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How to Get Rid of Belly Fat After Delivery (10 Easy Methods)
Wondering how to get rid of belly fat after delivery? These simple tested methods right here will help you achieve this goal in no time.
When you are pregnant, you look forward to meeting your little one. At the back of your mind, you will also wonder how to get rid of belly fat after delivery.
Your belly will grow to over ten times its regular size and while it’s easy to think it will snap back in place a few weeks after you deliver, it doesn’t always happen this way for every woman
Most times, you would have to make a very conscious effort to get your pre-pregnancy belly back and certain known methods can help.
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How to Get Rid of Belly Fat After Delivery
Here are ten small methods that can see you snapping back in shape and fast too. Each of these methods can work solely on its own, however, you are sure of getting a faster result when you combine a few.
- Opt for a Healthy Diet
A healthy diet is one of your best bets when trying to get rid belly fat after delivery.
When you take too much sugary food, more fat cells get built around your midsection, and for someone looking to lose weight in that particular part of your anatomy, this would be a disaster.
You want to also include more fruits and veggies in your diet as well as eat smaller meals when hungry as against a single large one. Research has found eating smaller meals improves your metabolism and this is what your body needs at this time.
Also, contrary to the popular view, you don’t need to eat a humongous diet to meet your baby’s nutritional needs. While the average woman needs around 2000 calories daily, you only need around 400 extra to produce adequate breastmilk.
If you find you get hungry a lot as you breastfeed you could opt for filling foods with low calories like soups, oats, beans, and eggs to meet up.
Read Also: How to Lose Your Baby Weight Fast
- Include Vitamin C in Your Diet
Vitamin C is one of the water-soluble vitamins that brings a lot of health benefits.
Include vitamin C in your diet to improve digestion and prevent the buildup of oxidative stress.
Allowing oxidative stress buildup is a leading cause of all-round weight gain.
This vitamin also prevents ion deficiency, boosts immunity, and lowers your risk of heart disease.
- Make Use of a Waist Belt
You also want to start using a waist belt immediately after delivery to burn off this belly fat. Several women have reported seeing immediate and positive results when they took to wearing a waist belt during the day immediately after having their baby.
A fact you should know about waist trainers though is that while the health community supports the use of one to burn belly fat, the consensus is to use them only during the day and not for an extended period.
Since this garment type is quite uncomfortable, wearing it at night could impact your breathing and consequently quality of sleep, leading to sleep deprivation. It could also affect proper digestion, which could become complicated pretty quickly.
Read Also: 15 Postpartum Body Changes You Should Know
- Stay Hydrated
Water flushes out toxins and also aids in weight loss. Beyond this, it also improves breastmilk production, which is a plus if you happen to be suffering from a shortage after delivery.
The regular water intake for the average person is 7-8 glasses of water daily. However, you might find you need to take a few more, up to 16 cups (of water and other healthy liquids) when breastfeeding to meet your breastmilk production needs.
To keep on track you should endeavor to take water every time you breastfeed.
- Eat More Protein in Your Diet
Protein also helps you lose belly fat fast. It does this by curbing cravings and increasing your feelings of fullness.
Protein, especially whey protein also boosts metabolism. When combined with exercise, protein helps you build lean muscles which in turn helps you burn more fat.
Some proteins to include are beans and legumes, full-fat dairy products, chia seeds, eggs, fatty fish, and almonds.
- Breastfeed Your Baby
Breastfeeding moms burn around 500 – 700 calories per day producing milk and some of these calories will be around your waist region.
The more breastmilk your body has to produce to meet your baby’s needs, the more calories you will find you shed easily.
This theory is especially beneficial for moms who don’t just breastfeed their babies but also pump breastmilk to supply to babies who are unable to be breastfed.
- Get Enough Sleep Daily
Getting inadequate sleep increases your stress levels and stress is bad for your health in any way you look at it.
Besides increasing your risks for certain health complications, it also makes you produce the stress hormone, cortisol, which impacts your digestive system and also increases your cravings for sweet, salty, and fatty foods.
- Take Long Walks
Taking walks is one of the most effortless exercises you can do to lose weight. As a new mom, this exercise is especially recommended for you.
By taking walks, you lose weight proportionately in every part of your anatomy, including your stomach.
You can start by taking short 10-minute walks around your neighborhood and slowly build this up until you are up to 30 or 45 minutes walks daily.
Besides losing weight, taking walks also brings additional benefits to you like improving your heart health, strengthening your bones and muscles, improving your muscle endurance, and lowering your blood sugar.
- Opt for Certain Natural Remedies
When trying to get rid of belly fat, certain natural remedies are also quite helpful. From including these herbs and foods in your diet to making some lifestyle adjustments, these natural remedies are proven and quick-acting.
- Regularly take tea made from warm water, lime, and honey.
- Taking dandelion tea which helps rid the body of toxins and also eliminates excess water weight.
- Taking coriander and lemon tea to improve metabolism.
- Taking peppermint and lemon tea which improves digestion and boosts metabolism.
- Eating lots of apples as this is known to contain a compound, pectin as well as antioxidants that improve metabolism.
- Including the spices ginger and cayenne pepper in your diet, since these are known to rid the body of toxins and also boost metabolism.
- Eat fat-burning foods like salmon, eggs, coconut oil, avocados, grapefruits, and apple cider vinegar.
- Including other foods like tomatoes, garlic, curry leaves, and cinnamon water for their health benefits.
- Take lemon water to keep you hydrated and improve digestive issues.
- Avoid processed foods as much as possible as these are high in calories with very little nutritional value.
- Move with like-minded friends. Moving with moms with similar goals will see you meeting yours a lot faster since you all will serve as a watch for each other.
- Reduce alcohol consumption, since this is unhealthy for your baby anyway.
- Eat foods high in fiber. This will make you feel satiated faster and leave you feeling full for longer.
- 10) Perform Certain Exercises
Certain exercises too when performed will help burn belly fat as they focus on the stomach region.
Research has shown that these exercises not only focus on toning your stomach muscles, but also reduce the risks of postpartum depression.
However, while exercises are recommended after delivery, you want to check with your doctor before starting on any as they Increase the risk of you experiencing heavy bleeding, headaches, and extreme soreness.
That said, here are the best exercises to perform at this time:
- Deep belly breathing accompanied with abdominal contractions.
- Head Lifts, shoulder lifts, and curl-ups
- Brisk walking for twenty to thirty minutes five or six times a week
- Floor sit-ups
- Leg raise
- Flutter kicks
- Bridging exercises
- Kneeling pelvic tilt
- Bicycle crunches
- Mountain climber
- 11) Also Include Certain Veggies
Certain vegetables are also known to promote belly fat burning as they are high in fiber and contain vitamins and minerals to improve metabolism.
These veggies include spinach, carrot, mushrooms, chilies, broccoli, cauliflower, cucumber, asparagus, and pumpkin.
You should make these veggies a major part of your diet, eating them solely in salads or added to other meals if you find eating just vegetables isn’t much to your taste.
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