How To Lose Belly Fat #: High
Although diet is the single biggest contributing factor to body fat levels over time, exercise cannot be overlooked.
This specific form of exercise is ideal for the time poor new mothers out there.
High-intensity circuits that work the entire body and major muscle groups are a great way to rev your metabolic engine, and increase your muscle tone.
As your fitness improves, and in conjunction with a good diet, belly fat will melt off.
Have A Good Nutrition
After doing all the abdominal exercises to get rid of the tummy overhang, you also need to have good nutrition. Most women have poor eating habits and they dont eat enough of the right foods to nourish their babies. When you are having a baby, you need to be eating five to six small meals a day and you should never skip breakfast.
Drinking lots of water and getting a lot of sleep will help you keep your weight down and your belly flat. These are the two main components to keeping the postpartum tummy flat.
Are You Trying To Lose Weight Around The Belly Start By Making These Changes In Your Diet To Avoid Visceral Fat From Accumulating Around Your Abdomen
Written by Arushi Bidhuri | Updated : December 14, 2021 11:22 AM IST
Do you know of visceral fat? It is the fat that builds around your organs underneath the abdominal cavity and is thought to be more hazardous. When compared to gaining subcutaneous fat, a rise in visceral fat can cause a slew of health issues. Visceral fat is linked to a variety of health problems, including heart disease, diabetes, and excessive cholesterol. Because visceral fat is difficult to measure and detect, what should you look out for if you want to avoid gaining it?
Stop drinking or eating the wrong things. Diet plays an important role when it comes to losing visceral fat. What you eat or drink becomes the main thing that determines whether you will be able to lose the extra abdominal fat or not. Soft drinks and other sugar-sweetened beverages are among the worst offenders.
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What Is Fat Under The Belly Button
The belly button is the point where the umbilical cord was once attached and the accumulation of fat under this point is known as the fat under the belly button. To understand the concept of fats under the belly button you need to know the types of belly fat female and male.
Subcutaneous fat and visceral fat are the two variants of fat that can accumulate below your belly button. Subcutaneous fat remains just under the skin but outside the abdominal cavity whereas visceral fat remains surrounding the abdominal organs. Both types of fats are necessary but the problem arises when the amount becomes quite higher than normal.
Above or below the belly button is the last destination for extra fat storage in your body. Thats why a little pouch of fat under the belly button or above the belly button can be seen even if you are thin. It is tough to burn fat under the belly button but that doesnt mean fat around the belly button wont go away.
The Final Take On To Get Rid Of Lower Belly Fat
Lower abdominal fat can be the most stubborn but not impossible to get rid of. Spot reduction doesnt work that way, you need an overall weight loss in order for your body to lose that stubborn belly fat.
It is an area of your body that can be tricky to lose since most people lose weight differently.
Overall weight loss caused by long-term lifestyle change is the only way to lose abdominal fat in a healthy way.
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How Do I Get Rid Of Baby Fat On My Belly/stomach
Every woman is different. You may or may not lose weight from your belly first- but as I said before: any excess fat loss is good.
So dont get discouraged!
Fat Under The Belly Button How To Get Rid Of This Problem
It is so true that nobody likes to become fat intentionally if they have the perfect body figure. Sometimes we notice people who are skinny but fat under the belly button makes them look odd. They surely want to get rid of fat under the belly button to be more confident about themselves.
If you are one of the victims of this lower belly fat pouch then this article is here as your solution. My target is to answer the question of how to lose fat under the belly button and talk about some related topics. Along with knowing the tricks of how to burn fat under the belly button, you need to keep a clear idea about what is fat under the belly button.
To learn and clear everything about this topic of fat under your belly button keep your eyes sharp on this article till the end.
Table of Content
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Why Cant I Get Rid Of My Baby Belly
Explaining the Post Pregnancy PoochBy Rachel Algra, Polestar© Certified Pilates Instructor
A common question we hear from our new moms is, Why cant I get rid of my tummy pooch? New moms are highly motivated to drop the baby weight after their bundle of joy arrives, but for some women, no amount of sit-ups will give them the results they want that result being, a flat tummy of course! There is a simple explanation for the infamous pooch, but the road to fixing it may be longer than you expect.
The first and most important thing to know is that it is completely normal and healthy for a woman to have a slight tummy. Its just the way we were made, so stop beating yourself up over it! A womans body stores extra fat so it can prepare to support life!
The tummy were addressing in this article is a very distinct pooch to the lower tummy after pregnancy. This pooch is a result of a condition called Diastasis Recti or abdominal separation. During pregnancy, the abdominal muscles must separate so the belly can expand to allow for baby growth.
