Stubborn belly fat is one of the most common complains in women after they give birth to their baby. The belly fat that you gain due to pregnancy is more stubborn than regular abdominal fat. If you are struggling to get rid of this fat and are serious to achieve your pre-baby body, then read this article. The effective tips that we have mentioned here will help you flatten your belly in just a couple of weeks.
Why Do I Gain Belly Fat?
In order to accommodate the newborn, your abdominal muscles that provide support to your core along with the connective tissues begins to stretch out. This helps in making space for the development of newborn in the body.
Other organs in the body like stomach, small intestine, and colon will also start shifting over to provide more room for the growth of the baby. Due to the presence of pregnancy hormone, your connective tissue becomes more elastic to promote adequate stretching of the body.
Even after delivering a baby, you do not immediately return back to your normal shape. A woman still looks a few months pregnant. She would notice a dark colored line that passes through the skin of her abdomen. This is referred to as a linea nigra.
It takes a good amount of time for your body to fully recover and the womb to contract to the normal size. This entire process can require up to two months to regain original shape. During this time, the extra fluids accumulated in the body during pregnancy also gets eliminated from the body. This process can still leave a stubborn layer of abdominal fat around the middle that does not go away easily with time. Try these tips to get rid of the postpartum belly.
Breastfeed Your Baby
Breastfeeding is one of the ways to cut down on excess belly fat and restore your shape to its pre-pregnancy state. This process requires burning of calories to secrete milk. Breastfeeding also triggers specific hormones that makes your uterus shrink rapidly. It puts stress on the abdomen to make it toned.
Stay Adequately Hydrated
Staying properly hydrated is another major way to quick weight loss. Drinking water throughout the day helps to curb hunger, burn calories, as well as expel undesirable toxins from the body. Aim for at least eight to ten glasses of water in a day.
Weight loss and fat loss will happen when you create a calorie deficit in your body. This will happen when you manage your calorie intake and indulge in moves that burns calories in the body. When you consume less calories than what is required by the body, you create a calorie deficit. Your body then use the fat reserves for production of energy to perform the daily tasks.
Exercise is one of the ways to burn calories and create a calorie deficit. Light aerobics, yoga, walking, swimming, forearm planks, abdominal crunches, reverse crunches, pelvic lifts, scissor kicks, etc. can help you get a slimmer and fitter body soon. Before you incorporate any exercise in your routine, it is advised to take suggestions from your doctor.
Practice Portion Control
When you are on a mission to lose tummy fat, you need to watch on your calorie intake. It should be slightly less than your daily requirement. Eating smaller portions of food at five to six times a day will prevent you from untimely hunger pangs and also boost your metabolism.
When creating your meal plan, you need to include only healthy foods in your diet. This implies that completely refrain from junk foods, oily foods, sugar and foods, caffeinated beverages, ready to eat meals, and alcohol.
Eating healthy is also important, because what you eat will in turn affect the health of the baby. You should include high-fiber foods, dairy products, nuts, seeds, different types of seasonal fruits, and vegetables, oats, etc. Eating nutritious food will ensure sound development of baby and keep you fit as well.
Eat more of Fiber
Fiber improves metabolism and digestion in the body. It keeps your body fuller for a longer period so that you don’t binge on unhealthy snacks. Include a lot of soluble fiber foods that includes fresh fruits, vegetables, brown rice, dietary fiber, oatmeal, etc. in your diet.
Eat Lean Protein
Lean protein sources such as fish, and chicken also assist in weight loss. It keeps you fuller during the day. Protein helps in increasing density of muscles and aids in burning of excess of fat in the body.
Be Stress Free
Practice meditation and relaxation exercise to manage stress, and anxiety in the body. This will assist in your fat loss goals.
Shedding the post pregnancy tummy is the top priority for a majority of new mothers. If you are diligent, determined and persistent to achieve your goal, then these tips will definitely help you gain your original figure back in no time.