For many nursing moms, the quest to snap back into shape and shed postpartum belly fat is a strong one.
This is understandable.
And while the desire is valid, do you know what is also okay? Taking it easy with yourself without judgement.
Now that is out of the way, in this blog post, we will share with you how to approach postpartum weight loss, especially belly fat, in a way that is both effective and healthy. We will walk you through mindful choices, and restful, and gentle exercises tailored for you.
Read on to discover practical tips for postpartum self-care for weight loss.
Fuel Your Body the Right Way to Lose Postpartum Belly Fat
Nutrition is an important part of postpartum care. It plays a key role in blasting away postpartum belly fat.
Here are crucial components of an overall lifestyle adjustment that will help you eliminate stubborn postpartum belly fat.
Embrace nutrient-rich foods
Dive into a rainbow of fruits and veggies, embracing their rich vitamins and antioxidants. Fruits and vegetables contain significant amounts of nutrients, fibre and antioxidants that will boost your metabolism and do wonders for healthy weight loss.
Have them as salads with healthy dressings. Include them generously in your cottages and smoothies.
Lean proteins
Incorporate lean proteins like poultry, fish, and legumes into your diet. This macro-nutrient is the building block of tissue repair which is crucial for postpartum recovery.
B vitamins and other nutrients can be supplied through meats, fish, seafood and plant-based sources like tofu. But you know what’s special about proteins, especially in weight loss? They add bulk to food and will prevent you from overeating.
You will also feel full for longer which is the opposite of what eating simple carbs does to you. This is crucial to a healthy weight and postpartum belly fat.
Whole grains
If you are serious about losing the extra layer of fat, swap refined grains for whole grains like quinoa, brown rice, and oats.
These provide sustained energy and are rich in fibre, aiding digestion. Simple carbohydrates contained in white flour products like bread, and pasta including noodles and spaghetti will wreck your weight loss effort.
Excess of these simple carbohydrates which are sugars get converted and stored as fat. They can also have ugly health implications in the long run.
Have a handful of healthy carbs with moderate proteins and healthy fat to boost your weight loss.
Healthy fats
Include sources of healthy fats such as avocados, nuts, and olive oil. These fats are vital for brain function and hormone production.
They are better sources of energy than simple carbohydrates like sodas, bread and the like. With healthy nuts and fruits like avocado, you will also feel full for longer while your body gets replenished with essential nutrients.
What to Avoid While Trying to Lose Postpartum Belly Fat
Skipping meals
While it is tempting to skip meals to hasten weight loss, regular, balanced meals are crucial for your energy levels and overall well-being.
You should not eat round the clock or just about anything. However, replenish your energy and health needs by eating rich nutritious foods.
Overly restrictive diets
It is not time to go on a fruit fast, water fast or a salad diet. Extreme diets can compromise the quality of breast milk and leave you feeling fatigued and malnourished. Focus on balanced nutrition rather than quick fixes.
Caffeine and sugars
Excessive caffeine and sugary snacks can lead to energy crashes. Opt for healthier alternatives to keep your energy steady.
Remember, nourishing your body isn’t about strict rules but about making choices that promote overall well-being for both you and your little one. It’s a journey, not a destination – enjoy the process.
Hydration and Postpartum Weight Loss
Staying hydrated will provide your body with the essential tools it needs to function well. It supports your overall well-being, including the processes that contribute to sustainable weight loss.
Sip on water throughout the day to stay hydrated. Herbal teas and infused water add variety. Adequate hydration supports breast milk production and aids in digestion. Avoid herbal teas that promise drastic weight loss and fat-crushing.
Remember that you are a nursing mom and your body’s needs are different. Your body is still trying to adjust.
In the same vein, dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking. Drinking enough water helps control appetite, preventing overeating and promoting healthier food choices.
Additionally, water is a natural detoxifier, aiding in the removal of waste products and toxins from the body. This cleansing process supports overall health and can contribute to weight loss.
Fluid balance is important for a healthy weight after childbirth. It is also crucial for cellular function. Adequate hydration ensures that your cells function optimally, supporting various processes, including those related to fat metabolism.
Mindful Eating for Postpartum Weight Loss
Mindful eating is the practice of being fully present and engaged as you eat. When you eat too quickly and without attention, you will miss out on the moment when you are full.
Your body will signal that you are getting full long after you have reached the limit.
But mindful eating can be a game changer, especially for nursing moms. It helps you to recognize hunger and fullness cues, and cultivate a healthy relationship with food.
Tips for practising mindful eating
- Eat Without Distractions
Turn off the TV, put away your phone, and create a dedicated space for your meals. Eliminating distractions allows you to focus while eating and tune in to your body’s signals.
- Listen to Your Body
Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied.
- Recognize Emotional Eating
Differentiate between physical hunger and emotional cravings. If you find yourself reaching for food in response to stress or boredom, take a moment to assess your emotions.
- Portion Awareness
Be mindful of portion sizes. Use smaller plates to avoid overloading, and listen to your body’s signals. Dedicated portion control is an important component of losing postpartum belly fat. It helps you avoid unnecessary overeating.
- Slow Down
Eating at a slower pace allows your body to register fullness more accurately. Put down your utensils between bites and savour the experience. Chew your food thoroughly, not only does this aid in better digestion, but it also reduces the possibility of overeating.
