For a woman, giving birth is a joyous and momentous event but it comes with a price. A woman’s body undergoes tremendous wear during pregnancy and childbirth. A major concern is regaining the figure and losing the belly fat after pregnancy. Short of a tummy tuck, this can be done naturally through a combination of a healthy diet and exercise.
During pregnancy, women put on weight in response to the nutritional needs of the growing baby. Like a balloon slowly inflating, the tummy grows in size. The skin of the stomach expands to accommodate the expanding womb.
After giving birth comes the unwelcome sight of a round and flabby stomach that makes the woman look like she’s still pregnant. The skin sags. A dark line under the abdomen called the linea nigra and stretch marks, which are actually small scars, mar the belly. It takes time for the body – and especially the abdomen – to fully recover from pregnancy.
How long will it take for the belly to shrink back to normal?
Fat in the belly does not shrink right away. It is dependent on the weight and fitness condition of the woman. For most women it may take months to lose baby belly fat, and some never make it. Patience and discipline are key.
The abdomen has been stretched for nine months, so it is reasonable that it will take that long or even longer to regain its strength and appearance before pregnancy. The speed and level of this transition depend largely on how much weight you added on during pregnancy, how active you are, and your genes.
Women who gained less than 30 pounds and did regular exercise throughout pregnancy, who are breastfeeding, and have had only one child are more likely to lose weight quickly. If you are not breastfeeding, you need to watch your diet to lose the extra kilos brought on by pregnancy.
Here are the steps you can do to lose your baby belly fat:
1. Breastfeed your baby. Not only is this good for the baby’s health, women who breastfeed burn more calories1 when producing the milk, so they usually lose their belly fat faster than mothers who do not breastfeed. Breastfeeding also induces contractions that help shrink the uterus, making this an exercise for the whole body.
2. Eat healthily. You need to reduce your calories but not in a drastic manner. If you are breastfeeding, you do require some extra calories for milk production. Dieting too soon after giving birth may decrease your milk supply and make you feel more tired.
- Aim to lose a slow but steady2 1-2 pounds per week by eliminating 500 calories a day, either by eating less or by adding more activity.
- Do not skip meals to avoid overeating. Eat at least 4 meals a day
- Consume more fruits and vegetables
- Avoid foods high in simple sugars and fats, cakes, pastries, sweets, and chocolate
- Limit consumption of saturated fats from dairy and meat products. Go for polyunsaturated fats and monounsaturated fats instead
- Moderate salt intake. Salt is known to promote water retention and therefore, extra weight
3. Exercise. Whether it’s a daily walk around the block where you live, pilates, or a postnatal yoga class, post baby workouts tone the stomach muscles and burn calories. A rigorous exercise regimen that includes an aerobic workout and movements that focus on the abdomen can do wonders.
Be sure that your body is ready before starting an exercise routine. Wait at least a month if you’ve had a normal delivery or 3 months if you’ve had a cesarean operation. Here are some recommended exercise routines:
- Kegels3 to tone and strengthen the muscles of your pelvic floor. They should not begin until 30-40 days after delivery
- Pilates4 to tighten your abdominal muscles
- Walking your baby every day. Walking is an excellent cardiovascular exercise that’s gentle and easy on your body.
- Crunches: do not do them during the initial postpartum period because they work the outer abdominal muscles. You want to develop the internal abdominal muscles first. Crunches may be done safely about 6 months after delivery, 5-15 minutes a day for at least 4-5 days a week
Sources:
- http://www.webmd.com/parenting/baby/breastfeeding-9/nursing-basics
- http://www.healthyweightforum.org/eng/weight-loss/lose-weight-pregnancy.asp
- http://pregnancy.about.com/cs/fitnesspregnancy/l/blpcexercise.htm
- http://www.worldwidehealth.com/health-article-Post-Pregnancy-Pilates-Testimonial.html
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