How To Lose My Pregnancy Belly

How Can I Safely Lose Weight To Help My Belly Look Better

How to Lose Belly Fat After Pregnancy | 5 Effective Exercises | HER Network
  • Make time for breakfast.
  • Eat at least five portions of fruit and vegetables a day.
  • Include plenty of fibre-rich foods, such as oats, beans, lentils, grains and seeds, in your diet.
  • Include a starchy food such as bread, rice, pasta or potatoes in each meal.
  • Go easy on high-fat and high-sugar foods, such as biscuits, cakes, fast food and takeaways.
  • Watch your portions at mealtimes and the number and type of snacks you eat between meals .

How Pregnancy Affects Your Body

When you become pregnant, your body is forced to change in numerous ways at a very fast rate. Because you will require significantly more energy during pregnancy and childbirth, your body responds by storing extra weight in many different areas. For example, many women experience changes in the size and shape of their breasts as well as swelling in the feet.

However, the most important change to occur during pregnancy is the expansion of the uterus, which of course creates a space for the baby to grow and develop. To allow for this enlargement, the muscles in your abdominal area also need to expand and stretch. Unfortunately, many women experience a potentially permanent condition known as diastasis recti, which occurs when the abdominal muscles undergo a complete separation. Although some women can address this change with the right diet and regular exercise, others require plastic surgery to fix permanent laxity and separation of the abdominal muscles.

Recently Had A Baby But Still Look Pregnant Try Out These Effective Exercises To Lose Fat That Has Accumulated In Your Belly

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If youre someone who has already delivered a child, but still looks pregnant we understand your concern. Its important to know that even though every pregnancy and delivery is different, most women gain weight in the post-delivery stage. But just the way it took nine months for your belly to expand to keep your baby safe, in the same way, it is going to take some time for your body to recover from pregnancy. But for that, you need to move your body!

However, you need to understand that it might not happen as quickly as you would expect it to happen. But regular exercises can help, ladies! Yes, certain exercises can help you to reduce belly fat.

Here are some exercises that will help your body lose all that belly fat:

1. V-ups

The V-up exercise is a full body move that works your core, leg, back, and shoulders. V-ups are known to be the ultimate belly fat cutter and what makes them more effective is the fact that they offer benefits of two moves crunches and leg raises. If youre looking forward to burning that belly fat after your pregnancy, this is going to be your go-to exercise.

2. Plank
  • Tone up your abs and lose weight with these plank variations! Image courtesy: Shutterstock
3. Bicycle crunches

Also, read: Say goodbye to belly fat after menopause with these 7 effective exercises

4. Flutter kicks
5. Mountain climbers
6. Burpees
7. Squats

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Avoid Added Sugar And Refined Carbs

Though they may be tempting, sugar and refined carbs are high in calories and usually low in nutrients. And there are healthy and delicious alternatives.

Research associates a high intake of added sugar and refined carbs with an increase in weight, diabetes, heart disease, some cancers, and even cognitive decline.

Common sources of added sugars include:

When youre choosing food at the grocery store, read the food labels. If sugar is one of the first ingredients on the list, that product is probably better to avoid.

Its easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.

Here are some examples of low sugar breakfast ideas to get your wheels turning.

How Many Calories Should You Cut

Tummy Binders Post Pregnancy To Lose Belly Fat

When caring for a newborn, you dont need the added pressure of undertaking a set diet that requires special meals to be cooked and eaten at specific times.

The most straightforward approach to losing post-pregnancy belly fat is to cut 500 calories per day from your diet.

Do this, and you should lose 1 pound a week through dieting alone. It isnt all that difficult to do, either.

If you usually have regular milk in your latte, swap to skim or no-fat. This will lower your calorie intake by 120 calories per cup.

If you are accustomed to eating whole-fat flavored yogurt, eat fat-free vanilla yogurt instead.

Add 1/2 a cup of chopped strawberries for the added nutrients and flavor, and you will still be cutting 105 calories.

Other simple changes you can make include substituting an 8-ounce baked potato for an 8-ounce serving of French fries. This will save 104 calories.

Having a 3-ounce serving of mozzarella cheese rather than Swiss cheese will cut 108 calories.

Pass up that 4-ounce whole wheat banana muffin and opt for two wholegrain waffles instead, and you will be taking in 270 fewer calories.

While cutting calories without increasing your physical activity will result in weight loss and help you lose your post-pregnancy belly fat, partaking in regular exercise will speed up your results.

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Dont Resist That Resistance Training

Resistance training like weight lifting will help you lose weight and retain muscle mass.

Research has shown that a combination of diet and resistance training has been found to be the most effective method for reducing weight and improving heart health.

Finding time to exercise with a baby can be difficult, but there are gyms that offer classes for mothers and babies , as well as YouTube videos and mobile apps that can help you out.

Simple bodyweight exercises at home are free and can be modified to your skill level.

