There are ways to get rid of baby fat, if struggling with it. Most mothers do not get back to their pregnancy body weight until their babies are at least one year old. Shedding that weight may take time, especially when you have the little bundle of joy to care for. You also need to adjust to anew routine and recover from childbirth. However, there are ways to get rid of baby fat, trust me! For now, focus on a healthy lifestyle and avoid being so hard on yourself.
The recommended healthy weight range for women during pregnancy is between 11.5 to 16 kg. Excess weight gain can cause too much fat, which one would like to get rid of. The reason why losing tummy fat can be so frustrating is because the stomach is one of the natural ‘storehouses’ of fat in the human body.
There are many risks attached to keeping this fat in your body. They include;
- Complications during later pregnancies
- Becoming overweight
- Diabetes and heart diseases
This sheds a light to you that you need to get rid of any excess weight after childbirth. Most people don’t know there are normally two types of belly fat:
- Subcutaneous fat. This is the ‘skin deep’ layer of belly fat we can see, and is what we’re referring to when we groan about our weight!
- Visceral fat. This is fat that forms and wraps around your internal organs.
Neither are healthy, and in so as to achieve a toned post-pregnancy belly, we will have to shed some of both.
This article will give you tried and proven ways to get rid of baby fat.
SEE ALSO: WAYS TO GET RID OF BABY FAT
Although diet is the biggest contributing factor to body fat levels over time, exercise cannot be ignored. There are many belly exercises after pregnancy that will help you flatten the flab. High-intensity circuits that work your whole body and major muscle groups are a great way to revolutionize your metabolism, and increase your muscle tone.
Basic crunches may be the most basic, but also effective exercises. If you haven’t done them before or in the past nine months or so, start slowly and don’t push yourself too hard. Start is with pelvic tilts and simple ab contractions. To go about this, lie down on your back with your knees bent and feet on the floor. Slowly tighten your abs and tilt your pelvis toward your head. Tighten the pelvic floor as you do this. As your fitness improves, your belly fat will eventually shed off.
SEE ALSO: AMAZING TIPS ON WEANING YOUR BABY
As you exercise, train using weights. The more muscle your body has, the more calories you’ll burn when you’re just going about your daily business. It is therefore important to build lean mass through resistance training. Many ladies refuse to lift weights, because they’re afraid of getting ‘muscular’.
But this perceived effect couldn’t be further from the truth. Following a structured resistance program will allow you to burn fat, change your body composition rapidly and also strengthen your core which can help ease any post-pregnancy back pain. With consistent exercise, you should be seeing results from six to eight weeks.
- Check on your diet.
Believe it or not, you’re still eating for two. Even if you’re not nursing, you need energy to care for your baby and yourself. You probably already know that what a nursing mom eats can affect her baby’s nutrition. Eat smart by choosing foods packed with nutrients like filling produce, whole grains, lean protein and healthy fats.
Reduce your sugar intake drastically. This tip will help you drop off a lot of belly fat! Start to introduce more natural, protein-rich food sources and vegetables that will fuel you and keep you satiated for longer. Lean protein and high-fiber foods with healthy fats, like avocados, almonds, wild salmon, olive oil, eggs and green veggies are just ideal for you. Green tea improves your metabolism, too.
SEE ALSO: Why doesn’t your Baby stop Crying?
Eliminate alcohol. Many alcoholic drinks contain a lot of sugar and artificial sweeteners, which make them unhealthy from the start. Again, alcohol itself is harmful, in that it can alter our hormone levels and cause the body to prioritize fat storage. To add on this, it lowers your inhibitions. As a result, you’ll be far more likely to reach for junk food. It’s important to reduce or eliminate alcohol at all cost.
Reduce caffeine intake. It’s all too easy to fall into the ‘caffeine trap’ as a new mother. You end up borrowing energy from coffee, tea and energy drinks, to make up for your lack of sleep or busy schedule. If there’s sugar in your caffeinated beverage, it’s a double harm. While this may ‘work’ in the short-term and give you a brief boost, you may actually be doing more harm than good.
Caffeine is a diuretic, which means it strips your body of fluid and actually makes you more dehydrated. Over time this will cause energy crashes, greater cortisol levels and potential irritability. Avoid having caffeine to stay on top of your game.
SEE ALSO: 5 Reasons your Baby Doesn’t Sleep
- Stay hydrated.
Adequate hydration is one of the most overlooked points for weight loss. Around 55-70% of our bodies are made up of water, so any loss in fluid can cause serious consequences. Such may include impaired concentration, loss of strength and general fatigue, making daily activities far more difficult than ought to be. Too often we go through our day in a fuzziness of fizzy drinks and caffeine, leaving us dehydrated. By simply swapping out the majority of your hot drinks for water during the day you can avoid the ‘crash’ and stay energetic for longer.
- Breastfeed if you can.
One ‘quick fix’ for new moms is breastfeeding their new baby. Breastfeeding helps the uterus to return to its normal size, reducing any unsightly bulges and returning your stomach to a more familiar size.
When you breast-feed, you use fat cells stored in your body during pregnancy along with calories from your diet to fuel your milk production.
SEE ALSO: 5 Habits That Keep Your Brain Young
In order to lose belly fat, turn your fitness interest into a habit. Build the discipline to exercise regularly and to eat the right foods when you need them, rather than reaching for the easy option. This isn’t an easy thing to do. But with the right support and goals in place, you can make fitness a lifestyle priority within no time.