The midsection is a common trouble spot for moms after having a baby. Even after you have lost most of your pregnancy weight, you might feel stuck with flab around your middle. It is a misconception that you can lose the belly fat with hundreds of sit-ups or fad diets. However, losing belly fat takes creative changes to your workouts, choosing healthy food and moderate portions, having support and a positive attitude.
Step 1
Bump up your cardio. The more cardiovascular exercise you do, the more calories you burn and the more body fat you lose. In order to fit in your cardio get creative and incorporate your baby into your workouts. For example, push your baby in a stroller while you power walk, exercise to a stroller workout DVD, or meet other like-minded moms and get a great workout by taking a stroller workout class. While at home, use your baby as a weight---hold him in your arms as you do sets of squats and lunges. Using your baby as a weight will make your muscles work harder and you will burn even more calories and belly fat.
Step 2
Fuel your body. Instead of focusing on losing belly fat through dieting, see food as fuel. Healthy food is digested easier and converts to energy more efficiently than junk food. This means you will lose belly fat faster when you eat healthy. When you decide what to eat, look at your options and ask yourself, "Which choice will give me more energy?" For example, when you have the choice of a doughnut or a bagel with peanut butter, pick the bagel. The healthier choice has more protein and healthy fat and will give you the energy you need to look and feel your best.
Step 3
Stay hydrated. Avoid the common mistake of thinking you are hungry when you are actually thirsty. Drink at least eight to 10 8-oz. glasses of water per day. Before eating a meal, drink a glass of water. By drinking a glass of water prior to your meals, you will ensure that your body is truly hungry rather than thirsty. Plus you'll be less likely to eat as much at your meal. When you eat fewer calories you will lose weight and body fat, which means your midsection will get smaller too.
Step 4
Decide on your food portion. Put a sufficient amount of food on your plate so you won't be tempted to get more food. Before you get another serving, step away from the table, have a glass of water and ask yourself, "Am I really hungry, or do I want more because it tastes good?" Often you'll find you were going to eat more because it tasted good not because you were really hungry. The decision not to have another portion can cut out 300 or more calories. This reduction in calories will result in weight loss and a decrease in belly fat.
Step 5
Be accountable. Get a friend on board, your husband or partner, or join an exercise class. If you agree to meet with a friend, spouse, or group, you will be more likely to stay on track towards your goal of losing belly fat. Plus, you will benefit emotionally from the support and camaraderie.
Step 6
Stay positive. Instead of focusing on your belly fat, keep your mind positive by focusing on what you're accomplishing---a fit, toned, better you. When you notice that you're saying negative statements about your body, stop yourself and change your self-statement to a positive one such as, "Each day I am more fit and toned."
Tips and Warnings
- Always check with your doctor before beginning any new exercise or nutrition program.
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