How To Lose Belly Fat After Pregnancy? This question strikes like an arrow to all those who just can’t deflate after pregnancy. This uphill task increases in difficulty tenfold when the woman is pregnant. All the extra weight gained during pregnancy is the result of feeding not yourself but your baby as well. There are a couple of things a person needs to be careful about; before, during and after pregnancy. These factors can massively determine how a person loses belly fat.
Post Pregnancy Baby Fat Is Real
Women who feel that they haven’t lost their weight even though they have delivered their baby successfully, can feel quite dejected due to the fact that their body did not return back to normal. the reason is that it takes time for a woman’s body to return to normal after pregnancy.
Her hormones, appetite, mood swings are all affected. All of which and belly fat itself can affect a woman’s appearance quite drastically.
The appearance in itself may not be fat, in reality it might be the uterus that expands as a result of pregnancy and may take six to eight weeks and maybe, even more, to return to normal.
Therefore, it is advised not to put extra strain on oneself and not to immediately start strenuous exercise after delivery.
Given the fact that it takes nine months for the uterus to expand to accommodate the baby, it won’t be surprising if it takes that much time for it to return to normal. Therefore, patience is a virtue, and will be quite beneficial for women trying to lose weight.
How To Lose Belly Fat After Pregnancy Depends On The Weight You Gained During Pregnancy
The ability of a person to lose weight after pregnancy, believe it or not, depends on how much weight she gained during pregnancy. Women can put on anywhere between 35 to 45 pounds of weight. Moreover, in some cases doctors advise women to put on weight for a healthy transition towards pregnancy and motherhood.
Doctors advise underweight women to put on 28 to 40 pounds of weight, whereas women of moderate weight need to gain on average 25 to 35 pounds. It’s not like that overweight women are safe from gaining weight, doctors still suggest that overweight women need to gain 15 to 25 pounds.
However, doctors do suggest obese women to lose weight as to avoid complications during pregnancy and especially delivery, as excess fat can lead to depleted oxygen supply to the baby, which can result in pre-birth and underdeveloped babies.
Apart from weight gain during pregnancy, a person’s genes, diet, physical activity and what their weight was before pregnancy. Keeping all these things in mind it is important to remember that a healthy woman has gained approximately 30 pounds, is moderately active and does not have a family history of obesity is likely to lose weight quickly compared to a woman has gained 45 pounds and who does not have an active lifestyle and has a family history of obesity.
Therefore, in order to ensure your weight loss goes easy breezy after pregnancy, it is vital to follow a healthy lifestyle, including fair share of physical activity and proper balanced diet before getting pregnant.
Breastfeeding Is Not Only Good For The Baby But Also Helps Lose Weight
Breastfeeding is not just good for the baby, by providing essential nutrients, antibodies and hormones all of which are necessary for baby’s growth and wellbeing, it is also been linked with weight loss. Yes! This is in fact absolutely true.
A 2008 study published in the American Journal of Clinical Nutrition was conducted in order to determine whether breastfeeding had any effect on postpartum weight retention (PPWR). The results of the study showed that women who breastfeed had lower postpartum weight retention (PPWR) in all stages of pre-pregnancy.
Furthermore, the results indicated that when used in conjunction with gestational weight gain of 12 kg, breastfeeding could indeed help lose weight by 6 months postpartum in several women.
Therefore, breastfeeding is utmost encouraged due to its nutritional benefits but also a weight reducing tool.
Favor Low Intensity Workouts Over High Intensity Workout
How to lose belly fat after pregnancy? Doctors often recommend that women wait until two months post-pregnancy, after delivering your child to start with low intensity physical workouts which include running, swimming, jogging, cycling, brisk walking.
And it is important to continue sticking with one of these workouts for the next few weeks, before moving on to slightly more intense exercises such as crunches and sit-ups, starting with smaller durations and gradually increasing them.
Exercise helps greatly by burning calories and toning belly muscles. Although it is not recommended that a woman follow high intensity workouts, but a gradual increase in workout intensity can become necessary as some baby fat is harder to remove, especially from the belly, due to which crunches are recommended, as they target the ab area and help burn the hard to get rid of fat.
Crunches may seem simple and easy at first, but for women who have never practiced them, and who are coming out of a first-time pregnancy can find them quite challenging. In this case, it is advised to start slowly and not go overboard with them.
Focus energy on pelvic tilts and simple ab contractions. This is achieved by lying on your back, with the knees bent and feet placed firmly on the floor. After that tighten your abs and slowly raise pelvis towards your head, and start tightening your pelvic floor muscles.
If all of this seems to become dull and repetitive, try incorporating an exercise ball in your daily routine. What this will accomplish is that will add an extra element of balance in your exercise regime, making them a bit more challenging and fun.
This will help you reach your weight loss goal quicker, but as I said feel what your body is telling you and when you start feeling exhausted quit for the day, as it is vital not to cause any injury.
If you want to add a bit of variation, and do not feel like doing crunches, opt for pilates or yoga which help strengthen the core muscles, and relax your mind too.
Combine them with a healthy diet of nuts, olive oil, vegetables and fat-free milk and you are on your way to losing that belly fat, and maybe overall fat as well.
Belly Fat After Pregnancy And Diet- A Complicated Connection
Belly fat is torturous enough to lose because of flabby skin and accumulated fats. Diet can play a vital role in it but you have to check on your energy levels too, as you are already feeding your new born.
- So for the focus, add nuts and fruit for munching, protein like meat and pulses for your muscle mass, less fried food but do not cut on essential fats.
- Stay away from low fats counter because it will result in cutting the important ingredients like omega 3 and omega 6.
- Take green tea for your metabolism boost.
- To fight the cravings, take protein diet, it will decrease the craving and increase your resting metabolism.
- Take skim milk for your calcium supply and lot of water for hydration. Avoid juices, they are unnecessary calories. Its better to eat fruit.
Key Points For Post-Partum Belly Fat Loss:
- Post partum Belly fat is a reality and will go away with time. Be patient!
- Exercise but prefer to start with low intensity exercise.
- Diet is crucial so be smart about it.
- Breast feeding is a natural way of post partum weight loss.
- Watch out your hormonal balance.