After giving birth, women are left with pregnancy weight that varies in the amount of time it takes to lose. Although many celebrity moms are notorious for rebounding back to their original slim figures, the average woman is typically not as fortunate and may struggle with returning to healthy lifestyle habits while juggling a busy schedule. Stubborn belly fat often proves to be a difficult area to lose body fat due to abdominal laxity, or looseness, and stretch marks that occur with pregnancy. Although there is no one specific diet or exercise that will spot-reduce belly fat, eating a nutritious diet combined with regular exercise can help you lose weight for improved health. Consult with a health professional prior to starting any new dietary or exercise regimen to avoid adverse health risks.
Eat More Produce
Fruits and vegetables should form the foundation of a healthy eating plan for post-pregnant women. Most fruits and vegetables are low in calories, have little to no fat, no added refined sugars and are a source of essential nutrients, vitamins and minerals. Replacing high-fat or sugary foods with lower calorie foods can decrease overall daily calorie intake to assist in weight loss. Produce is also a source of dietary fiber, which fills you up and satiates the appetite to prevent hunger cravings that lead to overeating. Aim for at least five to 10 servings of fruits and vegetables daily.
Exercise
Exercise is a fundamental component to a healthy lifestyle that can assist in weight loss. Physical activity burns extra calories that can increase fat-burning potential when calories expended are greater than those ingested. In addition to revving up the metabolism for increased calorie burn, exercise also improves sleep, reduces stress levels and decreases the risk of high blood pressure, diabetes and stroke. Personal trainer Gina Lombardi suggests that walking 30 minutes to one hour daily with a baby in a stroller can assist in fat burning. Other suggestions include at-home workout videos while your baby is sleeping or hiring a babysitter to hit the gym a few times a week. Aim for a minimum of 30 minutes of moderate-intensity exercise five days per week to assist in weight-loss efforts.
Abdominal Exercises
After giving birth, abdominal-toning exercises can help strengthen lax, or loose, stomach and pelvic floor muscles. Toning exercises must be accompanied with a cardiovascular exercise regimen as crunches alone will not help you lose layers of fat over the belly. Strengthening your core with different exercises will target your stomach, waist, back and deep abdominal muscles for an effective workout. Add crunches, oblique twists, pelvic tilts and gentle back extensions lying on your tummy to your workout regimen. Aim to complete three sets of 10 to 20 reps three times per week.
Precautions
Although an exercise program is recommended post-pregnancy, precautions should be taken. Medical consult and supervision is required prior to engaging in formal exercise after giving birth. Pregnancy results in lax ligaments and weakened pelvic floor structures that put you at increased risk for injury or internal damage. Exercise regimens can be resumed gradually once medical clearance is given. Women who had C-sections versus vaginal deliveries may need to wait longer to return to formal exercise.
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