While there is no get-thin-quick solution when it comes to eliminating your post-baby belly, a combination of exercise, diet and lifestyle choices can reduce your belly fat. Understanding the most effective ways to reduce belly fat is the first step in melting away those pounds. Find an exercise regimen that fits into your life; make smart decisions when it comes to food. Take small steps to rediscover your pre-pregnancy abs.
Eat Healthy
Your diet can have an effect on how quickly you lose your belly fat. Focus on eating lean proteins, such as chicken, egg white omelets or tofu. Enjoy several servings of fruits or vegetables throughout the day; fit a serving in for each meal. Replace high-calorie snacks like chips and cookies with crunchy vegetables or sweet fruit.
Do Crunches
Your belly isn't going to get flat on its own; you need to work it. Do crunches every day to strengthen your abdominal muscles and bring your pre-pregnancy belly back. Your abs might be weak after nine months of pregnancy, so start slowly. If you can only do 10 crunches per day, start there; increase the number of crunches you do gradually.
Take a Walk
Cardio exercise is also important in dropping your belly fat. You have a walking partner now, so put your baby in the stroller. Take her on a walk around the neighborhood. If it's cold out, that's no excuse; do some window shopping while you walk around the mall. Try to get at least 20 minutes of cardiovascular exercise each day.
Start Early
Once your doctor or midwife clears you for exercise, go for it. Jacqueline Stenson's June 2006 MSNBC article reports that mothers who start exercising within the first six months post-pregnancy are more likely to drop the baby weight.
Wear Your Baby
Exercising and being a full-time mom don't always mix. Incorporate your baby into your exercise routine. If pushing a stroller doesn't seem like enough cardiovascular exercise for you, put your baby in a front carrier, and walk around the neighborhood. The added weight will make your cardio more challenging, helping to burn that belly fat faster.
Avoid Carbonation
Cut carbonated drinks out of your diet. The carbonation can make you bloat, which can add to your discomfort with the appearance of your belly.
Do the Plank
Abdominal exercises beyond the classic crunch can help your belly get back into shape. Do the plank, where you balance on your hands and feet, keeping your back straight. For added challenge, lift one leg. This exercise helps strengthen your ab muscles after pregnancy.
Use an Exercise Ball
If your weakened abs aren't cut out for crunches yet, incorporate an exercise ball into your workout routine. Put your legs up on the ball while lying on the floor, and do crunches that way. Eventually, you'll be able to do it without the ball if you keep it up.
Hydrate
Drink at least eight glasses of water every day. Water keeps you hydrated and reduces any swelling that might be left over from your pregnancy. If you're breastfeeding, water is particularly important.
Take a Class
Pilates and yoga classes help tone your core, including your flabby belly. Some areas even offer mother-and-baby classes, so you can workout with your little one. These classes help strengthen your ab muscles and reduce fat.
References
- Parents; Post-Baby Ab Rehab Workout; Jessica Brown
- MSNBC; Battling the Post-Baby Bulge; Jacqueline Stenson; June 2006
- Fitness Magazine: It Works! 4 Real Women Try Our Post-Baby Workout Plan
- What to Expect: Toning Your Tummy: Four Ways to Tackle Belly Fat After Pregnancy
- Mayo Clinic: Bloating, Belching and Intestinal Gas: How to Avoid Them
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