How To Lose Abdominal Fat After Delivery
Introduction
Regaining your pre-baby body might not be as challenging as you believe.
Studies indicate that beginning a consistent exercise routine shortly after childbirth is beneficial for your overall well-being and may also lower the likelihood of postpartum depression.
Each person’s pregnancy and delivery journey is unique, so it’s essential to consult your physician before starting any exercise program after giving birth. If you encounter heavy bleeding, severe soreness, headaches, or any unusual symptoms during or immediately following exercise, cease activities right away and reach out to your doctor for guidance.
Gradually increase the duration of your workouts. You’ll find it more manageable to integrate exercise into your hectic life little by little, allowing you to build your stamina over time. Think about enrolling in a gym that provides childcare services. Your baby can engage with others while you work out.
It’s crucial to recognize that significant physical changes occur during pregnancy. A prevalent source of anxiety for many new mothers is the belly fat that may persist after giving birth. It’s completely normal to have a postpartum tummy. Concentrating on health, self-care, and a steady recovery, while embracing the motherhood experience are effective ways to naturally reduce belly fat after pregnancy. Continue reading as we explore methods to decrease belly fat at home after pregnancy.
Processing the transformations that take place before, during, and after pregnancy can be challenging. Your body and lifestyle evolve in fresh and exciting ways. You now have a baby, new obligations, and a different physique. One aspect you may feel inclined to focus on improving after delivery is your postpartum belly.
While pregnant, your body adjusts its shape to support another individual. You may develop stretch marks, gain weight, and have different food cravings. After childbirth, you might notice that your body still resembles your pregnant form. For some women, this remains the case a year or more after delivery. Although it’s possible for your postpartum belly to diminish, it requires time and commitment.
What Happens to Postpartum Belly After Mother Gives Birth?
Naturally losing weight. When you deliver, you will lose at least 13 pounds due to the elimination of fluid, the placenta, and the weight of your baby. In the week following childbirth, you will likely shed additional weight. However, your belly may still appear similar to how it looked during pregnancy.
This scenario is normal, and post-delivery, both your stomach and uterus will begin to contract back to their pre-pregnancy sizes. Expect this contraction process to take about six weeks. At six weeks, you may find that you have already shed the weight you gained during your pregnancy.
This is particularly true if you are breastfeeding. Nursing mothers typically burn around 500 calories each day because your body utilizes stored calories from pregnancy to create milk for your baby.
If you still have a postpartum belly a year after giving birth, don’t be concerned. Adjusting to motherhood can be tough, and reducing a postpartum belly takes time. Keep in mind that the elasticity of the skin varies among women, and if you have less elastic skin, it might take longer for your stomach to return to its pre-pregnancy form.
Abdominal separation. Many women face abdominal separation or diastasis recti while pregnant. This condition occurs when your uterus expands and causes the abdominal muscles to part. As a result, your belly may protrude. It happens due to hormonal changes and the pressure a growing baby places on your body.
Abdominal separation can occur in women who have had multiple children, twins, or a larger baby. If you have abdominal separation, you might notice your stomach has an irregular appearance or bulging. Some women also experience back pain. Abdominal separation persists postpartum and requires time to heal.
You can prevent abdominal separation by avoiding excess pressure on your stomach during pregnancy. Refrain from doing heavy core workouts like planks or sit-ups. After childbirth, try to avoid lifting heavy items, engaging in intense abdominal stretches, or sitting up abruptly.
If you notice abdominal separation, be gentle with your body and perform specific exercises designed for your condition. Wearing compression garments or a brace can also assist in healing your muscle separation. In more serious instances, surgery may be necessary to repair your abdominal wall.
Be attentive to your body after giving birth. Some soreness and discomfort are normal, but they shouldn’t be overwhelming. It’s essential to respect your limits and seek assistance whenever needed.
Understanding why belly fat lingers after delivery is important before discussing ways to lose it. Your body undergoes significant changes during pregnancy to support and nourish your developing baby. Your abdominal muscles stretch, your skin loosens, and your body accumulates fat to aid in breastfeeding later on.
Several factors contribute to post-pregnancy belly fat
Loose skin: Your skin expanded to make room for your baby and may take time to retract.
Extra fat: Your body accumulated fat during pregnancy to provide you and your baby with energy and nutrients.
