The first word that this article wants for those mothers is: Thank you for giving birth to this world!
Any woman who gives birth to a baby must bear the risks and dangers of her life, to create little angels. Everyone sacrifices the beauty of health, his physique. Before going on to learn how to reduce belly fat after pregnancy, we feel the beautiful things that the mother did.
The postpartum mothers are often very inferior to their bodies, and their big belly because what they see in books, magazines, or movies is not the same as reality.
The images that appear on television, magazines are a model or some typical character with a flat stomach without any trace of birth. Therefore, it is rare for mothers who want to publicize the right image of their wrinkled belly.
What about reality? Not everyone is quick to get in shape after pregnancy, and please tell the moms that those typical characters are just a few numbers.
Sisters take up to 9 months with their growing belly gourd each day, and during this time, even without stretch marks, many tiny capillaries on the abdomen are broken. So after pregnancy cannot leave any traces.
Do not be ashamed but try to hide the stretch marks, the wrinkled figures on their flat, previously belly after pregnancy because it is a great sacrifice for the little angels to be born.
Be proud that you have given birth, have brought great life to this world. Now BellyFatZone invites you to refer to this article together!
But you know, try to understand that it takes time for your body – especially the abdomen – to come back as it was when you were pregnant and giving birth. Imagine your belly like a ball, bulging up as you grow older;
The birth of a baby is not the same as when you poke a balloon and blow it out, you have to deflate gradually. Your belly has gone through nine months of stretching to protect the other one.
From the moment you are born, hormonal changes will make your uterus shrink, shrinking into a previous state. It takes about 6-8 weeks for the uterus to return to its original size.
All the cells in your body that have swelled during pregnancy also begin to “discharge” excess fluid, excreting through the body through urine, vaginal fluid, and sweat. The amount of excess fat also gradually dissipates (especially if you breastfeed and exercise), but it takes weeks to see progress.
The most important thing now is patience. Although you may have seen in the media or somewhere the images of mothers (usually beautiful screen stars) have only given birth for so long and the belly has been neatly straightened – yes, this is also It can happen, with a lot of intervention efforts – but most normal women need at least a few months to a year to keep the abdomen no longer the same.
Besides, the speed of this transformation depends mainly on your average body size, weight gain during pregnancy, on your activity level, and the gene.
People who gain weight less than 14kg, exercise regularly during pregnancy, then breastfeed, and only one child will usually lose weight faster.
So the milk-covered mothers often have a lot of questions in mind like: Can I lose this belly fat? How long does it take to regain the old shape? Is the diet to reduce postpartum belly fat safe and effective?
This article will share thoughts and advice on 12 diets to reduce postpartum belly fat:
How to start reducing belly fat after pregnancy?
Have you just gone through a labor crisis? Do not rush. Trust me. Your body has just given birth and experienced a lot of injuries. You need time to recover and heal.
Since most moms are new to breastfeeding, they are limited to doing a lot of things that can be done in a diet, exercise.
At least six weeks or consult a gynecologist to check your health before starting an exercise plan or a diet to reduce postpartum belly fat. Health is the most important, be patient, and listen to your body.
In short, the best time to lose weight is after six weeks of delivery!
How to avoid fat accumulation on the abdomen?
As a foster mother, you will spend a lot of time sitting and feeding your baby, relaxing alone. There won’t be a lot of exercises you can do around this time.
You cannot start a regime to reduce postpartum belly fat because breastfeeding and your baby’s development depend on the quality of the mother’s milk.
That is why you will need to pay attention to nutrition to avoid more fat accumulation on your abdomen after pregnancy:
Limit sugar: To avoid fat build-up on your abdomen, you will have to restrain all foods that have high sugar content. However, being unable to control it all, make sure the amount of sugar in the food you will eat is low.
Avoid fried foods: Oily foods are the enemy of all of us if we want to slim down our belts. Try to avoid food that is high in fat and fried.