Drink Plenty Of Water

Water is important for anyone who is trying to lose weight. Drinking enough water will keep you hydrated, satiate cravings, and boost your metabolism. Water is particularly important for breastfeeding moms, since your body will spend extra water producing milk.

Drinking 1 to 2 liters a day is a good baseline, but you should also use the color of your urine to guide you. If youre properly hydrated, your urine be light yellow and youll need to urinate every 3 to 4 hours.

Also Check: How Do You Prevent Stretch Marks During Pregnancy

How To Get Rid Of My Belly Pooch After Pregnancy

Many women feel anxious to return to their pre-baby weight and size after pregnancy, and while this goal can often be achieved with time, a healthy diet, and regular exercise, there are certain body areas that may not revert back to their previous shape. The concern of a belly pooch is very common, and although it may seem like excess fat or poor muscle tone, it is actually caused by a condition known as diastasis recti. This occurs when the abdominal muscles are stretched during pregnancy to accommodate the baby, separating to the point of requiring surgery for repair.

During tummy tuck surgery, diastasis recti can be corrected by suturing the separated muscles together, restoring the natural firmness of the stomach area. This not only helps flatten the midsection, but adds support to the abdominal wall which can often improve posture and reduce lower back pain. Although there are many claims of diastasis recti being healed by performing certain exercises, the truth is this pouch must be reversed with surgical intervention for long-term resolution.

What Is Diastasis Recti

How to Reduce Post Pregnancy Belly Fat (Easy Tips & Exercises)

Chalk it up to hormones and your ever-expanding uterus, says Kevin Brenner, M.D., F.A.C.S., a board certified plastic and reconstructive surgeon based in Beverly Hills. During the gestational period of pregnancy, connective tissue called the linea alba thins out in response to a mothers change in hormone levels in order to accommodate the enlarging uterus. This is one important way that a mothers body changes to allow a baby to grow in utero, he says.

Once youve delivered your baby, and your hormone levels return to their pre-pregnancy levels, that thinning generally improves. But in many cases, Dr. Brenner says, the tissues get so stretched out during pregnancy that they lose their elasticity and, therefore, the ability to retract back into positionkind of like an overstretched rubber band. This leads to a belly pooch, which is a telltale sign of diastasis recti.

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What Is Baby Weight

Heres some background on what baby weight is, why it happens during pregnancy, and why it wont be needed after baby makes their appearance in the world.

The Centers for Disease Control and Prevention recommends that women within a healthy weight range who are carrying one baby gain 25 to 35 pounds during pregnancy.

Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different. Check out the interactive calculators at the Institute of Medicine/National Academies to determine your individual recommended weight gain.

Your healthcare providers may also have a different recommendation based on your own needs.

According to research published in the, pregnancy weight gain consists of:

Breastfeeding To Burn Calories

Breastfeeding your baby has so many benefits: It protects infants from illness, offers them perfectly balanced nutrition and lowers your risk of breast cancer and ovarian cancer. But you require energy to make breast milk. Nursing moms should eat an additional snack, such as a piece of fruit or a cup of yogurt, to get an extra 300 calories a day. Even with this additional food, breastfeeding will help you lose the baby weight as long as youre eating a healthy diet and not overdoing it.

Read Also: How Do They Calculate Pregnancy Weeks

Getting Rid Of Your Post

While becoming a mother is an incredible experience for many women, the bodily changes that accompany pregnancy are certainly something that those women would prefer to do without. Although it is possible to reverse many of these changes through diet and exercise, some changes are extremely difficult to resolve. One of the most common issues that women face after pregnancy is a significant paunch in their abdominal area. However, there is a surgical solution to this problem. More and more women are undergoing abdominoplasty, also known as a tummy tuck, in combination with liposuction to successfully eliminate their post-pregnancy belly.

Myth #2 I Just Need To Cut Out Carbs And Ill Start To Slim Down

Pin on baby stuff

Okay, so now you might be thinking.

If I cant out-exercise the weight gain then it must be the carbs. Carbs are the devil, right? So if I just cut out pasta, bread, and bagels Im surely guaranteed to shed any extra weight.


Despite all the paleo and keto experts telling us that ditching carbs is the magic solution to all weight gain problems for women over 40 avoiding carbs is largely a waste of time!

In fact, many women report gaining weight after trying these diets.

This is because mid-life weight gain has VERY LITTLE to do with exercise or diet but A LOT to do with BAD bacteria overgrowth in the gut.

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Supplements To Help Lose Body Fat Safely During Pregnancy

These supplements help:

  • Reduce inflammation so you can burn fat easier and faster.
  • They also help you hormonally.
  • And they help you get the best results from your workouts.
  • They are 100% natural and safe.

And I took them both during both my pregnancies.