So how do you fix this and get rid of the pooch? Pilates is a wonderful start! Focused work on the Transverse Abdominis muscle , obliques, and pelvic floor are necessary for a successful recovery. These 3 areas work together to bring everything in and up! All of the Pilates classes at Firehaus Pilates focus on these areas, but we do additional, targeted training in our pregnancy Pilates classes.
Hormone Levels And Stress
Hormones are the underlying catalyst for so many changes and processes in the body.
Certain hormones have a huge effect on weight gain and fat storage.
For women in particular, fluctuating levels of oestrogen during pregnancy can cause significant fat gain on the belly and thighs.
This is due to the body preparing itself for breastfeeding, and to ensure the baby is safe during pregnancy.
There is also a direct link between being constantly stressed and storing high levels of fat in the belly area.
This is due to the stress-release hormone, cortisol.
Cortisol is elevated during high pressure situations, and causes the body to lock down what it has, in a sort of built-in panic mode.
Managing cortisol through meditation and mindfulness techniques can help with this.
If you find it difficult to practise meditation and mindfulness at home, floating in a sensory deprivation tank can be a blissful way to de-stress.
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How Do I Get Rid Of Baby Fat On My Face
Unfortunately, there is no specific way to get rid of baby fat on your face. To lose baby fat anywhere, you will need to lower your body fat percentage as a whole.
You wont be able to control where the body fat is lost from first. But thats okay.
Losing excess body fat, regardless of where it is, is always a good thing.
Keep Junk Out Of Sight Out Of Mind
Everyone knows that junk food isnt good for you.
But how do you avoid it? Especially when youre postpartum?
As our hormones fluctuate from month to month, its normal to crave sugary treats.
This is evolution again.
We are programmed to crave sweets so that we can build up some fat stores.
That way, we can keep our offspring well fed, even during famines.
Nowadays, this isnt a concern.
Dont set yourself up for failure by keeping sugary foods that you crave, in sight.
Hide them, or keep them out of the house.
Instead, keep healthy foods visible in plain sight. Try keeping walnuts or fresh fruit like grapes and bananas on your kitchen table.
In fact, I have an entire post on 17 healthy postpartum snacks you could find here.
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Wear A Postpartum Girdle
You can wear medical-grade belly binders a day or two after delivery to jump-start your postpartum recovery process. In fact, celebrities including Gwyneth Paltrow, Kim Kardashian, and Jessica Alba wore post-pregnancy girdles to bounce back from their pregnancy bodies.
Today, this best kept celebrity secret is out of the bag and accessible to moms everywhere. The Bellefit postpartum girdles are doctor recommended and the FDA-registered. They’re the top choice for smart moms looking to get comfort and support during their postpartum recovery whether they had a natural or c-section delivery.
There are many benefits to wearing a postpartum girdle immediately after delivery. Here are some of the benefits:
- Compression therapy helps to reduce pain from involution
- Aids the process of uterus involution
- Promotes blood circulation
- Supports the abdominal muscles and back during exercise
- Helps you fit back into your pre-pregnancy clothes sooner
All these benefits combined among others not only support and speed up child birth recovery but also help to get rid of baby belly fat.
Take a look at these from savvy moms, and see the difference for yourself.
Tips To Strengthen Your Abdomen After Pregnancy
Developing your core strength can help tone up lax abdominal muscles. Plus, theres an added benefit: Strong abs can help support your back, which may be strained from all the bending and lifting youre doing as a new mom.
Just be careful not to rush your abdominal workout because it could interfere with your recovery, especially if you developed abdominal separation. Although this often resolves on its own in a month or two, starting a vigorous ab-exercise program right away could put you at risk of injury, like a hernia. So save the crunches for after your body has had time to heal.
Once you get the all-clear from your doctor, try these tummy-toning exercises:
Pelvic tilts with ab contractions. Lie on the floor with knees bent and feet flat on the ground. Press your lower back into the ground, pulling your belly button down toward your spine. Keeping your lower back pressed into the ground, slowly tighten your abs and gently lift your pelvis up an inch, then release back down, engaging your pelvic floor.
Modified crunches. From the same, bent-knee position on the floor, exhale slowly and extend one leg parallel to the floor. Return that leg to the starting position as you inhale. Do the same with the opposite leg.
Pilates and barre classes are also good for strengthening your core when your doctor gives you the green light.
- What to Expect the First Year, 3rd edition, Heidi Murkoff.
- What to Expect When You’re Expecting, 5th edition, Heidi Murkoff.
