After childbirth, one question worries many moms: how do you regain your “pre-pregnancy” figure? Without pressure, let’s take stock of weight loss and fitness after pregnancy. Rest assured: it’s completely normal to still be carrying some pregnancy kilos several months after returning from maternity leave. The most important thing is to reconnect with yourself and recharge your energy so you can feel your best in this new adventure!

Weight loss after pregnancy: how long does it take?

Your body accomplished the incredible feat of creating life for nine months, then bringing it into the world. Now you’re back home, with a new little roommate who needs a lot of attention, day and night. A major upheaval! Physically and psychologically, you’ll need time to recover and adjust to this new life. On average, it takes about 9 months to 1 year to lose the pregnancy pounds and regain your shape after childbirth. “9 months to do it, 9 months to undo it,” as the saying goes. It may seem long, but it’s exactly the time your body needs to recover and achieve sustainable weight loss after pregnancy.

If you’re eager to regain your “pre-pregnancy body,” keep in mind that your body has changed. The main thing is to shape a silhouette in which you feel good—while being gentle and kind to the body that carried and delivered your little one. In the first few weeks, your priority will be to rest and rebuild your energy. You’ll also need time to adjust and find your rhythm. To ease into it, don’t hesitate to consult our article on :)

How many kilos do we lose after childbirth?

On the day you give birth, you’ll naturally lose between six and eight kilograms! You’ll be lighter thanks to the weight of your baby, as well as the placenta, amniotic fluid, and several hundred grams of blood. The effort of labor also burns a lot of calories. Giving birth requires as much energy as running a marathon!

Weight loss then continues in the weeks following childbirth. With the arrival of your little adventurer, your entire hormonal system shifts. Your body, which stored fat to prepare for breastfeeding, will gradually use these reserves. Meanwhile, your uterus will progressively shrink, going from the size of a watermelon to that of a small lemon. Add to that the energy you spend caring for your newborn. Young mothers don’t always realize it, but taking care of a baby is a workout in itself! That’s why it’s important to give your body everything it needs to get through these very busy days.

After childbirth, you’ll usually experience rapid weight loss at first. It then tends to plateau, which is perfectly normal. The last few pregnancy kilos often take longer to go. The solution? A balanced diet, regular physical activity, and a touch of patience.

When should you start getting back into shape?

Even if you’re eager to lace up your sneakers, you’ll need to take it step by step. The first step is to strengthen your pelvic floor. This muscle, which is heavily stressed during pregnancy and childbirth, needs to be reconditioned before you resume sports to reduce the risk of urinary incontinence and organ prolapse. To work on it, pelvic floor rehabilitation is recommended with a midwife or physiotherapist. It can begin six to eight weeks after childbirth. Ten sessions are prescribed and fully reimbursed by social security. Depending on your needs, abdominal rehabilitation may also be recommended to strengthen your abdominal muscles.

Before resuming sports after childbirth, always consult your doctor or midwife to get the green light. Typically, you can start physical activity between one and three months after pregnancy, but this depends on your delivery, your health, and of course, how you feel. In the case of an episiotomy or cesarean section, you’ll need to wait for healing. Generally speaking, active women may be able to resume sooner. Afterward, getting back into shape after childbirth should happen gradually, with close attention to your body. At first, stick to gentle activities to protect the pelvic floor, such as walking, swimming, or yoga. More intense sports or those involving jumps (jogging, Zumba, step...) should be avoided during the first few months.

What to do for effective weight loss after pregnancy?

A varied and balanced diet

It will be your best ally for recharging your batteries and fighting fatigue, while also supporting weight loss after pregnancy.

Take the time to eat (when you can!): If it’s not always easy to find a minute for yourself when you’re a new mom, try as much as possible to eat slowly. Ideally, take at least twenty minutes, as that’s how long it takes for the brain to receive the satiety signal. Use this time to reconnect with your body by focusing on chewing, flavors, textures, and your sense of hunger.

