Most new moms are anxious to regain their pre-pregnancy bodies as quickly as possible after their babies are born. In particular, the belly fat that remains after delivery is frustrating to many women, who often expect their midsections to shrink back to "normal" right away. The truth is, pregnancy takes a huge toll on your body, and its effects can't be expected to disappear instantaneously when your baby is delivered. Losing the baby weight and shrinking your postpartum belly takes time and patience. Beyond that, following smart nutrition and exercise advice will help you reach your weight- and fat-loss goals after childbirth.
Step 1
Be patient and take your time. After labor and delivery, your body needs time to heal. You will probably feel exhausted and sore, and if you're breastfeeding, you're likely dealing with the physical challenges that accompany nursing. Your belly will remain swollen for some time, which is completely normal and which will be especially marked if you delivered by C-section. In the early postpartum weeks, give yourself time to recover from childbirth, nourish yourself well and rest as much as possible.
Step 2
Watch your diet and focus on good nutrition. Once you feel rested and have recovered enough to work on losing the leftover baby weight and shrink your postpartum belly, concentrate on eating smaller portions and choosing healthy foods instead of sweets and junk food. Cut out high-fat, high-calorie treats, and make fruits and vegetables, whole grains, lean protein and low-fat dairy products the mainstays of your diet, advises MayoClinic.com.
Step 3
Ease into regular cardiovascular exercise. To burn calories, lose belly fat and drop pregnancy pounds, begin cardiovascular exercise such as walking, bicycling, swimming or skating. Start slowly, says the American Council on Exercise, and gradually work up to 30 to 60 minutes of cardio exercise, three to six times per week.
Step 4
Add strength training, including abdominal exercises. Strength training builds muscle, which speeds up your metabolism for more effective weight loss. Strength-training exercises that specifically target your abs, such as sit-ups and bicycle crunches, will help flatten your belly and tone your midsection. Aim for two to three strength workouts per week for optimal muscle building and ab toning.
Tips and Warnings
- If you're breastfeeding your baby, nurse immediately prior to exercising for greater comfort.
- Get your doctor's approval before beginning a postpartum diet and exercise program. Follow your obstetrician's recommendations regarding recovery time before beginning to exercise, especially if you had a C-section or an otherwise complicated delivery.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment or fitness DVDs
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