Causes Of Hanging Belly After Pregnancy & Ways To Get Rid Of It
Pregnancy is the most joyous and exciting moment for any women in her life. Just as pregnancy prepares for the new forthcoming changes, it brings a lot of changes in the body of the woman. Many changes are unfurled after pregnancy is completed and are commonly experienced by new mothers. Hanging belly after pregnancy is one of the most common problems that many women experience these days. The belly of women usually looks hanging and larger, post-delivery as compared to their pre-pregnancy phase and women wish to get rid of the hanging belly.
While some women may choose to accept hanging belly, many women desire to keep their body in shape like their pre-pregnancy period. Although this is not very easy, nor does it occur instantly, many women are able to get rid of the hanging belly with proper guidance and lifestyle management techniques. There are numerous ways where advice is available, but understanding ones own individual requirements and planning a healthy routine to get rid of hanging belly after pregnancy is important.
How To Reduce Belly Bulge
Reducing belly bulge comes down to a combination of dietary and exercise strategies. Eating lots of junk food, drinking alcohol — particularly beer — and living a sedentary lifestyle inevitably leads to belly bulge. Even if you’re active and try to be healthy, there are a number of key points you might be missing to reduce the fat around your abdomen. Keep in mind that spot reduction is a myth, and that making healthy lifestyle changes will reduce your overall body fat, not just your belly fat.
Eat a healthy variety of foods, including a large selection of vegetables. Each meal should have a serve of protein, such as lean meats, eggs or fish a small serving of carbohydrates such as whole grains, potato, fruits and a small serving of fats, which could include nuts, dairy, coconut or olive oil. Additionally, each meal should include a liberal serving of fibrous vegetables, including broccoli, asparagus, celery, avocado, tomato, snow peas, spinach and beans. The fiber can help to reduce bloating in your belly and improve your digestion.
If you have been sedentary a long time, check with your doctor before doing any strenuous exercise.
Extra Weight Can Overload Your Discs
In addition to postural changes, obesity can damage shock of absorbers of the spine. It can lead to increased disc pressure, annular tears and herniation, as well as neurologic impingment by compressing the disc space and pinching the exiting nerves. The spare tire in your belly can shorten the height of your intervertebral discs like a flat tire in an overloaded car.
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Make Room For Tyrosine
It’s quite possible you’ve never heard of the amino acid tyrosinea building block of proteinbut it’s an important one to know if you want to get rid of a bulging belly. Tyrosine has been shown to prevent belly-bloating sugar cravings by encouraging the brain to release dopamine and another neurotransmitter, norepinephrine. In other words, eating more tyrosine helps fend off those harmful sugar cravings that make your belly fat.
Especially Those Packed With Vitamin C
In addition to being low in starch, bell peppers are also rich in vitamin C. The important nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection. In other words, bell peppers act as a double belly-shrinking whammy! Veggies that pack a similar punch include zucchini, Brussels sprouts, and kale.
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Getting Rid Of The Belly Bulge After Getting C
There are some pregnant women who undergo C-section during birthing to help deliver the baby. The muscles in the stomach are cut open to remove the baby before being sewn back up. There are some women who develop some extra layers of fat in this area afterwards which can be hard to remove. Fortunately, there is no need to despair about this because there are ways to help regain that flat and firm midsection by focusing on toning and tightening this part of your body.
For those who want to remove those extra layers of fat from their midsection, here are a few steps to follow.
Sample Diet Chart To Get Rid Of Belly Pooch
- Early morning 1 cup water with 2 teaspoons fenugreek seeds soaked overnight
- Breakfast Oatmeal with 4 almonds, 2 dates, and strawberry/blueberry
- Snack 1 cup green tea + 1 digestive biscuit
- Lunch ½ cup brown rice + 3 oz chicken/fish + ½ cup sautéed veggies.
- Snack 1 cup green tea + 10 in-shell pistachios
- Dinner 1 cup mushroom clear soup or Kidney bean chili
Next, do these exercises.
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A Good Diet Always Rewards
Nutritious and filling foods are best for losing that belly pooch. Add leafy greens and other veggies to your diet. Consume low-GI fruits like cantaloupes, grapefruits, and berries.
Consume lean protein like fish, chicken breast, and ground turkey. Include plant proteins like lentils, beans, nuts, seeds, and soy.
Dont ignore healthy fats like avocado, olive oil, ghee, avocado oil, seeds, and nuts.