Also Read: 7 Signs of Gestational Diabetes in the Third Trimester
Postpartum-friendly exercises
Don’t be afraid of moving your body after childbirth. Apart from the weight loss benefits, It is a crucial component of health for nursing moms. Be careful to ease into an exercise routine without rushing it.
If you had a complicated birth, diagnosed with diastasis recti or had a cesarean section, then wait to feel fully ready. You can also check in with your health provider.
Here is a postpartum-friendly exercise for you that will not only help you get back in shape but has a range of other benefits.
Pelvic floor exercises (Kegels)
You must be pretty familiar with the pelvic floor muscle that is used to stop the flow of urination. During your pregnancy journey, your doctor may have even recommended kegel exercises.
How-to: Contract and release pelvic floor muscles (These are the muscles you use to stop the flow of urine.)
Hold for a few seconds and gradually increase the duration.
While you’ll want to speak to your doctor about similar exercises that you can do safely, pelvic floor exercises are a great way to start.
Pelvic tilt
The pelvic tilt is both easy and effective. It will help you tighten your stomach muscles over time. How to: Lie on your back with your knees bent and your feet flat on the floor.
- Pull your belly button in toward your spine and lift your pelvis off the floor.
- Tighten your buttocks and hold for 5 seconds.
- Return to the starting point. Aim for 5 sets of 20 repetitions.
Walking
Walking is unbeatable for weight loss. For a nursing mom, the low impact is especially excellent.
Benefits: Low-impact, great cardiovascular health. Excellent for regulating blood sugar levels. Wonderful for healthy weight loss.
How-to: Start with short walks for instance 30 minutes every morning and evening. Gradually increase duration and pace. This should be separated from random movements around the house.
Deep Abdominal Diaphragmatic Exercises
Deep breathing exercises target core muscles without straining. In the process, you can provide oxygen throughout the body, calm your heart rate and tone your abdominal wall.
How-to: Lie down on a flat surface and relax your body.
- Place one palm on your stomach and take a deep breath for 5 counts.
- Let your stomach rise with your plan and not your heart as you breathe.
- Hold your breath for 4 counts.
- Breathe out while pressing in your stomach as if to flatten it against your back.
- Repeat 5 times and gradually increase duration subsequently as you master the movement.
Stationary cycling
Benefits: Low-impact cardio, supports leg strength. Great for the core without straining.
How-to: Start with low resistance and gradually increase intensity. Use a stationary bike and take slow cycling movements.
In the absence of a bike, lie down on a flat and balanced surface. Raise your leg and cycle as if on a bicycle while holding your stomach in. Take 10 cycles for each set. Relax and repeat.
Also Read: How to Organically Crush Your Sugar Level in 90 Days or Less
Exercises to Approach with Caution
High-impact activities:
Avoid: Jumping, running, or intense aerobics. These can strain the pelvic floor and abdominal muscles.
Heavy weightlifting:
Avoid: Lift light weights initially if you must. Heavy lifting may strain the core and pelvic floor.
Traditional crunches:
Avoid: Traditional crunches can strain weakened abdominal muscles. It can strain the back too. There are better exercises that are even more effective. If you must perform abdominal exercises, opt for modified ones.
Rest and Postpartum Weight Loss
It is important to note that chronic stress can be a major roadblock to postpartum weight loss. When you’re stressed, your body releases cortisol, which can lead to increased abdominal fat.
Quality rest helps manage stress levels, supporting a healthier hormonal environment.
In this case, sufficient rest is not just a luxury – it’s a necessity for postpartum weight loss. Your body undergoes tremendous changes during pregnancy and childbirth, and proper rest allows it to recover and repair.
Elevated cortisol levels, often associated with chronic stress, can lead to the accumulation of visceral fat around the abdomen. This type of fat is linked to various health risks.
Quality sleep supports hormonal balance, specifically with cortisol (the stress hormone) and ghrelin/leptin (hunger and satiety hormones). Adequate rest helps regulate these hormones, reducing cravings and promoting better food choices.
On the other hand, stress can trigger emotional eating. When this happens, you begin to turn to food for comfort. You thereby create an unhealthy eating pattern and impair your weight loss efforts greatly.
Another issue caused by lack of rest is disrupted sleep patterns. The period of nursing can make it difficult to get adequate and harmonious sleep periods.
As hard as it sounds, this needs to be managed as it contributes to stress, and stress interferes with sleep.
This cycle greatly negatively impacts metabolism and consequently, inhibiting the body’s ability to burn calories.
Start to consider sleep as your body’s natural way of recharging. When you’re well-rested, you’re more likely to have the energy for daily activities and exercise. This, in turn, contributes to a more active lifestyle that aids in weight loss.
Also Read: How to Know If You Have Diabetes and Exactly What to Do
Conclusion
Take these tips and weave them into the fabric of your daily life you will be amazed. Embrace the journey, celebrate the victories, and be kind to yourself on the challenging days.
You should also connect with other moms and share your journey. You will be shocked at what a community of support can do. Remember that you are resilient, you are powerful, and you are not alone. Plus, your well-being.
Are you a pregnant woman or a nursing mother? Are you looking for information on how to lose postpartum belly fat? Here’s a clinically certified weight loss product that can help you organically lose weight in in 90 days or less. Today, you can also book a session with us to learn more about how to create a better diet plan that works for your health. We’ve got a longer list of foods to avoid for different types of diabetes.