Avoid snacking: say no to foods with calories such as soft drinks, carbonated drinks, biscuits, chocolate, and chips. Choose healthy foods for snacks like fresh fruit, yoghurt, nuts…
Don’t be stressed: This is very difficult for many moms to drink and try to relax, think positively, and breathe deeply to avoid stress because stress can cause hormonal imbalance leading to weight gain.
A night of good sleep and rest can make fat burn faster (Fun fact: the fact that is burned the most during a break).
View more: Top Postpartum Weight Loss Meal Plan For You Keeping Fit Your Body
Does exercise reduce postpartum belly fat?
The fact that the gym can be the best companion for burning excess fat in the abdomen. After recovering entirely as usual, with advice from your doctor, you can start mild exercises to burn belly fat.
Exercises like sit-ups, leg raise, squats … have been good for us. Combined with a healthy diet, your belly fat will come down after a few weeks.
This not only helps you have a slimmer waist but also helps you feel confident, increase the strength, and stamina that you lose after pregnancy.
View more: Postpartum Belly Exercises Help Reduce Safety Efficiency Measurements
How to reduce belly fat at home?
You can’t leave the gym because babies are small and the body is too weak for intense exercise? Not to mention that you lack sleep and are always tired. Do not worry! You can ultimately reduce belly fat at home know-how.
You can practice right in the living room or right on the bed. You can see 19 more exercises to reduce belly fat for women right at home.
12 modes to reduce postpartum belly fat:
Breastfeeding: Breastfeeding is a healthy way to lose weight after pregnancy for your mother and baby. A mother’s milk can burn off excess calories while breastfeeding without needing a strict diet.
The mechanism of action to burn calories without effort on your part and make the uterus contract continuously. Too great is not it
Honey lemonade: Mix a cup of warm water, add lemon and a little honey, especially drink in the morning after waking up every day, when the stomach is empty. This will help eliminate toxins and burn fat in your body.
Drink plenty of water: In any weight loss regimen, and immutable principle to remember is to drink plenty of water.
Drinking plenty of water increases metabolism, burns calories, makes sense of fullness that helps purify the body, reduces appetite, and hunger.
Every day you should drink at least 3 liters of liquid (tea, water, juice …).
Besides, there are a lot of milky mothers applying folk tips such as drinking brown tea rice, tea leaves, lotus leaf tea, ginger tea … which are useful in reducing cholesterol quickly, effectively flying excess fat.
Cinnamon Tea: Drinking cinnamon tea before going to bed and before breakfast can also help burn fat. Add about half a teaspoon of cinnamon to warm water and drink more. Cinnamon is known to have fat-burning properties, so replace sugar with cinnamon!
Choose a healthy diet: If you want to lose belly fat, your baby’s milk will choose a nutritious food that contains fewer calories and fat.
There is no need to restrict any diet. The key here is to divide meals into 5 -6 meals a day with healthy snacks instead of 3 big meals. Each small meal can be brimstone, wholemeal bread, whole grains, fruits, and milk.
Besides, the regime of weight loss with boiled, steamed, baked and prepared grains, grease, sweets, salt.
For newborns, it is impossible to remove starch from meals altogether, but it is also advisable to gradually cut the amount of carbohydrate and replace it with fish, vegetables, and fruits.
You should eat unsaturated fats in olive oil, nuts, and fish such as salmon and basa. Avoid saturated fat that is harmful to the heart, causing diabetes in fried foods, sweets
Eat lots of green vegetables: Eat plenty of green plants that provide minerals, vitamins, help you feel full longer, and also lower calories in vegetables. This will help you keep your calories under control and avoid getting fat when sitting at home.
Drinking green tea: Green tea is beneficial in stimulating metabolism, thus cutting excess fat in the abdomen.
Massage: Massage helps you feel energy overflow and relax.
Provide enough protein: Protein-rich diet, limiting starch helps you to fill longer. See also: 14 secrets for the full-body during meals
Adequate supplement of micronutrients such as omega-3, vitamins, iron, calcium … A full complement of micronutrients comes from fruits and vegetables.
However, nutritional content in natural foods cannot be enough for each demand. Day, moms should supplement functional foods.
