Reduce belly fat after Pregnancy: Being a mother is a matter of great happiness, but after having a child, it is very important to reduce the fat which remains in our body. But is it so easy that you remain the same or the belly fat should be the same as before. Would you like the clothes you used earlier? This question is in the mind of every woman whether the belly fat will decrease after Pregnancy or not? Yes, reducing belly fat is difficult but not impossible. For this, we have to adopt some measures which will be useful in reduce belly fat after Pregnancy.
How to Reduce Belly Fat after Pregnancy – 10 ways
If we improve our diet and exercise daily, then it is not so difficult. Weight gain is a common problem during pregnancy and it is also very important to correct it ahead of time because many diseases also start coming around us like high BP, thyroid, diabetes etc. Due to which every woman is worried that when she will come in her earlier shape.
1. Breastfeeding
It must be surprising to hear that how to reduce belly fat by breastfeeding? But it is true that breastfeeding actually helps in reducing belly fat. Doctors believe that breastfeeding helps in reducing about 500 calories per day from your body and this is a lot for reducing belly fat.
Breastfeeding is very important for your baby too, so don’t think too much just breastfeed your baby. You can continue breastfeeding for 1 year or up to 2 years. It has no harm. Just make sure that you are not eating or drinking anything that may harm your baby.
2. Eat food at short intervals
Almost all the families in our country have time to eat three meals in a day which is like a custom, such as breakfast, lunch and dinner. It is better to eat 5 to 6 small meals at a time than to eat at a time. This will also help in reducing your belly fat and your baby will also get nutrients and your baby will also not be hungry.
3. Exercise
After delivery, once your stitches have healed, you should start exercising regularly. Women who have a C-section can start exercising after 6 to 7 weeks. Going to the gym may be the easiest solution, but if you leave the gym in the middle, then your weight starts increasing again, so walking, cycling, swimming and yoga are a better option.
Exercising or doing yoga in the morning helps to tone your body and also makes it glowing. Does your mind good too. Therefore, to reduce belly fat, you should do yoga. Here are some yoga exercises that you can start after 6 to 7 weeks of delivery, such as:
Naukasan
First of all, lie down on your back by laying a posture. Raise both the legs together and keep the hand straight on the ground with the palm of your hand. Now slowly raise the hands above the waist as well, only your buttocks should be on the ground and the rest should be above.
Paschimottanasana
Sit down on the asana, straighten both the legs and keep the waist straight. In this state, the toes and heels of both your feet should be connected to each other. Now while inhaling in the lungs, move both the hands up by spreading them to the side. After this, while bending the waist, bring both the hands straight forward and hold the heels of both the feet with the hands. In this position, try to put your head on both the knees.
Do not bend your knees, it is a bit difficult to do in the beginning, so you can bend your knees a little. After practice it is more beneficial to do this asana without bending the knees. Try to stay in this position for 20 to 30 seconds. Now slowly straighten your waist back and simultaneously move the hands up. And finally brought the hands down.
Balasan
Sit in the Vajrasana position by laying the posture. In this position, bend both the knees and bring the heels of the feet under your hips. All the weight of your hips should come on the heels of the feet. Straighten the toes of the feet as well.
Now bend the waist and head down on the ground forward and touch the head with the ground. Straighten the hands in front. And now slowly take both the hands behind you. In this state you stay for 2 to 3 minutes then come back.
Bhujangasana
Lie straight on your stomach and place both your hands under your forehead. Keep the toes of both the feet together. Now lift the forehead towards the front and keep both the arms parallel to the shoulders so that the weight of the body falls on the arms.
Now lift the forearm of the body with the help of the arms. Stretch the body and take long breaths. After staying in this position for a few seconds, lie back on your stomach.
4. Avoid outside food or processed or junk food
Eat a healthy and balanced diet and avoid eating junk and processed food as they only add calories to the body. Use whole wheat bread instead of white bread. Do not consume burgers, sandwiches and other bakery products.
These are absolutely not nutritious in the diet. If you need something to chew on, you can have a variety of seed and nut mixes, salads, juices, vegetables. Which will give you healthy and nutritious ingredients.
5. Drinking enough water
Whenever you feel thirsty, drink more water and see that your body is hydrated. Water not only helps in flushing out all the toxins from your body, it also makes you feel full so that you do not overeat.
If possible, always keep a bottle of water with you and if possible, try to drink hot water. It helps in increasing the metabolism of the body. All you have to keep in mind is that drink water half an hour before you ever eat, due to which you will feel less hungry and you will reduce food. And one must drink hot water on an empty stomach in the morning and before sleeping at night, that too hot water should be drunk.
6. Reduce the amount of sugar
Reduce sugar in your daily diet. Drink or eat as little sugar as possible, such as candies, sweets, chocolates and cookies, stay away from cold drinks, squash and other sugary drinks. Instead, go for raisins or dates as these are natural sugars which do no harm and are good for health too.
When you want to drink something, the best is to drink water, because nothing can help quench your thirst more than water.
7. Postpartum Massage
Once your stitches are quite right, after that you can do your massage, that too on the abdomen. You should call your to massage your stomach and get it massaged daily.
This massage helps a lot in reducing belly fat. It increases the metabolism of the body and hydrates the skin as well as makes your skin firm.
8. Belly Belt
After delivery, it is very important to tie the belly with the belt, which puts pressure on your stomach and helps in reducing the stomach. This belt prevents your tummy from coming out further.
There are many types of belts available in the market and they provide the much needed support to your back. They help bring the uterus back into shape and reduce your belly.
9. Avoid stress
After delivery, the new responsibility of having a baby comes on your head, due to which you start having a lot of anxiety, fear and stress, which should be tried to avoid. Because it brings with it hunger, fatigue and weight gain.
For this you need to avoid stress and at the same time you need to have happy and adequate sleep so that you will remain stress free as well as you will also burn the calories stored in your body.
10. Set your daily routine
It is very important for you to make your own routine, in which what you should do from morning till night so that you can reduce your belly fat. But keep in mind that whatever routine you are setting is appropriate for you. Do not make any such routine that will give you frustration and do not deviate in reducing your weight.
To lose weight, you need a lot of hard work and also you need to fix your diet, the time you wake up.
In this routine, you can set up all your activities so that when your baby is sleeping or playing, you can take some time for yourself to exercise, sleep and do daily work so that you can get in the right shape by reducing your weight and belly fat.
If possible, you can also meet with your doctor so that he can help you to make your routine.
Read More:
- Diet Plan for Weight loss in 7 Days after Pregnancy
- How to Lose the Belly Fat after Pregnancy
- Why can’t I lose weight no matter what I do
- Exercise For Weight Loss at Home For Female
- How to lose weight after Breastfeeding
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