Diet
Achieving a flatter belly after pregnancy can often be a daunting task for new moms. But with the right diet, you can get rid of your flabby belly. To begin, you should start eating more nutrient-dense, unprocessed foods. This includes:
- Fruits
- Vegetables
- Lean meats
- Whole grains
- Healthy fats
Eating the right types of food can help your body burn fat and repair muscle, while also providing you with the essential nutrients and vitamins that you need.
Reduce calorie intake
To get rid of flabby belly after pregnancy, it is important to reduce calorie intake and use physical activity as a way of controlling your post-pregnancy weight gain. Reducing your calorie intake should include the following steps:
- Follow a balanced diet based on your personal nutrition needs. This means incorporating plenty of fruits, vegetables, whole grains, lean proteins and healthy fats into your meals and snacks.
- Ensure that you eat a consistent number of calories each day to ensure that you don’t gain or lose too much in a short period of time.
- Try to limit foods and beverages which are high in calories and low in nutrition such as sugary drink, candy or processed foods; this includes fast food and pre-packaged snacks like chips or cookie bars.
- There are plenty of low calorie alternatives available; instead opt for fresh produce or nuts when snacking and switch from white pasta to whole wheat pasta for dinner options whenever possible.
- Pay attention to the timing between meals; balanced meals throughout the day will help you stay full longer which can reduce snacking habits that add unnecessary empty calories leading to further weight gain without providing any nutritional benefits (and added sugar can be more damaging than other ingredients).
- Make sure at least one meal per day is high in protein (which helps promote satiety) such as fish, eggs or poultry; this should also account for some healthy fats like olive oil since they play an important role in our overall health as well as containing fewer calories than other sources of fat like butter or lard would.
Increase protein intake
Protein is an essential component of any balanced diet and has multiple benefits for both mother and baby. Increasing your daily protein intake can help promote healthy weight loss in new mothers following pregnancy. Not only can increased protein help you feel fuller for longer periods of time, but these higher levels will also aid in toning the body and producing muscle to replace the flab in the abdominal area.
For optimal health and weight loss, it is recommended that mothers consume at least 20-30 grams of protein with each meal and snack. Quality sources of protein include legumes, fish, chicken, dairy products, beans and nuts. You may also add a high-protein powder (such as whey powder or plant-based) to your daily meal plan if desired. Eating a variety of proteins throughout the day is important for maintaining cellular health as well as providing energy for physical activity post-pregnancy. A protein-rich diet will leave your muscles feeling more engaged through exercise and minimize any fat accumulation around the abdominal area.
Increase fiber intake
Increasing your fiber intake is an essential part of any successful diet plan for losing belly fat after pregnancy. Fiber not only helps to keep you full for a longer period of time, but it also aids in digestion and keeps your digestive tract healthy. Aim to eat 25-30g of fiber every day from whole grains, fruits, vegetables, legumes and nuts.
Good sources of fiber include:
- Whole grains such as breads, cereals and pastas
- Fruits such as apples, oranges, pears
- Vegetables such as broccoli and spinach
- Legumes such as chickpeas
- Nuts such as almonds and walnuts
Exercise
Exercise is one of the best ways to get rid of flabby belly after pregnancy. It helps build abdominal strength and muscle tone, which will help you get rid of extra fat in the area. You can choose from a variety of exercises, such as crunches, squats, and planks. Aside from targeting fat in the belly region, these exercises can help improve core strength and cardiovascular health.
Let’s take a look at the best exercises to get rid of flabby belly after pregnancy:
Perform abdominal exercises
It is important to get back into shape after pregnancy; this includes exercising the abdominal muscles that have been stretched and weakened during pregnancy. By targeting the rectus abdominis, transverse abdominis and external obliques in your workouts, you can effectively firm up your stomach.