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Second Think About Repairing The Muscles :
I know my abs have suffered tremendously with three pregnancies very close together. I even have a small umbilical hernia Ive greatly reduced after specifically working on my core and posture . A lot of the pooch comes from the muscles being stretched and separated, and we need to encourage the muscles to go back together. Theres a great video linked in this post that goes over some ab routines to help build those muscles back carefully. I also go over my postpartum fitness routine, which has some good exercises to start with too. You dont want to do any crunches or ab exercises on your back, where you crunch up. I just filmed a video on the 5 most important moves you can do to correct your diastasis recti immediately after baby is born!
Postpartum Belly Fat: 7 Exercises For A Flat Belly Post Pregnancy
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If youre someone who has already delivered a child, but still looks pregnant we understand your concern. Its important to know that even though every pregnancy and delivery is different, most women gain weight in the post-delivery stage. But just the way it took nine months for your belly to expand to keep your baby safe, in the same way, it is going to take some time for your body to recover from pregnancy. But for that, you need to move your body!
However, you need to understand that it might not happen as quickly as you would expect it to happen. But regular exercises can help, ladies! Yes, certain exercises can help you to reduce belly fat.
Here are some exercises that will help your body lose all that belly fat:
The V-up exercise is a full body move that works your core, leg, back, and shoulders. V-ups are known to be the ultimate belly fat cutter and what makes them more effective is the fact that they offer benefits of two moves crunches and leg raises. If youre looking forward to burning that belly fat after your pregnancy, this is going to be your go-to exercise.
- Standard plank
- Tone up your abs and lose weight with these plank variations! Image courtesy: Shutterstock
3. Bicycle crunches
4. Flutter kicks
5. Mountain climbers
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Nourish Your Skin With Hydrating Products
Hydrating products rich in vitamins and collagen will definitely help improve the look and feel of your skin.
Look for firming creams specifically designed for post-pregnancy for the best results. Keep in mind that topical products don’t penetrate all the layers of the skin so it’s not going to work miracles if you’re experiencing a severe case of sagging skin, but it will help to improve the overall appearance.
The Truth About Targeting And Fat Loss
Is there actually a way to get rid of fat just around your lower belly? Sadly, the answer is no, you cant target fat on certain areas of your body. Instead, the focus has to be on shedding fat from head to toe.
Spot exercises can strengthen your abdominal muscles, but they wont actually get rid of the fat that sits on top of your abs. For that, youve gotta make an effort to lose weight all over. Heres how.
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Having Trouble Losing That Extra 15 Pounds Try Some Of These Simple Tricks
1. Give Yourself a Break It takes time. Even though it seems movie stars shed their post-pregnancy pounds in a week, in reality it doesn’t happen that fast or easily. Your body has been through massive changes over the past nine months don’t expect it to be like your pre-baby self for a while.
2. Breastfeed If it’s possible for you and your baby, breastfeeding makes it easier to lose those pregnancy pounds .
3. Get Moving Make sure to talk to your health care provider about when it’s safe to start exercising again following your pregnancy. When it’s time to get moving, take small steps to get startedtry a walk around the neighborhood or look for local classes like post-partum yoga or aerobics, or even mom and me stroller strides. Try to get 30 minutes in at least three times a week.
4. Eat Small, Frequent Meals If you wait until you’re starving to eat a meal, you’ll likely consume way too many calories. Avoid overeating and keep your metabolism on an even keel by having five to six small meals throughout the day.
5. Snack Smart Replace sugary snacks with fruits to satisfy that sweet craving. Keep washed and cut fruit and veggies on hand for easy picking. Try frozen grapes or apples with peanut butter for a satisfying alternative. Stock your cabinets with high-fiber and low fat snacks and dump the chips and ice cream. If it’s not there, you won’t eat it.
Tips For A Flat Tummy After Pregnancy
Now that we’ve taken a closer look at some of the main reasons for that stubborn mummy-tummy, we’ll share our tips on how to slim your belly and waist line.
Our advice should never replace the recommendations given to you by your healthcare professional, so before you begin exercising or making any substantial changes to your health regimen, please consult with your doctor.
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Add Exercise Time Or Intensity
There’s no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
However, many people struggle to get even the minimum amount of exercise suggested by experts . In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.
If you want to reduce belly fat but aren’t ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can.
- Add time to your workouts: Work at a moderate pace and increase workout time every week by 5 to 10 minutes until you can exercise continuously for 30 minutes. You might start with a beginner cardio workout or a more long-term starter exercise plan.
- Increase frequency: Add another day of cardio after you’ve been exercising regularly for 2 to 3 weeks.
- Increase intensity: Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Split your workouts: You can break up your workouts into multiple shorter sessions while getting the same benefits as a continuous workout.