Weakened muscles: Your abdominal muscles became stretched and weakened during pregnancy, leaving the area softer.
It’s essential to recognize that these changes didn’t occur overnight, and losing belly fat won’t happen instantly either. However, with a suitable approach, it is certainly attainable.
To learn how to reduce lower belly fat after pregnancy, we first need to comprehend the reasons behind it. Generally, a newborn weighs about 3 kilograms. To make space for your baby, your abdominal muscles and connective tissue must stretch.
At the same time, your small intestine, sigmoid colon, and stomach also shift to create more room for the baby. Additionally, your body produces hormones that enhance the elasticity of the connective tissue.
Given this, it’s natural for your belly to go beyond its usual size and shape, and it’s normal for things to take time to return to normal.
Factors affecting post-pregnancy belly fat loss include:
Weight gain: The more weight gained during pregnancy, the harder it can be to lose the extra weight.
Age and genetics: Older mothers and those with a family history of obesity may face more challenges and require extra time to shed belly fat.
Lifestyle choices: Consistent adherence to a proper diet and exercise is necessary to decrease belly fat.
Strategies for reducing post-pregnancy belly fat include
Healthy diet
Boost your strength with foods rich in protein and calcium. Incorporate lean proteins like chicken, beans, fish, and legumes to encourage growth and muscle recovery.
Consume an abundance of fruits and vegetables: They are low in calories while being high in vitamins, minerals, and fiber.
Pick whole grains: Whole grains such as oats, brown rice, and whole wheat bread can help you feel satiated longer and provide vital nutrients.
Include healthy fats: These consist of nuts, avocados, seeds, and olive oil, which enhance your nutrition.
Exercise and physical activity
Engaging in physical activity is crucial for burning calories and building muscles.
Cardiovascular workouts: Activities such as walking, jogging, swimming, or cycling can aid in burning calories and improving heart health.
Strength training: This helps to increase metabolism and build muscle. Focus on core exercises to strengthen your abdominal muscles.
Post-natal yoga or Pilates: These can be gentle yet effective methods to tone your body and enhance flexibility.
Stay hydrated: Drinking sufficient water is vital as it aids in digestion and boosts metabolism.
Set achievable goals
Losing weight after pregnancy will take time. Most mothers typically find that they have shed almost half of the weight gained during pregnancy by six weeks postpartum. However, the pace slows from there, and you will continue to lose the remaining weight at your own speed.
Considering the weight you gained, it’s realistic to expect that you could return to your pre-pregnancy state within 1 to 2 years post-delivery.
Avoid crash dieting
Looking for a quick solution to lose weight after delivery? Consider skipping crash diets.
It may sound counterintuitive coming from a weight-loss-focused blog, but resorting to crashing diets to shed a significant amount of weight in a brief period could derail your plans for losing baby weight after pregnancy and hinder your recovery process.
Crash dieting will likely deprive you of the essential nutrients needed for postpartum recovery and breastfeeding, ultimately leading to feelings of fatigue and exhaustion – which can cause stress that indirectly contributes to weight gain.
Studies suggest that by simply adopting a healthy eating pattern based on your hunger cues, most women naturally experience weight loss post-childbirth.
Load Up on Foods High in Fiber
Although further research is necessary, consuming foods rich in fiber has demonstrated benefits for losing baby weight. Soluble fiber found in apples, black beans, guavas, and sweet potatoes can also help you feel satiated for a longer time and lower hunger hormone levels, potentially leading to a decrease in calorie intake.
Include Foods High in Proteins
Incorporating protein into your meals can enhance metabolism, reduce appetite, and help with decreased calorie consumption. Your body expends more energy to digest protein compared to other food types, resulting in increased calorie expenditure. You can source healthy protein options from lean meats, dairy products, legumes, and eggs.
Stock Up on Healthy Snacks
Keeping healthy snacks on hand for when cravings arise can positively influence your weight-loss goals and help maintain a nutritious diet. Here are some suggestions for snacks:
- Sautéed vegetables
- Fruits
- Nuts and dried fruits
- Yogurt
- Boiled eggs
As we all know, unhealthy foods are linked to weight gain. Therefore, it’s wise to keep items with added sugars and refined carbohydrates, like cakes, sugary drinks, and highly processed foods such as fast food and pre-packaged snacks, out of your kitchen and away from your sight.