The best way to consume these foods is to have them raw, boiled, or sautéed.
You’re Feeling Stressed Or Anxious
Feeling stressed can wreak havoc on your body, according to Dr Luke. “It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly,” explains Dr Luke.
So, what does Clarissa think? She agrees, adding that by calming your stress levels, you are much less likely to crave energy dense foods.
“Try and notice if you reach for foods when you are stressed,” she advises. “Spot this habit and ask yourself, “Am I actually hungry, or am I eating for another reason, like stress, boredom or excitement?”. If your answer is the latter, try a non-food related habit, instead. Why not go for a walk, call a friend or make a cup of tea? Simple.
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Stomach Sticks Out: The Problem
Sometimes working out and dieting or being naturally thin doesnt mean that you wont ever have to deal with stomach fat. You may have noticed how your friends or even you, despite being skinny, have a visible belly. The fact that your stomach sticks out when you are fit creates a load of confusion. But it is not a one-in-a-million case and happens more often than you may think. You might grow a belly because draining a bottle of cold beer after work is your way to kick back and unwind, or it could be the result of a certain health issue youre battling with. In this article, you will find out why your stomach sticks out, and how to effectively solve this problem.
Indulge In Some Dark Chocolate
Reaching for the dark chocolate in an effort to slim your waist may sound ridiculous, but there’s evidence to suggest that nibbling on the decadent treat has its perks. In fact, one study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. Another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. When paired with berries, the dark chocolate becomes even more effective because the fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight.
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Ways To Get Rid Of Hanging Belly After Pregnancy
Post-delivery, hormonal changes begin as the phase of new motherhood takes action. This results in shrinking of the uterus and reduction in belly size, which may continue for initial few months. Active breast feeding, additionally helps to reduce accumulated fat. Women may lose weight and abdominal fat at different rates as many factors play a role in this process.
However, in order to get rid of hanging belly after pregnancy, it is necessary that women incorporate a healthy lifestyle during and after pregnancy. Breast feeding is a crucial period and diet and activity during this period can help to maintain good health in addition to getting rid of the hanging belly. Some tips that women can follow include:
Dont Dread The Lower Belly Bulge Fix It
A common complaint among women of childbearing age is having a toned upper abdominal area, but a bulging lower abdomen. Not only can this be frustrating cosmetically for women, but it can also be related to stress urinary incontinence. Stress urinary incontinence is the involuntary leakage of urine during physical exertion, commonly running and jumping activities.
The dreaded lower belly bulge may indicate poor core stability. The core must be strong enough to meet the demands of life walking, lifting, carrying, caring for children, and participating in a sport. Proper core stability is necessary to keep our bodies working efficiently. If we dont have proper core strength, we can be harm our joints, muscles, and even our internal organs!
Lower belly bulging happens over time, as the abdominal contents are pushed downward. The image of your abdomen being a tube of toothpaste can be helpful in visualizing how this could happen. Imagine your abdomen being a tube of toothpaste, in which the base is at the rib cage and the opening of the tube, is at your pelvis between your legs. The external oblique muscles squeeze the top of the tube pushing the contents down toward the opening. When this happens, the lower abdominals bulge and the internal organs including the bladder are pushed downward. Over time, this downward pressure on the bladder can lead to urine leakage with physical activity.
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Replace Simple Carbs With High
One of the easiest things you can do to flatten your belly is to replace simple carbs with high fiber foods, which include whole grains, wheat bran, berries, vegetables, nuts, and seeds. “High fiber foods are great for reducing midsection weight or belly bloat,” says Amanda Baker Lemein, MS, RD, LDN. “Fiber helps draw in water, keeping us feeling fuller for longer, and also stimulates movement in the colon to help keep us regular. Including more high fiber foods in the diet is not only important for weight loss but also may help with the prevention of cardiovascular disease, diabetes, and some cancers.”
Dairy Does A Body Good
According to WebMD, a study at the University of Tennessee linked the consumption of calcium to an astonishing decrease in belly fat. The study showed that consuming fat-free or low-fat dairy three times a day can actually slow down the body’s ability to produce fat. While the study doesn’t condone filling up on full-fat choices, it does suggest that tossing in a bit of Greek yogurt, cottage cheese or even cheese sticks in their lower-fat forms, can help you lose nearly 10 pounds of belly fat over a 12-week period.
