How to Reduce Postpartum Belly?

Congratulations! You just brought a new life into this world. However, it’s totally normal if you want to get back to your old life, especially that pre-pregnancy shape. Most women end up gaining around 5-18 kg weight during their pregnancy. Postpartum belly refers to the stubborn baby fat prominent in the mid-section or abdominal region.

Postpartum weight loss, especially getting rid of postpartum belly fat is a challenge. In this article, we will discuss more about postpartum belly and some ways to naturally reduce postpartum belly fat.

What happens to postpartum belly after birth?

Once you have given birth, you will lose at least 5-6 kg owing to fluid loss, placenta and your baby’s weight leaving your system. However, your belly may look the same as it did during pregnancy. This is because the stomach and uterus take time to contract to their pre-pregnancy size.

Some women may experience diastasis recti or abdominal separation during pregnancy. This happens when the uterus expands and causes the abdominal muscles to separate, making the belly stick out. This irregular bulge or shape exists postpartum and takes time to heal. Don’t worry, your body can take up to a year or more to return to its pre-pregnancy shape.

How long does a postpartum belly last?

Before we get to how to reduce the postpartum belly, let us understand how long the postpartum belly lasts. It takes your uterus around six weeks to fully contract and return to its pre-pregnancy size. By six to eight weeks, you may also have lost the weight gained during pregnancy.

How to reduce postpartum belly fat?

The most effective postpartum weight loss method is to combine a postpartum weight loss diet with the right exercises and a few lifestyle changes.

Here are some tips on how to reduce postpartum belly fat naturally:

1. Breastfeed Frequently

One of the best postpartum weight loss tips is to breastfeed the baby frequently. Breastfeeding strengthens the baby's immunity and helps nursing mothers burn 300 to 500 calories daily. But one needs to consume sufficient calories to ensure they produce plenty of milk for their infant.

Breastfeeding speeds up the postpartum weight loss procedure by helping with the shrinking of the uterus. That's because breastfeeding releases the oxytocin hormone that causes muscle contraction.

2. Postpartum Massage Can Help

Postpartum self-care can heal new mothers both physically and mentally. An integral part of this new mom's self-care routine is getting a massage, which increases blood flow to the abdominal area and speeds up postpartum recovery. Proper massages also tighten saggy skin as the oils improve skin elasticity and nourish it.

This little self-indulgence can also boost the pleasure hormone oxytocin that aids the involution procedure. This involves shrinking the uterus back to pre-pregnancy size. Nevertheless, women who underwent a C-section should consult their doctor before taking a postpartum massage.

3. Follow the Right Postpartum Diet Plan for Weight Loss

The most effective postpartum weight loss diet is one with the right balance of proteins, carbs and fats. Women should not replace proper meals with dietary supplements or skip their meals post childbirth. Instead, a woman's postpartum diet plan should be enriched with different micronutrients to help produce sufficient milk and for proper postnatal growth.

New moms need a lot of energy to stay active throughout the day and even at night. Therefore, their postpartum diet plan for weight loss should consist of lots of green leafy vegetables, spices, lean protein and green tea.

4. Start Working Out

20 to 30 minutes of strength and cardio training can help all the new moms out there lose a considerable amount of belly fat. They must involve in this when their infant is sleeping or there's someone to take care of.

Push-ups, crunches, tricep dips, planks, spot jogging, high knees, lunges, jackknife, squats, tricep extensions, jumping jacks and bicep curls are all exercises that can help. But one must always consult their healthcare provider to know about exercises that must be avoided.

Brisk walking is a good exercise for women with C-section deliveries who cannot indulge in strength training. Taking the baby along in a stroller or a front bag for extra weight will increase the benefits of this easy and simple postpartum physical activity.

5. Stay Hydrated

Women who have recently delivered and are into exclusive breastfeeding should drink at least 3 litres of water daily. This is necessary for women dying to get back their narrow waistline. Water facilitates fluid balance in the body while flushing out toxins. Additionally, it reduces excessive belly fat and helps new moms make up for the milk they feed their babies daily.

6. Get Sufficient Rest

Insufficient rest causes toxin build-up in a woman's body, resulting in postpartum inflammation. This further transfers the fat receptors to the abdominal region, where they get stored as belly fat. So, proper rest is crucial to reduce postpartum body weight. Though getting good sleep might seem tricky with the baby around, women should take some time out for themselves and rest as much as possible.

7. Do Not Follow Extreme Diets

It is common for new moms to experience postpartum depression. But that does not mean they must panic and lose control. Some women even take extreme measures to get back in shape and resort to strict diet plans that cause malnutrition and affect the infant's health. Women should know that starving in any way will not help. They must consult a dietician and understand what, how much and when they must easy to reduce belly flay quickly.

You may like: When is the best time to plan for Post-partum Weight Loss?

To get more help for postpartum weight loss and care, you can check Mylo Postpartum Care Plan that takes care of the new mother's needs and holistic well-being. It can help you with postpartum recovery, weight loss, improved gut health and constipation relief and postpartum depression.

Conclusion

New mothers looking to lose postpartum weight should go easy on themselves. Healthy eating, proper exercise, and sustained lifestyle changes will get them on the road to recovery in no time.