Fitness

How to Reduce Belly Fat After Pregnancy: Effective Tips for New Moms

Weight loss after the pregnancy mostly affects the belly region, and this is something that most women find very hard to deal with. People also often find that pregnancy weight is not as simple to lose as it was to put on. It is therefore important for a woman to embrace a good exercising regimen and ensure that she changes her lifestyle and diet plan to enable her to lose tummy fat after pregnancy.

The following is a full list of guidelines on how to effectively lose belly fat after pregnancy, including diet, exercise and other changes to the daily routine.

Understand Reasons For Increased Belly Fat After Pregnancy

Now let’s take a look at what causes the extra belly bulge after pregnancy which will be followed by learning ways to lose belly fat. Over the course of pregnancy, the female body experiences hormonal changes that help support and facilitate the growth of the fetus. In preparations for the fetal development, there is secretion of progesterone, estrogen, cortisol and human placental lactogen. This results in increased storage of fat in the body as a reservoir in preparation for breastfeeding.

The uterus and the baby inside grow and put much pressure on the abdominal muscles, which makes the belly to have a potential of expanding outwards. In turn, hormonal changes take days and sometimes weeks to return to their normal state after the birth of a child.

The postpartum belly is weak and fatty due to muscles and fat tissue that add to the protruding belly, which is difficult to shed off. As much as it is important for postpartum women to know about these physiological changes, it can help them to be patient with their bodies while working towards the process of shedding their baby weight.

Start With Realistic Expectations

Losing the baby weight as soon as possible is quite natural since most women feel that getting back to their pre-pregnancy weight is important. But it is important that women set their expectations right regarding shedding off the extra pounds after childbirth. It may take 9 months to conceive a baby and put on pregnancy weight. As such, it means that getting rid of belly fat after giving birth is time-consuming and cannot be achieved within a short time.

Overweight and obesity issues are common among people today and most doctors advise clients to lose the excess weight gradually and not by using fad diets.

It is safe for postpartum moms to aim for losing 1-2 pounds a week is safe and within the healthy weight loss range. This way new mothers do not have to struggle or get depressed with the feeling that they are not losing weight as planned. Establishing short targets and recognizing minor successes are some of the ways that might encourage the postpartum mothers who desire to lose belly fats.

Focus On Nutrition With A Well-Balanced Postpartum Diet

This is to show that dieting during pregnancy plays an important role in post-pregnancy weight loss particularly for women who are breastfeeding their children. Therefore, nutrition has to be the primary consideration when it comes to the management, or perhaps elimination, of belly fat in postpartum women. Here are some diet tips that can accelerate belly fat loss at this important stage:Here are some diet tips that can accelerate belly fat loss at this important stage:

Eat Plenty of Protein:Protein is an essential nutrient that is vital in the process of healing after childbirth, help in the formation of new blood vessels, regulation of blood sugar levels, and control of food intake. Eggs, lentils, Greek yogurt, nuts, and salmon are the foods containing a lot of protein that should be taken after delivery. It also helps new moms to have the feeling of fullness hence forgetting the urge of wanting more food which is dangerous to their health.

Choose Complex Carbohydrates:Should they want to lose belly fat after pregnancy, new moms should go for fiber rich complex carbohydrates instead of the refined carb like white bread or pasta. Fiber-rich foods such as whole grains, beans, lentils, fruits, and starchy vegetables help in keeping the hunger pangs at bay and offer sustenance for extended hours. They also help regulate blood sugar which does not allow accumulation of fat in the abdomen area.

Include Healthy Fats: Do not exclude fats altogether when trying to shed pregnancy belly fat. Substitute more monounsaturated and polyunsaturated fats present in olive oil, avocados, nuts and fish in your meals to lower your cholesterol. They offer the human body with the essential fatty acids needed for hormone synthesis and improve the process of fat loss.

Stay Hydrated: It is necessary to consume at least 2-3 liters or 10-12 glasses of fluids a day when breastfeeding. Drinking water and non-sugar containing products increases metabolic rate, helps the body eliminate wastes that causes water retention giving the appearance of a bloated stomach. The feeling of thirst also induces hunger and one may eat more than the required amount.

Take Prenatal Vitamins: One should continue with prenatal vitamins when breastfeeding because they are essential ingredients like iron, calcium, folic acid and B12 in the production of breast milk. Absence of such can lead to fatigue, increased levels of tension and low energy productivity which can hamper a mom’s weight loss plans. Prenatal vitamins of equal quality also help the mother and her baby to be in the best health ever.

Don’t Fall For Crash Diets:Such diets are counterproductive in the situation of postpartum women and breastfeeding mothers; they should be avoided in any way. They are known to cause a decrease in supply in breast milk as well as making the mothers feel so sleepy and easily irritated. They also help in losing lean muscle masses instead of fats in the process referred to as Crash diets. A healthy low calorie diet which leads to the eradication of only 300-500 calories per day is ideal for postnatal abdominal fat loss.