Breastfeed If You Can
Breastfeeding offers numerous advantages for your baby, and the World Health Organization (WHO) recommends exclusive breastfeeding for the first 6 months of your baby’s life, or even longer, to reap these benefits. Additionally, studies indicate that breastfeeding may also support postpartum weight loss. This is yet another method to work toward shedding baby weight.
Breastfeeding not only provides essential nutrients for your infant but also burns additional calories, which may aid in losing pregnancy weight.
Manage Stress
Elevated stress levels can lead to weight gain, especially around the abdomen. Engage in stress-relief techniques like breathing exercises, meditation, or spending quality time with loved ones.
Be Patient and Kind to Yourself
Remember that your body underwent nine months of changes during pregnancy, and it will require time to heal. Be patient and celebrate small achievements.
Points to Remember Before a Workout to Lose Belly Fat
Before starting any exercise regimen aimed at reducing belly fat, every woman should take necessary precautions since the body is still recovering post-pregnancy and may be susceptible to injury and strain. It’s especially vital not to initiate a diet or workout plan if you’ve had a C-section or experienced any other complications during childbirth. Always consult with your doctor first.
Be gentle with your workouts to avoid putting strain on your body, and understand that building up a layer of protection will take time. Focus on mild forms of exercise such as walking or post-natal yoga, gradually working your way up to more vigorous activities.
Avoid crash diets or excessively restrictive calorie intakes, as they can disrupt milk production for breastfeeding mothers, and your body requires all the nutrients it can get. Instead, aim to consume a balanced variety of essential nutrients in appropriate proportions, prioritizing whole fruits, vegetables, sprouts, and other sources of healthy fats.
Stay encouraged—losing pregnancy weight can be a slow process. The focus should be more on the new mother’s health than on appearance.
Exercise Right
Gentle Postpartum Exercises for a Start: Engaging in exercise is one of the most effective methods to reduce belly fat, but it’s vital not to rush into intense workouts too quickly. At Dr. Smriti Women’s Clinic, we recommend waiting until your doctor grants you the go-ahead, which is typically around six weeks postpartum. For those who have had a C-section, recovery may take a bit longer.
Once you’re ready, start with these gentle exercises:
Walking: Walking is an excellent way to gradually reintroduce exercise without overexerting your body. It’s also an activity that allows you to enjoy time with your baby in a stroller.
Pelvic tilts: Place your feet flat on the floor and bend your knees while lying on your back. Gently tilt your pelvis upward while engaging your core muscles. This will help strengthen your abdominal area.
Deep belly breathing with abdominal contraction: While sitting or lying down, take deep breaths into your belly. Pull your abdomen button towards your spine as you exhale. This will tone your core without straining your recovering body.
These gentle movements are great initial steps and will aid in building strength in your core muscles over time, enhancing the appearance of your belly.
Core Exercises for a Toned Belly: As you begin to regain strength and confidence in your postpartum body, it’s time to slowly incorporate more exercises specifically targeting your core into your routine. These workouts aid in toning and fortifying your abdominal muscles, resulting in a firmer-looking belly.
The following core exercises might be very beneficial:
- Planks: Place your forearms on the floor and assume a push-up position. Keep your head and toes in a straight line. This exercise is a great way to strengthen your core in general.
- Leg lifts: Stretch your legs out while lying on your back. Lift them up to the ceiling and then slowly bring them back down. The lower abdominal muscles are the main target of this workout.
- Bicycle crunches: While lying on your back, pull one knee towards your chest and twist to reach it with the opposite elbow, alternating sides.
Engaging in physical activity and consuming nutritious foods will assist you in returning to your pre-pregnancy weight in a few months.
However, if you aim to flatten your tummy, it’s essential to incorporate exercises targeting your abdominal muscles.
And here’s the key: Avoid starting with crunches.
Keep in mind the connective tissue between your abdominal muscles that has expanded? A degree of stretching occurs during every pregnancy, and that’s completely normal. As this tissue begins to heal, it will restore itself.
Nevertheless, preliminary research shows that performing tummy crunches too soon can further stretch this connective tissue, making it thinner and weaker. That’s not ideal for building a strong, supportive core.
