How to Lose Baby Belly Fat: 7 Effective Tips
Many women struggle with losing weight after pregnancy. The weight carried during this beautiful life-changing event can be very stubborn, even more so than standard belly fat. Even though it is stubborn, with the right dedication and a few tips, you can get back to your pre-baby body.
With the tips and information we are going to cover in this article, you will be able to find your way to that flat stomach. Plus, you will feel better about your body. So let’s take a look at how to lose baby belly fat with ease.
Belly Fat – Types & Causes
You may have thought that, once your bundle of joy has entered the world, your body will just bounce right back. It is a common misconception with new mothers. In fact, you may still look pregnant weeks or even months after giving birth.
There is also a chance that you will experience a linea nigra. This is a dark line that is visible down the center of your abdomen. Along with the stubborn fat and the linea nigra, there will also be stretch marks.
Even with the hormones that are released after birth, your uterus will take a month and a half to two months to revert to its starting shape. During your pregnancy, your body will also store fluids, which will take some time to get rid of. Many of these things that may make you feel and look like you are pregnant will dissipate over time, but the abdominal fat may take a little extra work.
Fat is not just fat. There are multiple types, and each will need to be treated differently. The two main types are subcutaneous and visceral. The first is often what people talk about when they discuss gaining weight. It is a layer of fat under your skin that you are able to see. The other type, visceral fat, isn’t really able to be seen from the outside. It is a layer deeper than the subcutaneous, and it is an important tool to protect your internal organs.
While pregnant, you gain both types of fat, and getting back to that pre-baby body will mean you have to lose both. What causes belly fat, though? There are many different factors, including housing a tiny human in your womb for nine months. However, there are other factors that may contribute to stubborn fat living around your waistline.
Here are three of those:
This is something that doesn’t happen to all mothers, and it is more prevalent in women who have children later in life. During pregnancy, some women’s abdominal muscles will separate from the center of the stomach. This will result in a bulge around the midsection.
Unfortunately, carrying more weight in the center of your body may have been passed down from your parents. This may make losing weight and toning your body a little more challenging. This may not only come from your parents but also previous generations.
Hormones are a big part of the whole pregnancy process. Some of them will have a serious impact on weight and the storing of fat. The rise of estrogen, for instance, will promote weight gain in the thighs, belly, and breasts. This is to get your body ready to do what it is meant to do (i.e., breastfeeding and protecting the baby).
There is also a lot of stress during pregnancy, and that also releases hormones that may affect your weight. The biggest may be cortisol, which is sent out into your bloodstream when your blood pressure rises. This can result in more storage of fat.
Now you understand how and why the fat is stored around the belly area during pregnancy, but how do you get rid of it afterward?
Tips to Lose Baby Belly Fat
Losing baby belly fat is a challenge, but there are certain steps and techniques you can use to help you out. By incorporating these tips, you should be able to lose belly fat easier and get healthier, too. Here are some tips and reminders to enhance your ability to lose that post-natal belly fat
It Takes Time
Above all else, remember it didn’t take one week to gain the weight, and it will not take one week to lose it. By understanding that it will not happen overnight, you will relieve the stress you may feel when the results are not coming as fast as you would like.
Allow your body to recover from the massive changes it has just gone through. This may take several weeks or even months, but that is okay. In the end, you may even end up healthier and more fit than you were pre-pregnancy.
This natural act can burn up to 500 calories a day, which is a good way to get the weight loss journey started. Not only that, but it is good for the baby, as well. Thus, if at all possible, you should definitely breastfeed. This is especially true during the first few weeks after giving birth.
Breastfeeding is also important when it comes to hormones. By breastfeeding, your body will be triggered to send out hormones that help tone your abdomen and shrink your womb. Lastly, because some of your weight gains will be in preparation for feeding your child by breastfeeding, that weight and the fat stored will be reduced.
Do Some Exercise
The first couple of months after giving birth is the most important when it comes to getting rid of that belly fat and beginning to tone your body. Before you start exercising, though, make sure that you consult your physician to make sure it is okay.
For the best results, start with half an hour of cardio a couple of times a week. As the weeks progress, you can add more. Try doing a low impact activity first, like walking or swimming. After a few weeks of low impact cardio, you can add in some intensity training, as well.