  • Fish Oil: helps reduce inflammation so you can burn fat effectively
  • Vitamin B12: helps with energy, and nausea. You deplete these a lot while pregnant so its good to supplement with it.
  • mPower Protein Powder: most women dont get enough protein while pregnant and its so important for the development of babys tissues and organs. It also helpskeep you fuller longer, crushes cravings, helps you gain lean muscle. Its also super important to have as a post-workout mealwithin 5 minutes of your workout.
  • Just make sure they are good quality.

    If you do these things, I am 100% sure that you wont gain any or much excess weight during your pregnancy.

    After working with tens of thousands of pregnant women in the last decade, I can tell you that when all these things are applied and you are moderate, you will look great, feel great and be able to lose your baby weight pretty fast.

    It makes a difference, it really does.

    There is no need to let yourself go just because you are pregnant.

    I promise you, you will regret it later.

    It does take a little sacrifice and effort, but it will be worth it.

    When you lose your baby weight so quickly and you feel good about yourself it will help you be a better mom, wife, employee.

    Effective Tips To Lose Baby Weight After Pregnancy

    If theres anything we know, its that achieving a healthy weight post-baby can be a struggle. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. Its a lot.

    However, its important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.

    Well go over some effective methods to help you achieve a healthy postpartum weight so you can take on parenthood with pep in your step.

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    The Amount Belly Fat Can You Safely Lose During Pregnancy

    There is no genuine characterized measure of Belly Fat reduction that is protected from loss in pregnancy. You should think about the amount you gauged preceding pregnancy and the amount you at the present gauge.

    On the off chance that your weight record was typical or beneath ordinary, I would firmly prompt against shedding kilograms. Truth be told if your BMI was beneath typical you need to put on more weight .

    On the off chance that your BMI preceding pregnancy was more noteworthy than 30, a humble measure of weight reduction, probably wont have adverse results.

    Make certain to follow up with your medical care supplier intently if you do lose some weight. As per the American College of Obstetrics and Gynecology, if your BMI is

    > 30 you shouldnt put on any weight during your pregnancy, anyway, you should be firmly trained by your PCP to screen the development and advancement of your child through ultrasound.

    Why Is Belly Fat So Hard To Lose

    How to Lose belly fat after Pregnancy|Normal delivery

    Why is belly fat so hard to lose in the first place? Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and is largely determined by genetics. Now having your genetics stacked against you may seem problematic if youre looking to develop a slim or lean looking abdomen, but there is a solution. As long as you create a calorie deficit, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.

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    How Might I Avoid Getting Fat During Pregnancy

    The main thing you could do to abstain from putting on weight during pregnancy is:

    • screen your calories,
    • burn-through and even eating routine,
    • keep up with sufficient hydration,
    • guarantee you are getting sufficient rest

    All things considered, the most widely recognized justification for overabundant weight acquired during pregnancy is because of expanded

    caloric intake so you should always focus on the measure of food you burn through consistently.

    How To Lose The Pesky Belly Fat

    When youre a new mother, you likely dont have a lot of time to plan nutritious and delicious food for every meal of the day, but you should be careful not to indulge too much. In addition to a healthy diet, there are some other things new mums can do to reduce their belly fat:


    For nursing mums, youre already doing a lot of work at naturally burning fat as breastfeeding can burn an additional 300 500 calories a day, provided you are eating a balanced diet with it.

    Avoid Fizzy Drinks

    It can be tempting to reach for some soft drink when youre feeling hungry or looking for something sweet, but carbonated and fizzy drinks can be major culprits when it comes to belly fat.

    Exercise Your Whole Body

    Rather than focusing just on sit-ups or crunches, its best to work out your entire body with a good mix of cardio and strength training. Take the pram for a 30-minute walk each day and throw some running in if youre able, and do a range of strength exercises in front of the TV like squats, sit-ups, and lunges.

    Check Your Diet

    Sometimes, larger bellies can be a sign of bloating which comes from eating the wrong foods. If you suspect dairy might be causing your stomach to extend, try cutting it out for a few days and see if it makes a difference.

    Read Also: How Much Should Pregnant Woman Eat

    Our Holistic Approach To Weight

  • Keep their hormones in harmony
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  • Melt off the extra weight around their middle
  • Fit back in the clothes you havent worn in ages!
  • And finally, feel like themselves again!

    How Long Do I Need To See Results?

    While every woman’s body responds differently, individual results may vary. Out of our 1,00,000+ satisfied customers, many women have reported seeing early noticeable weight-related results in as little as 2 weeks. However, its important to know that it takes 6 to 8 weeks for our probiotic strains to fully colonize in the gut.

    This is why we recommend trying Provitalize for at least 8 weeks in order to enjoy the full weight-loss benefits.

    Most women find 8 weeks more than agreeable because theyve struggled losing stubborn tummy fat for years. With that said, our customers frequently report experiencing better digestion, more energy, less inflammation and better control over their appetite after the first few days of adding Provitalize to their routine.

    These are all positive indicators that make the journey to a happier, healthy YOU more enjoyable.

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