Pregnancy is among the most beautiful and special moments in the life of any woman. Woman faces many physical and mental changes during and after her pregnancy period. She has to suffer from labor pain while giving birth and after pregnancy she has to work hard for getting back in the original shape. Pregnancy always leaves behind unwanted belly fat which makes mother look like she is still 4 to 6 months pregnant. It requires time, commitment and patience to get rid of the unwanted belly fat gained during pregnancy. The best ways to reduce the tummy size after delivery are diet as well as simple & non stressful exercise.
After giving birth to baby, doctors recommend women to wait at least six weeks in case of normal delivery and 8 weeks in case of cesarean delivery before engaging in physical activity. The reason behind waiting for 4 to 8 weeks is that a post-pregnancy tummy remains enlarged till the uterus returns to its normal size. Generally, uterus returns to its normal size within 4 to 6 weeks after giving birth. It is said that, you should decrease your tummy size within the first 6 months giving birth because after that the chances of losing pregnancy pounds becomes less.
Breastfeeding is one of the best things that you can do to reduce tummy size after delivery. Breastfeeding is also good for the baby. It helps you to burn up to 500 calories in a day as well as stimulates contractions of the uterus which results in shrinking of the uterus to its pre-pregnancy size. Breastfeeding also decreases the breast cancer risk, protects against arthritis & diabetes as well as builds a strong physical and emotional bond between mother & baby. So, instead of providing supplement formula to your baby, go for breastfeeding.
2. Decrease Calorie Intake
Decreasing your calorie intakes is the easiest way to lose tummy fat after pregnancy. Lactating mothers needs extra calories for milk production so don’t reduce calorie intakes drastically. Milk supply will reduce if you start dieting soon after giving birth as well as you feel more tired. You should not consume sweets, chocolates, cakes, pastries and simple or added sugars. They only add unnecessary calories to your diet.
3. Diet
Proper and healthy diet plays very important role in reducing your tummy size. Proper diet helps you to get all the vitamins and minerals that are needed by you to feel energized all through the day. Always consume fresh vegetables and fruits that have lots of fiber, lean protein, low-fat dairy products and whole grains. Also, limit your sodium intake as it leads to bloating and swelling of the stomach. You should also avoid soft drinks as well as oily and junk foods that contain more fat.
4. Don’t Skip Meals
New mothers need more energy in the first 6 months after giving birth as they have to breastfeed the baby more often. Never skip meals or starve yourself in order to get flatten tummy. The metabolism process of the body will slow down by skipping meals. So, don’t not skip meals or cut out healthy food groups from your diet. Rather than consuming single portions of high-fiber foods eat 3 to 4 small and healthy meals during a day. Also, drink lots of water.
5. Aerobic Exercises
Aerobic exercises are very helpful to decrease unwanted fat from your abdomen. Aerobic exercises burn lots of fat faster than other exercises. You should do at least 30 minutes of Aerobic exercises 3 times a week. Start with some simple and light physical activities like cycling, walking or swimming. Then, increase the intensity of your workout. You can include also aerobic exercises such as jogging, dancing, biking, climbing stairs, yoga stretches or kickboxing.
6. Strength-Training Exercises
Another excellent way to reduce fat from your abdomen is strength training exercises. Strength training exercises cause muscle building so your body fat will burn at a high rate. You should do strength-training exercises at least 2 times a week. You should perform 8 to 10 strength training exercises which work on butt, thighs, shoulders and back.
7. Pilates
Pilates also helps to reduce tummy size after delivery. It tones the complete body, particularly the abs as well as brings flexibility. You should do Pilates twice a week.
8. Posture
Posture plays significant role to keep your abdomen fit. Keep your stomach pulled and your body straight while standing or walking. Initially, you will feel uncomfortable to maintain this habit but slowly you will become habitual.
Video of losing Belly Fat After Pregnancy from youtube:
Tips To Reduce Tummy Size after Delivery
1. Breastfeed Your BabyBreastfeeding is one of the best things that you can do to reduce tummy size after delivery. Breastfeeding is also good for the baby. It helps you to burn up to 500 calories in a day as well as stimulates contractions of the uterus which results in shrinking of the uterus to its pre-pregnancy size. Breastfeeding also decreases the breast cancer risk, protects against arthritis & diabetes as well as builds a strong physical and emotional bond between mother & baby. So, instead of providing supplement formula to your baby, go for breastfeeding.
2. Decrease Calorie Intake
Decreasing your calorie intakes is the easiest way to lose tummy fat after pregnancy. Lactating mothers needs extra calories for milk production so don’t reduce calorie intakes drastically. Milk supply will reduce if you start dieting soon after giving birth as well as you feel more tired. You should not consume sweets, chocolates, cakes, pastries and simple or added sugars. They only add unnecessary calories to your diet.
3. Diet
Proper and healthy diet plays very important role in reducing your tummy size. Proper diet helps you to get all the vitamins and minerals that are needed by you to feel energized all through the day. Always consume fresh vegetables and fruits that have lots of fiber, lean protein, low-fat dairy products and whole grains. Also, limit your sodium intake as it leads to bloating and swelling of the stomach. You should also avoid soft drinks as well as oily and junk foods that contain more fat.
4. Don’t Skip Meals
New mothers need more energy in the first 6 months after giving birth as they have to breastfeed the baby more often. Never skip meals or starve yourself in order to get flatten tummy. The metabolism process of the body will slow down by skipping meals. So, don’t not skip meals or cut out healthy food groups from your diet. Rather than consuming single portions of high-fiber foods eat 3 to 4 small and healthy meals during a day. Also, drink lots of water.
5. Aerobic Exercises
Aerobic exercises are very helpful to decrease unwanted fat from your abdomen. Aerobic exercises burn lots of fat faster than other exercises. You should do at least 30 minutes of Aerobic exercises 3 times a week. Start with some simple and light physical activities like cycling, walking or swimming. Then, increase the intensity of your workout. You can include also aerobic exercises such as jogging, dancing, biking, climbing stairs, yoga stretches or kickboxing.
6. Strength-Training Exercises
Another excellent way to reduce fat from your abdomen is strength training exercises. Strength training exercises cause muscle building so your body fat will burn at a high rate. You should do strength-training exercises at least 2 times a week. You should perform 8 to 10 strength training exercises which work on butt, thighs, shoulders and back.
7. Pilates
Pilates also helps to reduce tummy size after delivery. It tones the complete body, particularly the abs as well as brings flexibility. You should do Pilates twice a week.
8. Posture
Posture plays significant role to keep your abdomen fit. Keep your stomach pulled and your body straight while standing or walking. Initially, you will feel uncomfortable to maintain this habit but slowly you will become habitual.
Video of losing Belly Fat After Pregnancy from youtube:
2 comments:
It seems like a lot of women are in a hurry of getting post pregnancy weight. Find out how long it would really take to get rid of extra weight gained because of pregnancy.
Thanks a lot for sharing useful home remedy for flat tummy just after c-section.
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