Prepare balanced plates: fill half your plate with vegetables, a quarter with grains, and the last quarter with proteins. Vary your foods as much as possible and choose whole or semi-whole grains, which are more filling and nutritionally beneficial.
Hard to find time to cook?
Get your partner involved or have your groceries delivered to free up some time.

Remember to drink enough water: drinking enough water not only helps the body eliminate waste and toxins, but also helps regulate appetite. Hunger is often confused with thirst.

Don't forget healthy fats: Omega-3 and Omega-6 are important for the body to function properly. Since the body can’t synthesize them, you need to include them in your meals. If you are breastfeeding, they are also important for your child’s neurological development. You can find them in nuts, avocados, or cold-pressed oils (olive, sunflower, sesame, flaxseed...). Good to know: a diet rich in Omega-3 helps limit the effects of baby blues.

An adapted physical activity

As soon as you feel ready—and with your doctor’s approval—you can resume sports and enjoy the benefits.

Take it easy: after childbirth, it’s important to return to exercise gradually and never push yourself too hard. During the first month, your body needs to recover, and rest is the priority. To ease back into it, walking and swimming are excellent post-childbirth activities. Water promotes blood circulation, gently works all the muscles, and puts no weight on the organs.

Set achievable goals: take your time and go at your own pace, without pressure. It’s better to do very short sessions regularly than to aim for an overly ambitious goal. Be proud of yourself for every small step you accomplish!

Walk as soon as you can: this will help you get some fresh air with your little explorer while gradually getting back into movement. At first, walk at your own pace for twenty to thirty minutes so you don’t tire yourself out. Then, over the weeks, you can pick up the pace and walk longer. And why not sign up for a stroller gym class to meet other moms and sculpt your figure?

Alternate strength training and cardio: always with tailored exercises and on the advice of a specialist, you can start a more comprehensive fitness program after three months. Combining strength training and cardio is a great way to shape your figure and regain your fitness. Be careful with your core muscles: they need to be toned after the pregnancy ordeal, and not all exercises are recommended. Crunches, for example, are not advised because of the pressure they place on the abdomen and the perineum.

Get the baby involved: by placing your little budding athlete on their play mat next to you during your workout at home. If you want to meet other moms, some cities offer yoga or gym classes specifically for moms and babies. You can also go to the pool as a family or sign up for a course baby swimmer , which is a great way to move while having fun.

What diet should you follow?

None! :) Postpartum dieting is strongly discouraged. Your body needs to regain strength after drawing on its resources during pregnancy and childbirth. A restrictive diet could lead to deficiencies and make you even more tired. While it may help you lose weight quickly after childbirth, it’s rarely sustainable, and those lost kilos are likely to come back just as quickly.

If you are breastfeeding, it should also be avoided. Your body needs nutrients and energy to recover and provide your baby with everything needed for proper development. So long live colorful plates filled with vegetables, starchy foods, proteins, and calcium! Remember to vary your foods, as this can also help stimulate your baby’s taste buds even before the introduction of solid foods, since breast milk changes flavor depending on what the mother eats.

Does breastfeeding promote weight loss after pregnancy?

During the nine months of pregnancy, the body stores fat mainly to support breast milk production. If you choose to breastfeed your baby, your body will draw on these reserves and burn an average of 500 calories per day. Breastfeeding can therefore help with weight loss after pregnancy. However, as is often the case, there are no strict rules. Every woman is different: some lose weight while breastfeeding, while others see no change on the scale. Try to focus more on all the benefits breastfeeding provides to your little one than on potential weight loss. There’s also another factor to consider: all that energy expenditure can increase your appetite! To satisfy this hunger, aim for three balanced meals a day, along with one or two healthy, nutritious snacks. To learn more about breastfeeding, do not hesitate to consult our article on

In conclusion, weight loss and getting back in shape after pregnancy take time and a gentle approach. Be kind to the body that has just brought a little miracle into the world. :) Even Jennifer Lopez had to be patient and indulgent! Interviewed by Madame Figaro , she declared: « Just after childbirth, I loved my stretched belly because it was the “bag” in which my little ones grew! » Instead of focusing only on losing weight after pregnancy, try reconnecting with yourself and doing things that make you feel good.