Engage In Postpartum Exercise And Activity

Thus, being active and exercising after delivery is an enormous boon in terms of getting rid of the belly fat that is accrued during pregnancy and consuming nutrient rich food is equally a great help. Here’s how to exercise safely as a new mom:Here’s how to exercise safely as a new mom:

Start Slow And Listen To Your Body:It is recommended that new moms should take time and return back to vigorous exercise depending on the rate of healing and recovery. Engage in light aerobic activities such as walking or pelvis floor exercises to start with, and gradually build up the duration of the exercises over weeks. I will supervise for any sign of pain, bleeding or discomfort and halt if any are sensed. There is no shortcut to building stamina, do it gradually without straining your body too much.

Focus On Core And Pelvic Strengthening:The muscles that are commonly affected by this condition after birth are the transverse abdominis muscles that are found on the sides of the belly. To practice this particular muscular contraction, it is recommended that the spine and pelvis should not be moved as one draws in the muscle and that this should be sustained for ten seconds. When doing the knee lifts or heel slides, do so only after consulting your OBGYN. While there is often some amount of fat that is impossible to get rid of through exercise alone, a strong pelvic floor and deep abdominals assist in flattening the postpartum belly.

Try Low-Impact Cardio:Low-intensity cardio such as walking, swimming, cycling or even bouncing on a mini trampoline is very easy on the joints but effective in the breakdown of calories and belly fats. It is recommended that during the postpartum period, they engage in easy intervals of cardio for approximately 10-15 minutes a day and as time goes on make it difficult in terms of time for example through an increase in resistance. And while exercising with cardio, it is highly advisable to wear a belly band for the support of the back it offers.

Include Strength Training:Getting lean muscle through strength exercise is a great advantage in boosting metabolism as well as the rate at which the body burns fats. Employ body mass, resistance tubes, kettle bells or dumb bells to bend your body or limbs through lunges, squats, bicep curls and all other related motions without posing a danger to your muscles. Ensure that at all times good body posture and the core muscles are well involved in the actions. Begin with 3 sets of repetition ranging from 12 to 15.

Correct Exercise Posture: Throughout post-pregnancy aerobic activity, remain erect, hence, aligning the lower back in a convex manner. Suck in core muscles and avoid straightening the legs at the knees while performing the exercise. This relieves the pressure from the pelvic floor and helps involve the abdominals more during movement. Make sure that all training postures and muscle formation are correct in strength training, cardio, stretching, and cooling exercise too.

Allow For Rest Days:If new moms are working out to minimize the belly fat after giving birth, they should not feel bad about having some days off and having rest days in between the workout days. First of all, one has to learn how to ‘listen’ to the body that has been recovering from alcohol dependence syndrome. Rest days are for rest and relaxing activities like taking a bath, stress busting, fun activities, etc., this is because physical and other forms of activity exert certain pressures on the body that require rest before they can be taken to the next level.

Make Other Helpful Lifestyle Changes

In addition to diet and exercise, some changes in lifestyle during the postpartum period can also help to speed up weight loss, including the removal of abdominal fat that is put on during pregnancy.

Lower Stress Levels:Stress causes the cortisol level to rise, which directly causes systematic storage of depot, particularly of the abdominal fat. What she does not need is more stress and an overweight body after the birth of her baby that is what she needs. Partake in relaxation activities such as meditation, yoga, deep breathing, journaling and the like to assist in managing anxiety and worrying on a daily basis. Also seek assistance in doing house chores in order to stop getting stressed up.

Get Enough Sleep: New moms deal with sleep loss which stimulates cortisol that leads to increased fat deposits in the belly. Ensure that sleep is the absolute priority and hire help for the night feeds to be able to nap longer. Taking naps during baby sleeping also helps, especially when one is tired too. Lack of sleep slows down the metabolic rate, and this means that an individual cannot lose weight as they should because of hormonal problems and higher appetite.

Wear Postpartum Compression Garments: Maternity shapewear, belly bands or wraps do offer the much needed support to the back making it easier for a woman to move around once she has given birth. It also helps in easing swelling that always accompanies pregnancy and makes the new mothers feel lighter as they try to shed the pregnancy belly fat. However, garments should not be tight – there should be enough space to build the deep abdominal muscles.

Avoid Deprivation: Many new moms feel under pressure to get a flat stomach as quickly as possible, which can lead to over restriction. The aggressive diet, however, leads only to starvation because people bounce back to overeating and intake of fats later. Indulge yourself with some sweet or fatty foods occasionally without any feeling of regret.

Also, do not categorize certain foods into ‘good’ or ‘bad’ since this thinking only leads to an unhealthy relationship with food. It is crucial to develop an effective and healthy attitude toward food consumption in order to achieve slow yet steady loss of belly fat in the long-term period after delivery.

Well, ladies, it is good to know that the journey to weight loss after birth also has its bitter-sweet moments. However, it’s possible to lower the amount of belly fat that one gains during pregnancy if only newly mothers can adjust their expectations, practice self compacssion and make small changes to their lifestyle. And yes, a lot of hard work, sweat and tears and of course, commitment to a healthier lifestyle will surely do wonders in toning down that post baby pooch.

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