Being a mother is one of the best feelings in the world, and nothing can beat this feeling. There is nothing more grateful than having a child. But most of the women’s suffering from a problem of excessive weight gain after pregnancy.
Are you also became a mother recently and is looking for ways of how to lose belly fat after pregnancy. You just land in the right place to find answers to all your problems.
Pre-pregnancy fat is very stubborn and hard to lose. But not impossible to lose with a little care and effort you can achieve your ideal body. Stay tuned with us and continue to read the article for useful tips of losing belly fat after pregnancy.
You can also follow our article on how to lose belly fat in a week.
Why I Am Still Look Pregnant?
It is bizarre to think that after giving birth, your tummy will instantly become flats. It is not possible. Your belly holds the baby for nine months, and it grows with the growth of your baby. So how can it becomes flat that moment you give birth?
After the baby comes out from the belly, your belly still holds air. And fat started to accumulate inside your belly. All this fat comes from extra calories you have consumed for the nourishment of your baby during pregnancy. Which is as you all know the most stubborn form of fat and requires a lot of effort to shed.
To reduce belly fat after pregnancy, you need patience. Your belly needs time to recover. Many hormonal changes occur in your body after pregnancy, which causes your womb to contract in four weeks. All extra fat started to burn, but it takes time, and you will notice results after a few weeks.
How Much Time Will It Take To Lose Belly Fat After Pregnancy?
There is only one woman in hundred who regains her pre-pregnancy belly. However, most new mothers do not lose their belly fat after giving birth. And it gives them a look as if they are still pregnant. Do not be disheartened as you still have a chance to achieve your normal flat belly if you follow a healthy lifestyle and healthy eating habits along with a few great tips.
Patience my dear reader’s patience is the key to lose belly fat after baby. Your tummy muscles stretch in nine months how can you expect them to return to their original shape of nine months before.
There are few factors which define the time your tummy takes to return to a pre-pregnancy state. These are:
- Your size before pregnancy
- Amount of weight you have gained during pregnancy
- Your genetics, which means some people have a genetic tendency to gain more weight than others easily and fast.
- How active you are.
Keep in mind a minimum target of six months to lose weight.
Tips to Lose Belly Fat After Pregnancy
It is not impossible as you might think to lose fat. But there is one thing for sure it takes time and your efforts only then you will be able to shed all extra belly fat. A proper healthy diet which is full of nutrition’s and an exercise regularly are the best ways of losing belly fat after pregnancy.
Diet Tips to Lose Belly Fat After Pregnancy
If you think that by keeping yourself hungry all day helps lose fat. Then sorry to burst your bubble, but it is far from reality. It is not only bad for your health but also hurts your child as well. Take a proper healthy and nutritious diet but keep count of your calories intake. Here are a few things related to your diet to follow if you want to lose belly fat.
You can also go with the article of a very low-calorie diet for weight loss.
- Keep a Count of your Calories
Avoiding food entirely and living on a piece of bread is not a realistic way to find a solution to the question of how to lose belly fat after pregnancy. Instead, you should use a more pragmatic approach, like keep a count of your daily calories intake. And pinpoint any problem area in your diet. Make sure to take all the necessary calories which you required in a day but avoid consumption of any extra calorie which might result in the accumulation of fat. With this method, you can use smaller portions and healthier food.
To keep a check on your health follows an article on fitness watches.
Use High Fiber Foods
Foods rich in fiber are the best sources to reduce fat and help in the weight loss process. Fibers help to reduce your appetite and are best in reducing the digestion process, which keeps you full for a long time. Which, in turn, reduce your irregular eating habits and increase a period between hunger pans.
Use Protein-Rich Foods
To reduce fat, make sure you are eating a protein-rich food. Proteins have many health benefits and are a necessary component of food. Proteins can boost your metabolism process.
And it helps to reduce appetite significantly, which then translates into lower calorie intake. When you are taking only the required amount of calories, they will be used in the body process, and there is no extra calorie to accumulate in your body in the form of fat.
Best protein sources are dairy, lean meat, eggs, legume, and nuts.
Eat Healthy Snacks
It’s not your tree time meal in a day that counts but everything that you put your tummy matters. Yes, everything. Mostly you will find women’s that have to achieve flat tummy after pregnancy stay away from all the unhealthy food. Whereas as most obese people eat all the unhealthy and junk food.
Instead of eating unhealthy snacks, you can replace them with healthy snacks options. These include fruits, vegetables, nuts, and yogurt. Studies show that using fruits is highly associated with the lower body mass index (BMI). Whereas if you are using unhealthy food than it is linked with the weight gain.