Resistance or core strengthening may be the best option to get rid of that belly fat. By incorporating a high-intensity training routine, you will be able to tone, strengthen, and burn that excess fat faster.
What and when you eat plays a key role in any diet or weight loss plan. This tip actually encompasses a lot of different points, and it may be the most crucial one amongst our tips. Let’s look at what goes into eating right.
You will want to remove or drastically decrease your sugar consumption. If you are going to eat sugars, make sure they are healthy, natural ones, like those found in fruit. It may be tempting after birth to go for quick and easy meals, as you will be exhausted, but this just propagates a vicious cycle. Not only will those sugars zap your energy, but they will also help maintain that belly fat.
After nine months of not being able to have a cocktail, you may be tempted. However, they can be counterproductive to your health in so many ways. First and most obvious, especially if you are breastfeeding, is that whatever goes into your body is a source for your milk production, though some doctors say a glass of wine may not hurt.
Alcohol tends to have extra sugars and sweeteners, so this is kind of an extension to our first tip. On top of that, alcohol lowers your inhibitions and may lead to poor food choices which could put a kibosh on all your hard work.
One of the best ways to lose weight and get rid of that fat is to eat a lot of small meals throughout the day. If you wait until you are very hungry, then you may be tempted to eat the wrong thing and a lot of it. This will affect your metabolism greatly. Eating small meals will keep your metabolism at an even level throughout the day, which will allow you to burn fat longer and faster.
When you do snack, make sure to do so the smart way. That bag of chips is easy, but better than that would be some natural fruits and veggies. Take time to keep some cut up and ready to graze on. That way, the next time you feel a little peckish, you can just grab a handful and keep your progress going.
Another thing you need is fiber, so make sure you eat plenty of it as you are trying to lose that belly fat. Make sure you look for fiber in places that are healthy, like oatmeal, fruits, and veggies. If you are going to eat bread, then you should make sure to look for one with at least 3g of dietary fiber.
Try to eat lean proteins. For instance, try fish with Omega 3, which is crucial in the reduction of inflammation and weight loss. This will help you feel fuller and keep your protein levels high without all the extra fat.
Choose one day a week and set aside time to do some meal prep. If you are busy with the little one and don’t have these meals prepped, you may be tempted to order take out or grab those quick and easy meals.
You can make meal prep a family event and get everyone involved. Then, once you have these meals prepared, freeze them. Then, all you will have to do is pull one out, defrost it, and heat them. Voila, a healthy meal with little to no work and all you had to do is be prepared.
A majority of the human body is made of water, so not maintaining the proper hydration can have a huge impact on your health. This includes losing that belly fat. Staying hydrated, especially after giving birth, will help maintain your strength, your focus, and your energy.
It will help you survive all those daily activities that you will now have to add to your pre-baby list. Many experts say that a large portion of the time we think we are hungry, we are not actually hungry. Therefore, making sure you stay hydrated will flush out impurities and help burn calories, as well as suppress your appetite.
Reach Out to Others
Another great way to get rid of the belly fat is to build a network of friends or even seek professional help. The first step of asking for help, though, is to use your resources right at home. Team up with your family and remove any temptation and replace them with healthier alternatives when it comes to food.
Make a plan when it comes to exercise and talk about it. The more people that know, the less likely you are to not do it. Then, once those steps are in place, you can begin to find an accountability buddy.
The more you stay motivated to keep up with your diet and exercise, the faster your belly fat will disappear. If all that doesn’t work, then you can always hire a trainer or invest in a tested weight loss system.
Baby belly fat is difficult to lose, maybe even more so than the typical belly fat. That means that it is going to take a lot of hard work to get to where you want to. You just grew a tiny human in your body for nine months, so we are sure you got this. You can use the tips above all together or a few at a time, but incorporating even one in your busy daily routine will have an impact on your weight loss.
In fact, there are a lot of methods other than the ones we mentioned above when it comes to figuring out how to lose the baby belly fat. The biggest thing to remember is that it may take time to get back to that pre-baby body, so stay patient. Just keep repeating to yourself that your body has been through a lot to give you this beautiful blessing and don’t forget to enjoy the entire experience.