Remember, while each of these tips will, in their own way, help rid you of your belly pooch, it’s always best to combine all efforts for the best defense. Eating a healthy diet and getting in your workouts will not only get you on your way to a flat belly, it will help you feel grea from the inside out.
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Pick A Set Number Of Foods And Stick To Them
As it turns out, there’s something to be said for being a creature of habit and eating the same foods day in and day out, especially if you’re on a mission to shrink your belly. When researchers looked at the diets of 6,814 people, they found that the more diverse one’s diet, the more likely one was to experience weight gain. In fact, those who ate the widest range of foods showed a 120 percent greater increase in waist circumference compared with those who had the least diversity.
Questions To Ask Your Doctor
- Do I need a test to diagnose lactose intolerance?
- Why do certain foods cause my bloating when they never used to?
- What can I do if I have diabetesand my medicine or artificial sweeteners cause bloating?
- Could my bloating be a sign of something more serious?
- What kind of tests will I need?
- What kind of over-the-counter medicine can I try?
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Bhujangasana For Tough Back Fat:
Bhujanga means a snake or serpent and this asana takes the name after that which means a cobra pose or the snake pose. This is a great exercise for the lower back and targets the lower back fat and muscles making them reduce and strengthens it. The arch in the back gives a great posture too.
How to do:
Lie on your stomach in a yoga mat.
- Keep the palms facing down.
- This is the starting position for the asana.
- Inhale and stretch the glutes and abdomen.
- Lift the chest off the ground slowly and raise the head upwards.
- Keep the navel touched to the ground.
- Keep the buttocks muscles tight all the time in the asana.
- Relax slowly and come back to the starting position.
Repeat the exercise for 10 to 12 sets. Yoga exercise to reduce back fat are many in number. Although it is time taking, it sure works.
So, these exercises to lose back fat are safe. Although you may experience some pain in the beginning, but thats the right way to go about it.
Cut Back On Carbs Especially Refined
Not all carbohydrates are bad, and you need to keep this in mind when putting together your diet plan. Oftentimes people try to completely eliminate carbohydrates from their diet, but this is not exactly the right approach. Carbohydrates are the main source of energy for your body. Weight gain, which is often blamed on carbohydrates, is not due to carbohydrates per se, but due to their excessive content in modern foods.
A distinction is often made between good and bad carbohydrates. Carbs found in sugary drinks and foods, refined grains, white bread, and others are high in calories but low in nutritional value. These refined and simple carbs have been linked to abdominal fat deposition and should be avoided.
Simple carbohydrates trigger a rapid rise in blood sugar levels, often referred to as the blood sugar rollercoaster. This activates insulin, which quickly lowers glucose levels, converting it to fat. This leads to the so-called sugar crash, which aside from weight gain, makes you tired, worsens your mood, and increases your appetite. Not all carbs are simple and refined though. It is recommended to substitute them with complex carbs, which occur in fruits and vegetables, and whole-grain products. Those complex carbs often contain fiber as well, which is helpful for weight loss.
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How Can I Reduce My Gastric Naturally
Preventing gas Sit down during each meal and eat slowly. Try not to take in too much air while you eat and talk. Stop chewing gum. Avoid soda and other carbonated beverages. Avoid smoking. Find ways to work exercise into your routine, such as taking a walk after a meal. Eliminate foods known to cause gas.
Put Your Fork Down Between Bites
It takes twenty minutes for your stomach to tell your brain that it’s had enough, so if you eat slowly chances are you will consume less and see your belly shrink. A study in BMJ Open found that slow and normal-speed eaters were less likely to be obese than fast eaters! A simple trick to slow your pace: Place your fork down on the plate after each bite.
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Exercise With Kettle Bell:
Kettle bell exercises are very good for targeting overall strength for the body, especially back bulges, back fat and belly fat. Kettle bells form part of strength training workouts. This is actually weights in the shape of a kettle targeting strength, cardio and high-intensity workouts. Here is how you can try this exercise to reduce lower back fat.
How to do:
- Stand with the feet wide apart firm on the ground.
- Position the kettle bell in front of you.
- Now slightly bending forward, hold the handle of the kettle bell firmly with both the hands.
- Come up and stand straight.
- Now bend the knees slightly and swing the kettle bell between legs back and front of you, till the
- raise to chest level.
Repeat for 12 to 15 sets and relax on a daily basis. Allow your body to sweat it a bit, and let it all burn.
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