Avoid Use of Sugar and Carbs
Now it’s time to talk about the food which you should avoid to achieve your goal of a flat tummy. The foods which top the list of foods to avoid include sugars and carbs. Sugar increases your weight drastically and in conditions when you are actually trying to lose weight sugar is your worst enemy. Avoid the use of sugar and sugary drinks.
Same is the case with the use of carbs. When you eat carbs, your body uses carbs to gain energy instead of burning extra fat from the body, which means that carbs slow down or in some case, stops the process of fat burning. So foods with carbs are not recommended.
Avoid Highly Processed Foods
The next name in the list of foods to avoid to get rid of baby fat is highly processed foods. As processed foods contain ingredients which are harmful to your weight loss plan. Processed foods provide sugars, salts, unhealthy fats and a high amount of calories. All of these causes weight gain and are not beneficial in weight loss.
All the fast foods option comes under the category of processed foods. These are highly addicting foods and can destroy your dream of a flat belly.
Exercises to Lose Belly Fat
Your dream of how to get rid of post-pregnancy belly is just a two-step away from you. One is to use a healthy diet and other one compromises of exercise which can help you to get rid of excess belly fat. Both diet and exercise complement each other and work together towards a common goal of a flat belly after pregnancy. Never ignore their importance. There are specific exercises to follow if you want to lose belly fat. There are:
After pregnancy, it is difficult to indulge yourself into difficult and challenging exercises, but a little bit of walking cannot do any harm to you. In fact, it is perfect for you in losing belly fat. It keeps you active and fit after pregnancy.
Initially starts with an easy stroll and with time increase you’re walking time and pace. To keep your muscles active try walking backward and in a zigzag manner. For additional benefit walk while carrying your baby.
Abdominal Contraction with Belly Breathing
This is one of the most easy exercises and does not require a lot of effort. It will help relax your muscles, which translates into a process of toning abs and belly. Just sit straight and take a deep breath with moving your diaphragm upward. Try to hold your abs tight during inhaling and relax during exhaling. Increase time of holding breath with time.
Head and Shoulder Lifts with Curl-Ups
These are the highly recommended exercises to strengthen back muscles. They burn fat in the belly and help to tone up the belly. For head, lifts lie straight and relax belly while you inhale. During exhalation lift your head from the floor.
For curl-ups lie straight just as you did in head lifts and raise your torso halfway between knees and floor. Move towards the knee and hold for 2 to 5 seconds. Then slowly move backward.
kneeling Pelvic Tilt
Kneeling pelvic tilt is a classic exercise which is used for toning up your tummy. It strengthens abs, which in turn are also great for relieving back pain. Sit in a position where all your four, toes and hands touch the floor. Make sure your back is straight. Move buttock forwards while you are inhaling. Hold your breath for 3 seconds with the count and then release.
Workouts for Baby and Mom
Your infant in early months needs your full care for nourishment and growth due to which it is tough to leave them alone. To leave them for an hour or half an hour for exercise is not possible, so here is some exercise which you can try with your baby. Achieve a flat belly along with your baby. But keep in mind try these exercise only when you are sure.
Baby Glider: Hold your baby close to the chest and perform forward lunge with your left leg. Hold for a few seconds and came back to your initial position. Then do the same process on another leg. Repeat this exercise for 8 to 10 times.
Baby Bouncer: It is just like baby glider the only difference is it involves side lunges. Step your legs on the side and do squat. Repeat for 8 to 10 times
Bonus Tips for Flat Belly
The first things to follow for a flat belly are a healthy nutritious diet and exercises. But there are also some other tips which you can follow to increase the process of losing belly fat after pregnancy and achieving a flat tummy.
Breastfeeding your Baby
Breastfeeding is excellent when it comes in reducing your baby fat and increase the process of shedding post-pregnancy belly fat. Breastfeeding is beneficial for both mother and child. It improves the child immune system and helps mothers to reduce belly fat.
Use maternity belts, which can be great when it comes to reducing belly fat. It is an ancient technique of reducing belly fat and is excellent for relieving back pain and in maintaining posture. Use some soft cloth to wrap it around your body or use maternity belts.
Meditation to Avoid Stress
It is not an easy task to take care of your infant and sometimes you might feel yourself under high pressure. The best way is to meditate to release stress. Spend some time with yourself in a quiet and peaceful environment.
If you want to lose weight, then develop a habit of drinking enough water. Make a goal to drink 1 to 2 liter of water every day to boost the process of weight loss. Water increase process of metabolism, which is key to losing weight.
How to lose belly fat after pregnancy might be a challenge for most of you. But if you follow a proper diet and exercise routine, you will quickly achieve your goal of a flat belly. Other things like drinking enough water and avoiding stress are also important in regards to losing belly fat.