Depending on intense intensity on how soon you want to regain post-pregnancy shape, there are certain exercises you can do:
- Crunches – Lie flat on the floor with your knees bent and feet flat. Place your arms behind your head and use your abdominal muscles to crunch up off the floor until your shoulders lift off a few inches above the ground, maintaining a straight line from knees to shoulders throughout the exercise. Hold for one second and then return slowly to starting position.
- Planks – Planks are similar to crunches but they target not just the rectus abdominis, but also other muscles such as triceps (back of arm) and lats (side of torso). To perform a plank correctly, lie face down on the floor placing both forearms parallel with shoulders perpindicular to floor and legs extended straight out behind you. Lift up onto toes and elbows. Keeping abs tight, hold this position for as long as possible while breathing normally (try holding 15 seconds initially). Repeat 2-3 times or more depending on intensity desired.
- Leg lifts – Start by lying flat on back with arms extended alongside body. Make sure head is relaxed without straining neck muscles. Contract abs bracing core. Begin raising both legs up towards ceiling breathing in slowly using lower abdomen. Rise until body forms a 90 degree angle then pause for 1 second. Slowly lower back towards ground Inhaling all way down.
- Push-ups – Finally do some modified push ups as these will help firm up chest area which will give more definition around abdomen. Making sure hands are shoulder width apart begin pushing off ground using only upper arms pressing away from body until nearly straight then return back close chest. Touching very briefly for 1 second. Return in same steady manner. Repeat 10 times or more depending upon intensity desired.
Perform core exercises
Incorporating core exercises into your daily workout routine is essential for getting rid of a flabby belly after pregnancy. Strengthening your abdomen and the muscles surrounding it will help to support your body going forward and reduce extra fat in that area.
Start by performing basic core exercises, like crunches and planks, several times a week. To increase the intensity of abdominal exercises, try variations that focus on tightening different areas of the midsection such as obliques or lower abs. Stability ball exercises as well as Pilates or Yoga routines are also great ways to tone your stomach and build abdominal strength.
When you complete core exercises, be sure to stretch afterward for maximum benefit and to prevent muscle soreness. Once you are able to complete more advanced moves with no strain or pain, gradually increase sets, repetitions, intensity and duration.
Do cardio exercises
Cardiovascular exercises are a great way to help get rid of a flabby belly after pregnancy, as they help to burn calories and tone existing muscles. Start by doing moderate-intensity activities, such as jogging or walking, for 30 minutes, three to five times per week. Gradually increase your intensity and duration over time until you reach 40 minutes of vigorous-intensity activities per session. Cardio exercises also improve cardiovascular fitness and help maintain healthy body weight.
Examples of cardio exercises include running, swimming, kickboxing, cycling and aerobics. To maximize results, incorporate resistance training into your routine half an hour before you do cardio exercise. This will not only work on your stomach muscles but on your whole core area to build strength and endurance that will help you achieve the flat stomach look after pregnancy.
Lifestyle Changes
Pregnancy brings with it changes in the body, which can be difficult to reverse, especially when it comes to flabby belly. However, there are changes you can make to your lifestyle that can help you get rid of the flabby belly after pregnancy. In this article, we will discuss how you can make simple adjustments to your diet and exercise routine to get rid of that flabby belly.
- Adjust your diet to include more lean proteins, fiber-rich foods, and healthy fats.
- Increase your water intake.
- Incorporate interval training into your exercise routine.
- Focus on core-strengthening exercises.
- Engage in aerobic exercise.
- Get enough sleep and rest.
Get adequate sleep
Achieving adequate rest and sleep each night plays a pivotal role in achieving a slimmer waistline after pregnancy. Establishing a consistent routine of quality sleep and rest can help reduce stress and hormones that cause obesity, according to the Harvard Medical School Special Report “Lose your belly fat.”
Poor sleeping habits cause a hormonal imbalance that decreases fat-burning and increases fat accumulation. To get the quality rest you need, keep nighttime eating to a minimum, maintain an optimum bedroom temperature, limit extracurricular activities before bedtime and aim for at least seven to eight hours of quality rest each night. Making sure the nursery helps muffle noises so you can more easily accomplish those goals.