To begin with the appropriate exercises, you’ll want to focus on strengthening your deepest abdominal muscle — the transverse abdominis. Consider this muscle to serve as your body’s internal “girdle.”
While it’s wise to consult a physical therapist or your doctor for suitable exercises that you can safely perform, pelvic tilts serve as a good starting point. You can tie a sheet securely around your abdomen to support your muscles and follow this:
- With your legs bent and your feet flat on the floor, lie on your back.
- Lift your pelvis off the ground and draw your belly button in towards your spine.
- Hold your buttocks taut for five seconds.
- Aim for 5 sets of 20 repetitions.
- In 8 to 12 weeks, you should be ready to progress to more advanced abdominal exercises. A study involving 40 postpartum women with diastasis recti has demonstrated that core-strengthening activities are effective.
Curious about how often you should do these? The American Council on Exercise suggests that you work out your abdominal muscles two or three times a week.
You might want to think about doing these great stomach-tightening exercises:
Forearm plank: Place your forearms on the floor while lying down. Rise up onto your toes. Engage your core. Tighten your buttocks. Hold for 20 seconds and gradually increase as you gain strength.
To do a reverse crunch, lie on your back with your thighs perpendicular to the floor and your knees bent. Pull your knees up to your chest with your abdominal muscles. Hold for two counts, then do it ten times.
Scissor kicks: Stretch your legs out while lying on your back. Raise both legs off the ground, then alternate scissoring them by lowering and lifting them one at a time. Aim for 15 to 20 repetitions.
Diastasis recti is the term for the condition when your abdominal muscles have separated by more than 2 to 2.5 centimetres. Most instances of diastasis recti improve over time with weight loss, yoga, and core exercises like the MUTU system.
Since diastasis recti isn’t classified as a true hernia, surgical intervention is usually not necessary and is typically regarded as elective or cosmetic.
Can Hot Water Reduce Belly Fat After Delivery?
Drinking hot water by itself does not directly target belly fat loss after childbirth. However, maintaining hydration with water, whether hot or cold, can aid overall health and weight loss efforts when paired with a balanced diet.
Staying well-hydrated is crucial for anyone seeking to shed pounds. It helps you stay hydrated and can diminish your appetite, and some studies suggest that drinking water can boost your metabolism.
To check if you are adequately hydrated, observe the color of your urine. Clear urine indicates that you are well-hydrated.
Get Adequate Rest
Acquiring a full eight hours of sleep while your baby wakes you every 2 to 3 hours may appear impossible, but lack of sleep can hinder your weight loss efforts.
When you’re fatigued, your body produces cortisol and other stress-related hormones that can lead to weight gain. Therefore, take naps whenever possible and sleep when your baby sleeps.
Getting sufficient rest—7 to 8 hours—is critical for overall well-being. While it may be challenging with a newborn, try to rest whenever possible and consider seeking assistance from family and friends.
Be patient with yourself regarding your postpartum weight loss timeline, but adhering to these guidelines may help you return to shape more quickly. If you were maintaining a healthy lifestyle beforehand, it’s likely that you won’t need to make significant changes to regain your pre-pregnancy body sooner. Just pay attention to your body’s cues, consume nutritious foods, and prioritize rest!
Belly wraps, girdles, and corsets — which one should you choose?
All of these options provide support for your abdomen and lower back and can create the appearance of a flatter belly, but they won’t alter your body shape.
Moms who have undergone a cesarean section frequently endorse these because they can assist with the healing of the incision by alleviating pressure. However, c-section moms are not the only ones who appreciate them.
Here’s the detailed information:
- Postpartum belly wraps consist of adjustable elastic material that envelops your torso from your ribs to your hips.
- Waist cinchers typically feature a firmer material, cover from just beneath the bust to the hips, and have a hook-and-eye closure. They provide additional compression, which can do more harm than good, so it’s best to avoid these.
- Corsets are not merely a thing of the past; they are still available today, but they will provide the excess compression you should steer clear of.
If your physician advises a belly wrap, you will likely wear it for 10 to 12 hours each day for 6 to 8 weeks. Sound appealing? Just keep in mind that you still need to strengthen those abdominal muscles before you can genuinely say farewell to that belly.