Exercise: An easy abdominal exercise you can do at home like sit up, yoga, squats … is very beneficial and effective in reducing the fat around your abdomen. Practice 3-4 times/week with gentle frequency; don’t stress your body.
Avoid stress: stress is the cause of weight gain. This is why you need to keep your mood happy and keep your hormones balanced.
If you maintain this weight, pregnant and nursing women will keep their weight correctly, the mother is slender, healthy, and plump. My pregnancy only increased by 8kg.
After the birth, return to the standard form immediately. When feeding, I still eat this regimen, and my weight remains stable, my baby is healthy and qualified.
8h: Have breakfast with your favorite dishes such as noodles, noodles, bread, noodles … (about 350 calories)
10 hours: 100g fruits such as apples, guavas, grapes, plums, cassava, mango, grapefruit … (about 100 calories)
12h: 1 cup of rice, one bowl of vegetable soup or salad, 50g meat or fish (about 350 calories)Two hours: 1 banana, juicy little fruits such as plums, papayas, tomatoes … (about 150 calories)
4h: 250ml of sugar-free milk6h: 1 cup of rice, vegetable soup or salad, 50g meat or fish (about 350 calories)
Note: This is a weight loss menu for pregnant and lactating women. Combining walking five sessions per week, one hour per week helps to consume about 300 calories per session.
- 1 apple, oatmeal cooked with minced meat
- 1 cup fresh milk or soy milk
- Brown rice, pumpkin soup, 1 boiled egg, goby, pepper, dessert with watermelon.
- In the late afternoon, you can eat 1 more banana, 1 glass of milk.
- Brown rice, stir-fried broccoli with mushrooms, and a portion of midday squash or goby soup.
- If possible, you should cook a new dish such as beef tomato soup and dessert with a pear.
- Morning: 1 fruit plate, 2 boiled eggs, 1 glass of filtered water.
- Lunch: 1 plate of mixed salad, 1 cup beef rice.
- Evening: 1 plate of fresh vegetables, 2 apples, 1 cup pumpkin porridge.
With this weight loss menu, it seems a bit dry, so you can add fresh milk or fruit juice!
- In the morning: 1 plate of mixed fruits, 1 bowl of vegetable soup.
- Lunch: 1 plate of crab clams and shrimp, 1 cup of white rice, 1 bowl of jute vegetables.
- Dinner: 1 cup of mushroom soup, 1 glass of low-fat milk.
- Morning: 1 cup of brown rice, 1 small bowl of minced meat, 250ml of low-sugar soy milk.
- Lunch: 1 cup of white rice, 1 fish or ginger braised meat, 1 cucumber, 1 bowl of spinach with shrimp.
- Evening: 1 small bowl of rice, 1 plate of braised tofu, vegetable broth minced pork, pear juice or 1 pear.
- Morning: 1 bowl of chicken porridge, 30g of sprouted vegetables or bean sprouts.
- Lunch: 1 bowl of rice, grilled mackerel with tomato sauce, 1 plate of mixed lettuce, 1 bowl of sour clam soup.
- Dinner: 1 small piece of white tofu 100g with salt and pepper and served with laksa leaves, mixed vegetables salad, and 1 glass of orange juice.
Practice gentle exercises
Gentle exercises will promote a faster and more effective postpartum weight loss process. Don’t do heavy exercises, ” don’t lose weight but you will lose strength ”
- Walking or exercising around the house is also a way of exercising to prevent the body from becoming loose.
- Abdominal exercises also work well.
- Practice some flexible postures before bed.
- Do not exercise too much tired of exercise, affecting health and unnecessary risks.
So I have shown you the most effective postpartum weight loss experience.
Now let’s start doing the postpartum weight loss work.
But please note that the health of both mother and baby should be ensured. Do not apply blind weight loss methods or use unknown drugs and foods. Be sure to be safe with your doctor’s advice.
Diet after pregnancy Video:
I understand how much you are anxious to lose belly fat. However, it is essential to understand the body and understand that a weight-loss diet affects the baby.
Please be patient. With 12 foods to reduce belly fat after pregnancy, make sure your 2nd round measurement will return within a few months. Good luck!
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