Aim for about 10 to 15 minutes of early morning sunlight exposure for your body’s daily dose of Vitamin D and boost your natural circadian rhythm cycle— That’s your body’s 24-hour cellular clock—which governs when you feel sleepy or energized throughout day. With consistency and these tips, you’ll be able to get adequate sleep habits that will help get rid of that flabby belly after pregnancy.
Reduce stress
Stress is one of the biggest triggers for weight gain, particularly in the abdominal area. To reduce stress, it’s important to make lifestyle changes that focus on getting adequate rest and relaxation. Exercise, like gentle yoga or brisk walking, can help combat stress and improve your mood. Eating a healthy diet rich in whole grains, fruits and vegetables will also help decrease stress levels.
Additionally, finding ways to connect with yourself through meditation or journaling can be beneficial for overall wellness. These practices can help cultivate resilience which is key to a successful weight loss journey after pregnancy.
Drink plenty of water
Drinking plenty of water throughout the day is essential when trying to reduce belly fat. Staying hydrated helps keep your metabolism functioning at a higher rate and aids in flushing out toxins from the body. It also helps to suppress hunger pangs, which can help prevent over-eating or consuming excessive amounts of sugary and fatty foods.
Aim for around eight glasses daily and choose water or unsweetened teas and coffees instead of sugary beverages when possible. Additionally, drinking plenty of water will help promote muscle growth as it aids in providing muscles with crucial nutrients for recovery.
Supplements
After pregnancy, a woman’s body goes through a significant amount of changes. One of these changes is the increase in fat around the waist and abdomen area, which can leave a woman feeling self-conscious and uncomfortable. This can be frustrating to combat, but luckily there are a variety of supplements that are designed to help burn fat and build muscle. Let’s take a closer look at these supplements and how they can help you get the toned body you desire.
Consider taking omega-3 fatty acids
Omega-3 fatty acids are considered essential fats that your body does not produce, which means you must obtain them from food sources or supplements. Omega-3s have been linked to various benefits, including aiding in weight loss, reducing inflammation, and promoting heart health.
Taking supplements like fish oil or krill oil can help reduce symptoms of belly fat after pregnancy. Research suggests that omega-3 fatty acids can improve metabolic health and reduce abdominal fat. Additionally, studies have shown that omega-3 supplements may help modify the shape of a postpartum belly by reducing visceral fat storage.
Women should consider taking an omega-3 supplement while they’re pregnant to help keep their fat levels low as well as support postpartum recovery efforts. However, it’s important to consult with a healthcare professional before taking any new dietary supplement or medication during any stage of pregnancy.
Consider taking probiotics
The presence of good bacteria can have a positive effect on the digestive system and immune system of the body. Taking probiotics will help keep a balance of healthy bacteria, which can aid digestion, raise immunity, and reduce stomach bloating.
There are many different varieties available and in general they are relatively safe. However, it’s best to choose a type that has been tested by an independent third party to be sure there aren’t any contaminants or fillers included in the ingredients list. In addition, since pregnant and nursing mothers should refrain from taking supplements, it is best to consult your doctor before taking any sort of supplement.
Probiotic supplements may also help you tackle cravings for certain foods more effectively by satisfying your body’s need for microorganisms that are missing in your diet. Look for supplements that contain at least 10-20 billion CFU (colony forming units) per serving for adults. If you feel like you need higher dosages ask your healthcare provider if this would be suitable for you given your medical conditions and history.
Lastly, if these probiotics don’t seem to be doing anything significant after taking them for at least two consecutive weeks then perhaps consider managing stress levels through lifestyle changes such as yoga/meditation or talking therapy with a professional certified practitioner who specializes in cognitive behavioural therapy (CBT).
Consider taking vitamin D
Before you reach for over-the-counter supplements, it’s important to talk to your doctor to make sure that the supplements are right for your individual needs.
