Having a baby is a beautiful thing for every mother. It’s a beginning of a new phase as you have a new person in your life to love and take care of. For new mothers, it can however bring tonnes of questions such as how to lose belly fat after pregnancy.
This is one of the most commonly asked questions as it is normal for new mothers to gain weight. It’s a normal process due to changes in the body, hence there is no worry if you look a little heavier after having your baby.
There are ways to lose baby fat after pregnancy. In this article we’re going to talk about ways to lose belly fat after pregnancy while breastfeeding.
Before anything else, let’s talk about why you gain weight after pregnancy. As mentioned earlier, this is due to changes within your body in addition to the food that we consume while we are pregnant. Moreover, stress also causes you to gain weight.
As for when to start losing weight, the process naturally occurs the day you give birth. There are hormonal changes that cause the swollen cells to come back to their original position as the uterus also begins to contract.
While this is a normal process, you will not always go back to your pre-pregnancy phase without having to put in the extra effort. Now, keep in mind that your body is a lot weaker than it was before after pregnancy and your need for nutrients increases since you’re breastfeeding. This means you cannot suddenly turn to crash diets and other such techniques to lose weight.
It is recommended to wait at least a month before you actually try to lose belly fat after pregnancy. This is because your body needs this much time for some natural changes to take place.
It is completely safe to try to lose baby fat after pregnancy while breastfeeding for as long as you do not turn to anything that’s unhealthy for you or your baby. This includes heavy exercises and crash diets.
In this article we are also going to talk about ways to lose belly fat without any problem. Many mothers think that trying to lose baby fat while you’re breastfeeding can be a risky phenomenon. This is far from the truth.
You can try to lose the extra weight by using healthy techniques. Your body needs specific nutrients to fulfill its needs and produce milk for the baby. This is a natural process and does not need any interference on your part. For as long as you’re leading a healthy lifestyle, you will have no problem in losing the baby fat.
Surprise: Breastfeeding Helps Lose Weight
If you think breastfeeding helps you gain weight, then think again. Science has proven that breastfeeding helps burn fat.
Breastfeeding causes your uterus to contract, which allows it to come to its previous shape. In addition to this, nursing also allows you to burn calories without having to put in any extra effort.
According to reports, breastfeeding can burn 300-500 calories a day, however once you stop nursing the baby you will have to find another way to burn these extra calories.
Given below are some ways to lose baby fat after pregnancy. You can use a mix of all these techniques.
There are many exercises that you can do in order to lose belly fat after pregnancy. The key is to be physically active and not be lazy. Here are some of the exercises you can do:
Walking has tonnes of benefits. It is recommended that you go out to the park and walk a little. You can easily walk 1-2 km per day and increase it as your stamina increases, but make sure not to run too fast as it may cause problems, especially if you had a C-section.
Stretching is fun and has tonnes of benefits. There are various stretching exercises that you can perform. A very good stretching exercise is single leg stretches with towels. In this exercise you lie flat on the ground and raise your one leg up. Place a towel on top of one thigh and push it to create resistance. This is a little difficult exercise and should be tried after 3 months of having the baby, however you can start light stretching after a month.
Light Weight Training
If you love doing weights, you only have to wait around 2 months to hit the gym. You can start with little weights and increase it once your body allows you to. Make sure not to do any complex exercises or lift weight that is too heavy as it can cause you problems.
Yoga deserves a section of its own due to its benefits. There are several asanas that are said to help tremendously in losing post-pregnancy fat. These include Dhanurasana (Bow Pose), Surya Namaskar (Sun Salutation), Naukasana (Pontoon Posture), and Bhujangasana (Cobra Pose).
Some of these asanas can be extremely complicated so make sure to be careful when trying these. If you have not performed yoga before, then start with easy asanas such as Tadasana (Mountain Pose) and Marjariasana (Cat Pose).
You can join a yoga center to get good results, but if this is not feasible you may check some great tutorials online.
It is very important to keep an eye on what you consume in order to lose weight. One of the main reasons behind weight gain after pregnancy is the food that you consumed during your pregnancy. You must make sure to completely avoid foods that help you gain weight if you wish to get good results.
You should consume lean protein like beef, fish and soy foods. Additionally, enjoy fresh vegetables and fruits and foods with iron and Vitamin C as they help you heal quickly. Foods that are rich in these nutrients include mushrooms, grapes, guava and strawberries. Some other foods to consume include oatmeal and sweet potatoes. They do not only help you lose weight, but also aid in milk production.
Note: Never turn to crash diets to lose weight, you can however utilize specific meal plans.
Say goodbye to bad habits such as staying up all night, drinking and smoking. These habits are not only bad for your health but also contribute to weight gain.
It is important to keep an eye on results and to cherish small victories as they keep you motivated. You can also keep goals and try to achieve them within that time frame to keep you going.
Remember that around 75% women gain weight after delivery, and it is a normal thing; there is no need to rush or worry. Stay confident and work towards your goal. Most women gain around 45 pounds after delivery, but this changes from person to person.
How much weight you need to lose depends on your height and requirements so have a look at the charts. You will lose around 10 pounds right after delivery, and then about another 20 within six weeks if you follow the guidelines provided in this article.