The wait is over and now yoúre holding your little one in your arms. The thrill of being a mother is taking over your emotions and you can’t help but smile. However, I know that all these emotions can be paused when you stop to think about all the weight gained wonder how to lose belly fat after pregnancy? Don´t worry dear, I know is like re-starting your fitness journey but is compleatley achievable to lose that fat that kept your little one warm during pregnancy.
How to lose belly fat post-partum?
After giving birth, many new mothers are eager to regain their pre-pregnancy bodies and shed the excess belly fat that often accompanies childbirth (and who wouldn´t?). While it’s important to approach postpartum weight loss with patience and a focus on overall health, there are several effective strategies to help new mothers lose belly fat. I have arranged the most effective, practical tips and overall lifestyle that can help you lose belly fat after giving birth, as it did for me.
Adopt a balanced diet
One of the fundamental aspects of losing belly fat after giving birth is maintaining a balanced diet. Focus on consuming whole, nutrient-dense foods that nourish your body while providing essential vitamins and minerals. Include lean proteins, such as poultry, fish, legumes, and tofu, as well as high-fiber foods like fruits, vegetables, and whole grains.
Avoid processed foods, sugary snacks, and beverages with added sugars, as they can contribute to weight gain. Opt for healthier alternatives and try to prepare your meals at home, which allows you to control the ingredients and portion sizes. Additionally, staying hydrated by drinking plenty of water can help support metabolism and digestion.
Physical activity is crucial for losing belly fat and overall weight loss. However, it’s essential to consult your healthcare provider before starting any exercise regimen after giving birth to ensure it is appropriate for your postpartum recovery. Once you receive clearance, incorporate exercises gradually and listen to your body.
A combination of cardiovascular exercises, strength training, and core exercises can be effective in reducing belly fat. Cardiovascular exercises like brisk walking, jogging, or swimming can help burn calories and increase overall fitness. Strength training exercises, such as lifting weights or using resistance bands, promote muscle growth and boost metabolism. Additionally, targeted core exercises like planks, pelvic tilts, and bridges can help strengthen abdominal muscles. Running has always been the go-to cardiovascular exercise for excellence. If this is something of your interest but don´t know how to start, I´ve been ther but have a few pointers that migh come handy to you.
Get enough sleep and keep stress levels low
Adequate sleep and stress management play vital roles in losing belly fat after giving birth. Lack of sleep can contribute to weight gain by disrupting hormones that regulate appetite and satiety. Aim for seven to nine hours of quality sleep each night and establish a consistent sleep schedule. I know that this could be big challenge but it can be achieved by getting your baby to be on schedule.
Stress can lead to emotional eating and the accumulation of belly fat. Engaging in stress-reducing activities like yoga, meditation, or deep breathing exercises can help manage stress levels. Seek support from loved ones and consider joining postpartum support groups to share experiences and strategies for coping with stress.
Balance between breastfeeding and caloric intake
Breastfeeding can support postpartum weight loss by burning additional calories. It stimulates the release of hormones that promote fat utilization and helps the uterus return to its pre-pregnancy size. However, it’s essential to consume enough calories to maintain milk production and support your energy levels.
Aim to include nutrient-dense foods in your diet, and if you are breastfeeding, add approximately 500 extra calories per day to meet your nutritional needs. Consult with a registered dietitian or lactation consultant to ensure you strike the right balance between weight loss goals and adequate nutrition for breastfeeding.
Eat without emotion
YES! Don´t eat your feelings out. This technique is called “minful eating” and will help you eat enough for your own health and your baby´s on the right amount at the right time. Women after pregnancy tend to be very emotional and after all, your body changed its whole chemistry in order to bear another life inside yor gut. Mindful eating involves paying attention to your body’s hunger and fullness cues and being aware of your emotions and environment while eating. This approach can prevent overeating and promote healthy food choices. Slow down and savor each bite, chew thoroughly, and avoid distractions like screens or multitasking during meals.
Additionally, practicing portion control can be helpful. Use smaller plates and bowls, and be mindful of serving sizes. Eating smaller, frequent meals.
These simple but effective tips have helped me lose belly fat after pregnancy and know for sure that will help you as well. Enjoy.