If you want to lose belly pooch after pregnancy, this article will show you easy tricks you can use every day to shrink your waistline.
Do you still look pregnant months after giving birth to your baby? This is normal since your belly was forced to balloon for nine months.
Hormonal and physical changes in a pregnant woman’s body do not disappear immediately after childbirth. The uterus takes 7-8 weeks to return to its normal size, and you have probably accumulated fat around the belly area.
While hormonal changes will help reduce the size of the uterus, you need to make lifestyle changes to get rid of belly fat after pregnancy.
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You can get back into pre-pregnancy shape or even look better than before in just a few months if you follow the tips below.
How to lose belly pooch after pregnancy
1. Get quality sleep
Sleep is a powerful ingredient in the fight for a flat tummy because it helps reduce stress. Inadequate sleep can lead to stress buildup, which increases cortisol levels, a hormone that causes excess belly fat, according to research.
Even though it is hard to get 7 hours of sound sleep when you have a newborn, you need to find ways to sleep more in order to avoid stress. You can get more sleep by taking naps during the day, sleeping when the baby is asleep or asking your husband or friend to take care of the baby for a few hours while you sleep.
2. Get a Full Body Massage
A full body massage can improve blood circulation and help boost metabolism. If you want to lose belly pooch after pregnancy, adding a weekly massage to your routine is not a bad idea.
I may also not that regular massages can help reduce stress. If you can’t afford to pay a massage therapist do self-massage.
3. Avoid overeating
You have to watch your calories if you want to lose belly pooch after pregnancy. Overeating does not necessarily mean eating a lot of food in one seating. Snacking every other hour can lead to overeating.
Mobile apps such as MyFitnessPal and Lose It! or a food diary can help prevent overeating. If you don’t track your calories, make sure 70 percent of your calories come from plant-based foods.
4. Maintain a Healthy Diet
It is common for many new moms to skip meals and use dietary supplements when trying to slim down. Unfortunately, these strategies don’t work and can be harmful to your health, especially when breastfeeding.
Remember that your breastmilk serves as nourishment to your child and helps him or her grow mentally and physically during the nursing stage. Be sure to load up on the veggies, fruits, lean protein and whole carbs. Cut down your sugar and salt intake.
5. Breastfeed Your Baby
Breastfeeding helps you lose the baby fat by shrinking of the uterus faster. This is important since the uterus makes up a considerable amount of the bulge in your midsection after childbirth.
You may be happy to know that breastfeeding burns calories. You can burn up to 500 calories a day through breastfeeding.
6. Walk every day
Working out at home or in the gym may be challenging in the first few weeks after childbirth. Luckily, walking is very doable.
Walking is one of the best exercises for new moms. It can help you boost your metabolism, burn more calories, and improve your fitness.
Carrying your baby while going for a walk will add resistance and as a result, make your walks more rewarding. However, you should contact your doctor before starting any form of exercise if your body is still in the recovery stage.
7. Avoid Restrictive Diets
Often, many new moms become depressed after childbirth and take extreme measures such as restrictive diets to get in shape within the shortest time possible. This is a huge mistake with serious consequences.
Restrictive diets don’t provide the nutrients your baby needs to grow. Additionally, eating few calories can reduce milk production. According to studies, breastfeeding women should consume 1800-2200 calories a day. Eating less than 1500 calories, a day can cause health issues.
If you are considering a weight loss diet, see a qualified dietician or nutritionist who can recommend the proper diet for your body and your child’s growth and development.
8. Use Belly Wraps
Belly wraps can help you lose belly pooch after pregnancy by shrinking the uterus. Additionally, belly wraps can reduce back pain and improve posture.
To make a belly wrap, tightly wrap a piece of soft cloth on your midsection. If this is too complicated for you, buy a maternity belt online. Be sure to seek your doctor’s advice before using any of these devices.
9. Remove Processed Food from Your Diet
Processed food shouldn’t be part of your diet if you are trying to lose belly pooch after pregnancy. Processed foods such as baked goods, candy, cookies, fast foods etc. contain high amounts of refined sugar, unhealthy fats, and many calories that will only expand your waistline.
If you want to get rid of that bump in your stomach, you have to avoid highly processed foods. Research has linked processed foods to many chronic diseases, making it even more important to remove them from your diet.
10. Eat Fiber-rich Meals
Research shows that fiber can help improve food digestibility and inhibit the storage of fat in the body. Studies have shown that meals rich in fiber also increase your feeling of satiety by slowing down the digestive process and reducing the levels of the hunger hormone ghrelin.
11. Avoid Alcohol
Alcohol shouldn’t be on your list of indulgences for many reasons. For one thing, it lacks nutrients. Secondly, it adds excess calories to your body that may be stored around your mid-section.
Additionally, alcohol can inhibit lactation in breastfeeding mothers. If you want to get rid of that stubborn belly fat, abstain from alcohol.
12. Meditate regularly
Meditation is a natural and easy way to relieve stress. If you can remember, what I said earlier – stress makes it harder to lose belly fat.
Meditating every day can help you reduce the stress caused by taking care of the baby, domestic chores, and looking out for the rest of your family. The best thing about meditation is that it doesn’t require any special equipment and it can take less than 10 minutes.
13. Eat one grapefruit a day
Research shows that fresh grapefruit enhances weight loss and improves insulin resistance. Grapefruit contains compounds that boost metabolism that in turn, can boost weight loss.
Additionally, grapefruit is rich in antioxidants, which can help prevent inflammation and lower risk of chronic diseases.
14. Ask for help
Life can be very chaotic after childbirth. You may struggle with sleep deprivation, stress, or even develop postnatal depression.
All these can contribute to the accumulation of fat in your tummy area. If you have people around you, it’s okay to ask for help.
Your friends and relatives can assist you to prep meals, take care of the baby or do some house chores. If you think you need professional advice, don’t hesitate to call a doctor, nutritionist, or a psychologist.
Losing belly pooch after pregnancy can be quite challenging. But don’t be discouraged. You can get a flat tummy in just a few months if you follow the tips above.
Avoid doing extreme workouts or starving yourself while breastfeeding. Instead, form habits that can keep you fit and healthy 5 or 10 years from today.
Do you know other ways to lose belly pooch after pregnancy?