After delivery, you can begin thinking about how to get back in shape after pregnancy. Although you typically are permitted to engage in light exercise after having a baby, your doctor is likely to advise you to wait several weeks until returning to your normal workout routine. At your postpartum checkup, she'll let you know whether it is safe to exercise. Diet and exercise will be the most effective techniques to get rid of belly fat after baby.
Time Frame
Time helps get rid of a flabby belly after having a baby. Hormonal fluctuation causes your uterus to return to its normal size. Also, excess fluid makes the belly after pregnancy still look swollen. After delivery, the fluid is released through urine, perspiration and vaginal bleeding. These changes do not happen overnight. According to the Babycenter website, you may need to wait four weeks until you see a noticeable difference.
Significance
Make diet and exercise changes soon after delivery to help you get back to your pre-pregnancy body. According to MSNBC, if you do not lose the pregnancy weight within six months of delivery, you are likely to be carrying around the extra weight 10 to 15 years later. Eat smaller portions of foods and plan meals that are low in calories, but filled with nutrient-rich foods such as lean proteins, whole grains, low-fat dairy products, fruits and vegetables.
Features
Your exercise plan for a smaller post-baby belly should include both cardio and core-training workouts. Although core training does not spot burn fat, it does build muscle tone in the area. Aim to exercise 30 to 60 minutes most days of the week. Cardio exercise can include activities such as walking, jogging, swimming and cycling. Perform abdominal exercises such as crunches, bicycle maneuvers, pelvic lifts and pelvic twists. Start off with 10 reps for each move and increase to 20 reps gradually.
Considerations
If you exercised and followed a healthy diet during pregnancy, it will be easier to get back to your pre-pregnancy shape. If you gained more than the recommended 25 to 35 lbs. during pregnancy, weight loss can be challenging. Breastfeeding your baby could also help get your belly back. Milk production burns calories and also helps shrink the uterus back to a normal size.
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