Vitamin D is an important vitamin that can help with muscle health as well as regulating metabolism. It also helps with mood and sleep. A healthy dose of vitamin D every day may be beneficial in helping reduce flabbiness around the midsection. Fat cells use vitamin D during growth, and studies have suggested it helps in breaking down fat, which can lead to a reduction in fat mass.
While vitamin D is naturally synthesized by the body when exposed to sunlight, you can also get it through fortified foods or supplements such as fish oil and cod liver tablets. Additionally, some dairy products and cereals are enriched with this very important nutrient.
Professional Help
If you want to get rid of your flabby belly after pregnancy, it is important to seek professional help. Professional help can come in the form of a personal trainer, a dietician, or an exercise physiologist. Professional help can help you develop a tailored exercise and nutrition plan that will target the areas of your body you want to improve.
Additionally, a professional can monitor your progress, provide support, and ensure that you are using the correct techniques for exercises.
Consult a nutritionist
It’s important to consult with a registered nutritionist concerning diet and exercise in order to help combat those post-pregnancy pounds. He or she will be able to assess physical activity levels and customize a diet plan that’s tailored to your individual needs.
A nutritionist should consider lifestyle factors, eating habits and medical background before creating an eating plan that includes foods that you enjoy as well as foods that are best for weight loss. This will help ensure sustained results and keep off the pounds long-term.
For individuals who have had a Cesarean section (C-section) birth, doctors may recommend waiting until 6 weeks postpartum before beginning an exercise regimen. Pregnant women should also wait until recommended by their doctor before engaging in any type of strenuous physical activity or following a rigid meal plan. Even given doctor’s permission to start exercising again, it is important not to rush into it, lest you cause more damage than good!
It is also helpful to educate yourself about proper exercises for new mothers – focus on strengthening weak abdomen muscles using pelvic floor exercises and abdominal curls instead of doing sit-ups right away – as these can be overly strenuous after childbirth. In addition, encourage yourself with positive self-talk each day when tackling these goals – remind yourself what a great job your body has done over the last nine months!
Consult a personal trainer
If you are looking to reduce your flabby belly after pregnancy, working with a professional personal trainer can be an exceptionally beneficial approach. A qualified personal trainer can help you set realistic goals, design and monitor a tailored exercise routine, and coach you through the entire process.
Your program may include strength training exercises that target specific problem areas, as well as aerobic exercises to burn more calories. Your individual program may also include dietary advice in order to help optimize your results and maintain healthy eating habits.
Moreover, your personal trainer will provide motivation and create an atmosphere that is conducive for success. Working with a trainer can also provide structure to ensure that all aspects of your post-pregnancy exercise program are monitored for progress and safety. By seeking professional help from a certified personal trainer and sticking to their recommended plan of action, you can achieve optimum reslts from your workouts and reclaim the body of your dreams little by little.
Consult a doctor
Once you’ve decided that you’d like to reduce your flabby stomach after pregnancy, it’s highly recommended to consult with a doctor. During your visit, you and your doctor can discuss what steps need to be taken in order to determine if surgery or other more intense measures are necessary outside of diet and exercise.
Your primary care physician or OB-GYN can provide an accurate assessment of the amount of loose skin and/or weakened abdominal muscles that need tightening through surgery, or provide guidance on any possible contraindications for surgery due to previous scars or underlying medical issues. Your doctor can also recommend a reputable plastic surgeon who specializes in post-pregnancy mammoplasty (breast augmentation), abdominoplasty (tummy tuck), liposuction, and other body contouring procedures for women.
In addition, it is essential to gain an understanding of the risks associated with any type of cosmetic procedure so that you are aware of what kind of results to expect following treatment (e.g., potential scarring or changes in sensation) as well as the associated costs. Last but not least, always make sure to ask questions so that you can make an informed decision regarding which type of body contouring procedure will best suit your goals – be it diet and exercise alone, minimally invasive techniques such as liposuction and botox injections, or major surgical interventions like tummy tucks or breast lifts – all available through board certified plastic surgeons.
