A woman’s body is designed by nature to bear and reproduce offspring. This process is paramount. The body prepares for it during pregnancy. Extra pounds during pregnancy stretch the skin on the abdomen. After childbirth, the body proportions of a young mother noticeably decrease, and the dermis in the abdominal area becomes flabby and wrinkled. For many women, unsightly skin conditions cause discomfort and frustration, but this problem can be solved. Let's learn how to do this.
When can you start fighting your stomach?
Before we start explaining how to lose fat, we will look at the reasons why it accumulates in the body so that we address the cause rather than the effect. As already mentioned, this is due to necessary changes in the body. In addition, during pregnancy we have to consume more food. Stress also contributes to the accumulation of excess fat, especially in the abdominal area.
Weight begins to decrease naturally as soon as pregnancy ends - the body will do most of the work itself without your participation. Hormonal changes will help swollen fat cells return to normal, and the process of losing weight after childbirth while breastfeeding will begin naturally without much effort on your part. The uterus will also return to its original place.
Although the body will try to return to its previous dimensions, it is not a fact that you will lose weight without effort. But remember that your body is weakened after pregnancy, and in order to recover, it needs energy, proteins and vitamins, so you absolutely should not go on a diet. Additionally, if you are breastfeeding, your body also uses energy to produce milk.
You are advised to wait at least a month after your baby is born before you try anything to combat your belly fat. Give your body a chance to rest.
Reviews
Reviews on how you can remove belly fat after childbirth:
Alexandrova Anastasia
Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.
Is it safe to lose fat after pregnancy while breastfeeding?
It is completely safe as long as you do not try methods that could harm you or the baby. These methods include heavy exercise and strict diets.
Many nursing mothers think that losing weight while the baby is still breastfeeding is dangerous. This is pretty far from the truth.
It is possible to lose excess weight using healthy and beneficial techniques. Your body needs certain substances and vitamins to properly repair itself and produce milk for your baby. The body performs this process itself and your participation is not required. If you simply follow a healthy lifestyle, you will definitely lose all the fat you accumulated during pregnancy.
Important: Breastfeeding helps you lose weight
If you think that breastfeeding causes weight gain, then you are wrong. Science has shown that breastfeeding allows the body to burn stored fat.
Also, breastfeeding promotes contraction of the uterus, which allows it to return to its previous size. In addition, it allows your body to burn calories without any additional effort.
Scientists say breastfeeding can burn up to 500 calories a day, but remember that when you're done feeding your baby, you'll have to find another way to get rid of the extra calories or reduce your caloric intake.
Postpartum bandage
A belly that sags after childbirth can be brought into shape with the help of a postpartum bandage. It can be worn only if there are no medical contraindications, that is, the birth took place without complications. The bandage helps improve the tone of the abdominal muscles and skin, and corrects the silhouette in the problem area.
The postpartum bandage is a fairly large elastic belt (there are models on sale with a width of 15-18 and even 25-30 cm). It covers the entire abdominal area, right down to the hips. This belt is most often fastened with Velcro and allows you to pull in not only the stomach, but also the sides. Despite all the benefits of a bandage, you need to learn how to wear it, as it can twist and ride up.
Postpartum bandage belt
Postpartum bandage panties are considered a more convenient option. This underwear with a special tightening insert is firmly held on the figure, it can be worn under any casual or dressy clothes. Some models of bandage panties even allow you to adjust the tightening force - for this, side fasteners are provided, usually with Velcro.
Postpartum bandage panties
Ways to lose weight after pregnancy
Below are several ways to get rid of postpartum belly. You can use several techniques at once.
Exercises
There are many special exercises for losing weight. The most important thing is not to be lazy and move a lot. Here are some that you can do safely:
Walking
Walking has many benefits. It is recommended to go to the park and take a walk. You should walk about 1-2 kilometers a day, but if you feel good, you should walk even further. Running is not recommended, especially if you had a caesarean section.
Stretching
Stretching is a fun and beneficial activity. There are many different stretches you can do at home. One of them is the towel leg stretch. Lie on the floor and lift one leg up. Wrap the towel around your thigh and pull toward you to create resistance. This is a rather difficult exercise, and should be done three months after the end of pregnancy. But light sets of stretching exercises can be done as early as a month after the baby is born.
Light exercises with apparatus
If you like to exercise with dumbbells, then you will have to wait two months after the end of pregnancy. Start with small dumbbells. Try not to strain too much, as physical exertion can cause problems.
Do yoga
Yoga as an exercise deserves its own section on this list. There are breathing exercises and several corrective and restorative asanas that are very helpful in fat loss and weight loss after pregnancy. These include Dhanurasana (bow pose), Surya Namaskar (Praise the Sun), Naukasana and cobra pose.
