It is natural to want to jump directly to your body before pregnancy. But give yourself a break! Your body has just made a baby and it will take time to get back and get in shape.
The quickest way to a flat stomach after pregnancy involves healthy nutrition, adequate sleep, breastfeeding, exercise and decreased stress. Give your body a little time and learn more about how these health habits can play a role in recovering this flat stomach.
Sleep with enough
Easier to say than to do, right? It is difficult to sleep enough with a newborn baby, but as your toddler allows you to sleep more, it is extremely important for your long-term health, and has a positive effect on maintaining healthy weight and weight loss.
The Mayo clinic declares that those who have a good sleep night (at least seven hours) are less likely to have obesity. Many of these reasons being that sleep affects many hormones in our body, a large one being cortisol. Enjoy the nights, you can sleep more, because your body needs it!
Find out more: How to lose belly weight 3 months after pregnancy
Breastfeed
If it works for you and your baby, breastfeeding is a great way to burn additional calories and create links with your baby. Especially in the first months after childbirth, breastfeeding can considerably improve weight loss.
A February 2016 study in Maternal and infantile health journal found that women who are breastfeeding exclusively could lose the baby’s weight more easily during these first six months after childbirth.
Nourish your body
Limit your consumption of sweet / starchy foods (candy, cereals, breads and false sugars). Sugar causes inflammation in the body, and gluten and possibly dairy products can cause bloating, slowing down your flat stomach.
Inflammation can affect your metabolism and hormones, so decreasing these inflammatory foods can help accelerate your progress. In addition, follow these other healthy food advice:
- Hydrate (target at least eight glasses of eight ounce water, much more if breastfeeding)
- Eat healthy and real foods, including a diet full of:
- A variety of vegetables (aims to include vegetables with each meal)
- Good quality proteins (nuts, legumes, chicken, turkey, red meat and others)
- Good quality stations (avocados, olive oil, coconut oil, raw nuts and real butter)
- Foods for better health and intestinal digestion (probiotics, green, leafy and fiber vegetables)
Move your body
Take out and move your body! Exercise is ideal for reducing stress and decreasing stress can also facilitate weight loss. The key is to choose exercises that make you feel more energetic afterwards, while avoiding training that zap your energy.
- Focus on the right shape and posture throughout your day.
- Strive to do some activity every day. Walking courses!
- Divide your training sessions throughout your day (10 minutes here, 10 minutes there).
- Find a friend to help you both managers.
- Choose training sessions that make you feel under tension!
The recovery of your deep nucleus is crucial to flatten your stomach and crackles are not the answer. Ace Fitness suggests that the board and all its variations are recruiting you effectively to strengthen your nucleus.
All these muscles must work together for an optimal function of your nucleus. Focusing on the recovery of your central postpartum, even before you start “abdominal” exercises, is something that you can practice throughout your day while sitting, standing and doing the exercise. Follow these tips for a flat stomach after pregnancy:
- Inspire to soften your pelvic floor muscles, exhale to “zip” your pelvic floor and your transverse abdominals (think of Kegels).
- Take hold, sit down and move with your heart. High up your abs during daily activities.
- Lie high at the top of your head (that is, maintain a good posture) to strengthen your nucleus and help flatten your postpartum belly.
Find out more: 10 -minute drive for flat abs
Breathe deeply and reduce stress
Your sleep, nutrition, exercise and hormones all play a role in your stress. This is why all these components are very important in health. Keeping low stress levels can considerably improve the ease of weight loss after pregnancy. Just think how much you will feel!
- In a few moments of stress, stop, close your eyes and admire five deep or more breaths.
- Breathe in your rib cage and back slowly for six to eight charges.
- Exhale all your air slowly over six to eight charges to instantly reduce a certain stress.
Always listen to your body, if something is likely. Take a look at your sleep, nutrition and exercise habits and see where you can start implementing small changes to see large improvements and be on the path of this belly after pregnancy.
Warning
Before starting to exercise again, make sure you get your doctor’s green light to resume physical activity. This usually happens around your six-week postpartum assessment, although it may take longer if you have had complications during delivery.