Summary
You’re eating well, exercising, working your abs, and yet your belly still persists. What’s the next step?
There’s no need to be concerned if your belly remains noticeable at 3 or even 6 months postpartum. The adage “9 months to gain it, 9 months to lose it” may lack scientific backing, yet it derives from the experiences of many mothers like yourself.
With your baby now in your arms and pregnancy in the past, you’re likely eager to fit back into your favorite jeans. While your diet choices expand the moment you give birth, reducing belly size after pregnancy necessitates time and patience.
If you feel like the baby weight has become a permanent part of you or have other inquiries, don’t hesitate to contact your healthcare provider for support.
And pause to enjoy that delightful baby scent while resisting the urge to compare your journey with other moms since everyone is on their unique path.
Shedding belly fat after giving birth takes time, patience, and a mix of healthy lifestyle choices. Remember, the focus isn’t solely on appearance—it’s about feeling strong, healthy, and confident in your postpartum figure. Stay persistent, have faith in the process, and grant yourself the kindness you deserve as a new mother.
FAQs
How can my tummy be flattened after giving birth?
Here are some exercises that will prepare your body for more intensive workouts.
Walking. You can perform some exercises while carrying your baby. …
Deep Belly Breathing With Abdominal Contraction. …
Head Lifts, Shoulder Lifts, and Curl-Ups. …
Kneeling Pelvic Tilt. …
Kegels. …
What is the quickest method to reduce belly fat after childbirth?
Steering clear of processed foods and sugary beverages can further expedite weight loss. Regular exercise is another crucial element of effective weight reduction. Engaging in light workouts, particularly those that target the abdominal muscles, can aid in belly fat reduction.
How can I reduce my belly size after giving birth?
Gaining weight during pregnancy affects the entire body, including your stomach, so gradually and healthily losing weight can help decrease belly fat as well. A low-calorie diet may aid in postpartum weight loss, but it’s important to allow time for nature and exercise to take effect first.
Why hasn’t my belly shrunk after childbirth?
A protruding belly that doesn’t diminish eight weeks after having your baby is a common indicator of diastasis recti. You might observe a bulge that sticks out or a hollow area along your abdomen’s midline. This bulge can become noticeable even with slight engagement of your abdominal muscles.
How can I prevent a C-section pouch?
Diet and Nutrition
Eating a balanced diet rich in nutrients can promote weight loss, which may lessen the visibility of a C-section pouch. Consuming a lot of fruits and vegetables while steering clear of processed foods can contribute to your overall health. It will also assist you in maintaining a healthy weight.
How can I slim down after a vaginal delivery?
5 essentials for safely losing weight after childbirth:
Establish realistic weight-loss objectives. Starting off on the right foot for postpartum weight loss means understanding the typical duration it requires.
Consume well-balanced meals.
Practice portion control.
Allocate time for exercise — but begin gradually.
Don’t overlook self-care.
References
- How to Reduce Belly Fat After Delivery: Dr. Smiti Women’s Clinic’s Guide for New Moms. drsmitiwomensclinic.in. https://drsmitiwomensclinic.in/how-to-reduce-belly-fat-after-delivery-dr-smiti-womens-clinics-guide-for-new-moms/
- Home Remedies for Weight Loss and Reduce Belly after Delivery. (n.d.). Teddyy Diaper.
- https://teddyydiaper.in/blog/8-effective-tips-to-reduce-belly-after-pregnancy-without-exercise
- Bidding farewell to your postpartum tummy (while also appreciating it). Healthline. https://www.healthline.com/health/womens-health/postpartum-belly
- Which methods work best for losing tummy fat after giving birth? (n.d.). Fortis Healthcare. https://www.fortishealthcare.com/blogs/what-are-best-ways-reduce-belly-fat-after-pregnancy
- Tips to Reduce Belly Fat after Pregnancy. Care Health Insurance. https://www.careinsurance.com/blog/health-insurance-articles/tips-to-reduce-belly-fat-after-pregnancy
- WebMD Editorial Contributor. (2023b, April 23). When does postpartum belly go away? WebMD. https://www.webmd.com/baby/when-does-postpartum-belly-go-away
- 6 Get-Your-Body-Back Moves After Childbirth. WebMD. https://www.webmd.com/parenting/baby/6-exercises-for-new-moms