Some of the listed asanas are quite difficult to perform, so be careful. If you have not done yoga before, start with simple asanas such as Tadasana (mountain pose) and Marjariasana (cat pose).
To make sure you're doing it right, you can join a yoga class, and there are great tips online to help you learn yoga on your own.
Healthy eating
To restore your belly shape, you need to watch your diet. One of the main reasons women gain weight during pregnancy is a change in diet. You should completely avoid fatty foods and carbohydrates if you want to lose weight, get a flat stomach and toned sides.
You should balance your diet by eating more protein, such as beef, chicken and fish, as well as beans. Enjoy fresh vegetables, which are rich in iron and vitamin C, as they help you recover faster. Citrus fruits, guava, many berries and mushrooms are rich in these substances. It is also recommended to eat whole grains such as oats. These foods not only help you lose weight, but also help you produce more milk.
Important: never go on a strict diet. It is enough to plan meals wisely.
Avoid bad habits
Quit bad habits such as smoking, drinking too much alcohol or poor sleep patterns. These habits not only harm your overall health, but also prevent your body from burning excess fat.
Follow the results
You need to monitor your achievements and enjoy your small victories, as this is highly motivating. You should also set goals and deadlines to keep moving forward.
Exercises for losing weight in the waist and abdomen after childbirth
After mastering classes of minimal difficulty to strengthen muscles, you can move on to complex training. You can add them to the previous complex or do them separately, alternating workouts.
Effective exercises to remove belly fat for a nursing mother after childbirth:
- Plank. Position on the mat. The arms are bent at the elbows and the toes are pressed into the surface. Pull in your stomach, tighten your buttocks, and keep your shoulders back. The body is a stretched string. The back is straight. Hold the position as long as you can. This is an effective exercise to lose excess weight after childbirth. With each workout, the fixation time should increase.
- Boat. Roll over onto your stomach, stretch your arms forward. It is necessary to simultaneously raise your legs and upper body. Hold for 3-5 seconds. It is important not to remove your legs and arms from the position. Increase the fixation period to a minute.
- Swing your legs. Lying on your side, swing the leg that is on top. The minimum number of times is 10. Then bend your leg at the knee and move it forward. In this position, perform ten swings with the lower limb. After 5 reps, raise both legs. On the last approach, lock your legs at the top for 5-10 seconds.
- Baby Squats. Stand up straight while holding your baby in your arms. Squat as low as possible. The knees should not fall inward. Keep your back and head straight, look ahead. Start with 5-7 repetitions. Exercise will help tighten the stomach after childbirth, remove sagging, and keep the muscles of the legs and buttocks toned.
- Twisting. Position - on your back, knees bent, hands on your shoulders. Smoothly raise your torso, making an angle above the floor of 45 degrees. Do not lift your lower back from the surface. Hold at the top for a few seconds. The number of repetitions is 10 times. Each time you need to try to eliminate breaks between repetitions.
- Bike. The starting position is similar to twisting. Raise your legs perpendicular to the floor, imitating the movements of riding a bicycle. Do this for a minute, gradually increasing the time.
- Hoop. This device can be used after 3 months from the date of birth, when the pelvic floor has fully recovered. It’s better to start with the classic light hula hoop. After strengthening the abdominal muscle corset, you can remove the light hoop and start using a heavy one with massage elements.
The best results will come from a combination of training with cosmetic and water treatments. Massage, wraps, the use of creams and scrubs improve blood circulation and help eliminate sagging and cellulite after childbirth.
Conclusion
Remember that 75% of women gain weight after pregnancy. This is normal; There is no need to worry too much about this. Be confident and move towards your goal. Many women gain around 20 kilograms, but this amount varies from person to person.
The amount of weight you should lose depends on your height and build. Immediately after the end of pregnancy, you can lose 5 kg, and following these recommendations will help you lose another 10 kg in half a year and tighten your abdominal muscles.
Sources:
- https://abckidsinc.com/how-to-lose-belly-fat-after-pregnancy-while-breastfeeding/
- https://healthcare.utah.edu/the-scope/shows.php?shows=0_6rli8oby
- https://www.womenshealthmag.com/mom/breastfeeding-burns-calories
- https://www.summitmedicalgroup.com/library/adult_health/sma_stretching_after_pregnancy/
- https://www.youtube.com/watch?v=Bp0QTbjiMmU
- https://healthyeating.sfgate.com/vitamins-should-women-after-giving-birth-9720.html
- https://www.dailymail.co.uk/femail/article-2875258/Did-GAIN-weight-giving-birth-Youre-not-75-mothers-actually-heavier-one-year-baby-born.html
