and the mother.

Weight gain benefits the child and is just as essential for the mother. It helps to limit fatigue, both during pregnancy and during labour. Furthermore, women who gain very little weight during pregnancy are at greater risk of giving birth prematurely and of struggling with breastfeeding.

That is why, in order to protect your health and that of your child, it is important to maintain a balanced diet throughout your pregnancy. A nutritionist or dietitian can help you to balance your diet if you need it.

Maintaining physical activity

We are all different when it comes to pregnancy. Some women will feel fine, whilst others will be extremely tired and/or nauseous. Nevertheless, it is important to maintain regular physical activity in order to stay fit during pregnancy. The idea that sport is inadvisable during pregnancy is completely unfounded. Indeed, unless your doctor advises otherwise, it is perfectly possible to continue practising many moderate-intensity sports such as walking, jogging, yoga, Pilates, swimming...

Preparing your body to reduce changes

As soon as you find out you are pregnant, and right up until your delivery, it is very important to hydrate and nourish the skin on your tummy, thighs, and chest morning and evening, in order to limit the appearance of stretch marks. Anti-stretch mark oils and creams are not magic, however. They soften the skin, but if your skin has poor elasticity, stretch marks will still appear — they will merely "limit" their occurrence.

From the seventh month of pregnancy, you can also practise a daily 5-to-10-minute massage of your perineum using a perineum massage oil. The perineum is a muscle whose suppleness plays an essential role during labour. Massaging it prepares it for the baby's passage during delivery, reducing the risk of tearing. As a result, recovery will be quicker, reducing the risk of incontinence and allowing a faster return to both sport and sexual activity.

Getting your figure back after having a baby

Baby is finally in your arms! The trouble is that your pregnancy curves are still clinging to your body, and you are not entirely happy about that! Do not worry — it is perfectly normal! First of all, your uterus needs a few weeks (4 to 8) to return to its original size. In addition, your muscles have been stretched and also need time to regain their elasticity. It is therefore completely normal to still have a tummy after the birth. After that, it will take a few months to lose the few extra kilograms you put on during pregnancy.

Returning to sport after having a baby

Whilst sport is not inadvisable during pregnancy, it should be avoided during the postpartum period. Moreover, it is strongly recommended not to resume any physical activity before completing pelvic floor rehabilitation. This helps to restore muscle tone and reduces the risk of urinary leaks, incontinence, and prolapse. Pelvic floor rehabilitation can be carried out by a midwife or physiotherapist, at a minimum of 6 to 8 weeks after the birth (some healthcare professionals even recommend waiting 10 weeks). Once your pelvic floor rehabilitation is complete, you can resume sport without any problem.

Post-birth diet

Despite returning to sport, you still have a few last stubborn curves that refuse to shift. First of all, rest assured that it generally takes about a year to return to your ideal weight, so having 1 or 2 kilograms more than your usual weight is perfectly normal.

Are you breastfeeding? Do not even think about going on a diet! Going on a diet is essentially putting your newborn on a diet too, and they have absolutely no need to lose weight — quite the opposite, especially if they are exclusively breastfed!

If you are not breastfeeding, you can consider a diet once you are no longer exhausted and have found your feet with your baby. Nevertheless, any weight loss should be slow and gradual so as not to exhaust yourself and, above all, to avoid the yo-yo effect.

But whether you are breastfeeding or not, as with pregnancy, the ideal approach is to maintain a balanced diet by limiting both excesses and restrictions. Here again, a nutritionist or dietitian can help you balance your diet. In this case we are not talking about a diet but about rebalancing your eating habits. The aim is not to lose weight but to learn how to eat properly, taking your needs into account and without deprivation. If your diet was too rich, rebalancing it will lead to a slow and steady weight loss.

Finally, remember that there is no need to rush things during this hugely important time when your role as a mother and your relationship with your child are being built. Enjoy your little one, and above all, accept yourself — you are wonderful!