For many women, reducing belly fat after pregnancy can be a daunting task.
In this article, we are going to break down 9 ways you can easily reduce after pregnancy belly fat.
Recovering from childbirth can be difficult and extremely stressful. You have a brand new baby to take care of, a new routine, and a different sleeping schedule
It is important though that you revert back to a healthy weight once you have given birth.
This article looks at these proven methods so you can use to lose that baby weight and get back to your normal self.
What Is “Baby Weight?”
The Institute of Medicine recommends that women who are not considered obese to gain between 25–35 lbs during pregnancy
Wait, I need to gain weight? YES! The reason being is the excess fat acts as an energy reserve for giving birth and breastfeeding.
This is where the problem lies as it's very difficult to do. Almost half of all expectant mothers gain more than the advised body fat during their pregnancy. This is what we call “baby weight,”
It's ok to gain the baby weight but it's important to get rid of it postpartum. Some issues that may arise if you don't include the following:
Increased Risk of Obesity
Overall Increased Chance of Diabetes and Cardiovascular Disease
Higher Chance of Complications in a Future Pregnancy
Health Risks to Your Heart Which Can Lead to Heart Disease
Here’s a shocker. But yes this is the best way to get rid of your excess baby weight combined with a healthy diet. It's important to ease your way into it though. Start off by walking around the block pushing your baby in a carriage.
We know it can be hard to get to the gym with the responsibility of motherhood so we recommend getting a workout from home programs such as p90x or insanity. They’re perfect for days you can’t make it to the gym and you can get an amazing workout in your living room with the baby right beside you.
This method is very commonly used by women after pregnancy. The compression provided by a waist trainer or a maternity belt on your abdominal area helps the uterus return to its normal size much faster. On top of that wearing, one under your attire smooths your curves, hides excess baby weight, loose skin, and helps you look great in your outfit. This can be very motivating and is a precursor in helping you to do what is necessary to get your pre-pregnancy body back or better
Pre Package Your Snacks:
Notice we didn’t say to avoid empty carbs OR eliminate junk food altogether? The reason is that its NOT sustainable. Have you ever seen those people that are in a constant weight battle? One day they’ve lost 200 lbs and the next they’ve gained it all back. If you’re going to indulge in the occasional Doritos or cheese it, its best to pre-package them in a small ziplock bag. This will help you avoid eating the entire bag in one sitting which let's face it, we’ve all done.
It has been scientifically shown that breastfeeding after birth helps women to lose weight. A study performed on close to 5,000 breastfeeding women found that after six months participants had lost on average 3.7 pounds more weight than non-breastfeeding women.
During this study in the first few months, most women had lost nearly no weight while some even gained a few pounds. Then in the last 3 months, they’re weight loss increased significantly.
Breastfeeding also has many other benefits including
Contains every single nutrient a newborn needs to grow in its first 6-7 months of life
Is crucial in supporting a baby's immune system as it contains critical antibodies that help fend off bacteria, viruses, and disease. It is shown that infants who were breastfed showed a lower risk of diabetes, sudden infant death syndrome, heart and lung conditions, and eczema.
Minimizes Size of the Uterus: Breastfeeding assists your uterus contract and reverts back to its normal size quicker
Eat More Throughout the Day:
Wait for what! You want me to eat more to lose weight? Precisely!!!! What most people don’t know is that the more often you eat the faster your metabolism works. That’s why we recommend eating at least 4-5 times a day or at least every 2-3 hours.
The key is to make sure you eat smaller meals and not just 2 or 3 big meals. When you eat 2 big meals consisting of a lot of calories your metabolism can’t process it all and ends up storing it as fat. When you eat smaller more healthy meals your body is always working and you burn fat much faster and more efficiently.
Drink More Water:
Not only does water have amazing health benefits but drinking water is also proven to reduce your appetite. Satisfy your hunger cravings by including a glass of water with the 5-6 small meals you’ll eat per day. When you start exercising and working out you will naturally be hungrier throughout the day.
Drinking water with your meals is a great way to feel fuller and avoid overeating. Researchers found that by consuming 32 ounces of water or more per day, overweight women lost an extra 5 pounds over the course of a year
If you are breastfeeding staying hydrated is vital in replacing any fluids lost through milk production Aim to drink at least 32–64 ounces of water per day to assist in the weight loss process and remain hydrated. We recommend getting an insulated water bottle that way you have cold water all day while at home or on the go.
Do High-Intensity Interval Training:
Did you know that your body is always burning calories 24/7? Even when you’re just sitting on the couch your body is constantly burning calories. High-intensity interval training is proven to help your body burn 3x as many calories after your workout is over which leads to much faster fat loss.
So what is High-Intensity Interval Training (HIIT)? This is where you do longer more intense bursts of cardio/exercise and shorter rest time.
For example: Instead of just jogging do 30-second sprints then walk for 1 min then do another 30-second sprint then walk 1 min and repeat.
This is so much more effective in losing body fat and achieving the body you desire. Though, keep in mind if you never change your routine then your body will adjust and end up plateauing. So make sure you are always switching the exercise up.
Join A Facebook Support Group:
Joining a group dedicated to weight loss after pregnancy can be extremely beneficial.
Studies have shown that women who joined a group-based weight loss program online tend to lose 2x as much weight than women who just go at it alone.
Hearing other people’s story, listening to other women’s testimonials, and seeing the adversity they’ve overcome can be very beneficial and extremely motivating. Conversing with like-minded people is not only a great way to achieve your goals but it can also help with stress, anxiety, and even depression.
Make sure you engage with people, ask questions, and don’t be afraid to involve yourself in the discussions.
Eat Lean Protein:
Eating lean protein is shown to enhance your metabolism which leads to burning fat much faster. Protein is also essential in rebuilding the muscle you break down by working out. Lean protein includes unprocessed Turkey, ham, chicken, salmon, tuna, pork chops, ground beef over 90/10, eggs, nuts, avocados, fish, shrimp, etc…
Studies demonstrate that protein uses more energy to digest than other types of foods, which results in more calories burned. Protein is also attributed to suppressing your appetite by increasing fullness.