How can you take care and reduce the postpartum belly?
Remember how eager you were to see your tummy grow when you were expecting a baby? And now you are eagerly waiting for your tummy to get back to normal after birth. It’s just a process every woman goes through during the mummy phase.
Your body undergoes a lot of changes post-pregnancy and the effects are visible mostly in the abdominal area. It has been researched that women lose around 12 pounds immediately after giving birth, but you will still have a lot of skin fall flat in line with your belly button.
This is natural to happen because the skin over your belly has been stretching all these 9 months to carry the growing uterus. Even though the postpartum belly may not be attractive to look at, the more serious problem here could be the pain it causes in your back and abdomen making daily activities a bit difficult.
Getting back to normal:
It is studied that women lose around 20 pounds in a month after giving birth and you are almost going back to your pre-pregnancy weight. Although this might happen if you have gained only the recommended weight of 25-35 pounds while you were expecting. In around 6 months, your uterus will get back to its normal closed fist size and you are expected to lose complete weight within 9 months.
And so, they say “9 months put on, 9 months put off”. Although it’s important to know that if you continue to follow the good food habits you did while you were pregnant and carry on with certain routine exercises, you are meant to get back to normal. However, some women take longer than others to lose the postpartum belly.
Taking care of Postpartum Belly:
Now before we talk about the exact care you need to take off your post-pregnancy belly, you need to understand what happens to your tummy while you are pregnant. Naturally, the muscles of the abdomen separate to give space for a baby to grow during pregnancy.
Also, every woman is different and respond differently to hormonal changes, the separation may be earlier is some women than others. And regardless of your shape before pregnancy, your six ab muscles separate naturally and put a strain on the connective tissues to the abdominal muscles.
You will experience this strain when having any movement like getting up from the bed, bending down to pick something, etc. Which might create irregulation within the abdomen potentially weakening the connective tissue and pelvic floor muscles. And so, a woman has to try to strengthen her core which might be damaged over and about through continuous pressure.
Now here’s everything you will have to do to take care of your belly because it’s not just about losing the flab. It’s about strengthening the muscles, the core and preventing the damages and overall you have a baby to take care of.
1. Never skip your breakfast. Start your day with healthy food and a full tummy. Starving will not help.
2. Consume 5 serves of fruits and vegetables every day.
3. You still have to drink plenty of water and stay hydrated.
4. Include fiber-rich foods in your diet like oats, grains, beans, lentils, etc.
5. Eat starchy food for added fiber like bread, rice, pasta, etc. mainly whole wheat.
6. Do not consume more or too less of high fat and high sugar foods like cakes and biscuits.
7. Also, know what to consume between your meals as snacks, because everything needs to be healthy and nutritious.
And to speed-up, the process of a flat tummy starts working out. But remember, being hard on yourself about minutes of planks and crunches are of no use. You are not supposed to strain your core. Start with some stretches first and then go to the main exercises.
The best research exercise is, get in a push-up position on your forearms and place a folded towel under your foot. Bring your knee to your chest and go back to the normal position. Repeat the same with the other leg. Do this 5-6 times as a single set, three times a week and do it in 3sets with a break of 20- 30 seconds.
If you didn’t exercise during your pregnancy and are a fresher to fitness then take it slow. Start with simple exercises and take time. And most importantly, do not be too hard on yourself. Grab those body shapers to fit in some sexy outfit for the evening, if you wish, you don’t indulge yourself in electronic shapers, because they are studied to only cause pain and be ineffective. Be proud of your postpartum body. You are a mummy now.
• Never skip your breakfast. Start your day with healthy food and a full tummy. Starving will not help.
• Consume 5 serves of fruits and vegetables every day and drink plenty of water and stay hydrated.
• Include fiber-rich foods in your diet like oats, grains, beans, lentils, etc.
• Eat starchy food for added fiber like bread, rice, pasta, etc. mainly whole wheat.
• Do not consume more or too less of high fat and high sugar foods like cakes and biscuits.
• Exercise regularly.