How To Lose A Postpartum Belly?

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The female body goes through significant changes to grow and give birth to a baby. It takes time for the body and the belly, in particular, to recover from pregnancy. One must understand that the uterus takes six to eight weeks to shrink back to its pre-pregnancy size so that the tummy can take a lot longer. Patience is of the essence – remember the skin around the abdomen becomes flabby and has fat reserves. It is not easy to lose postpartum weight, but it is not impossible either. It takes time, but it will happen if you eat right and exercise.

How to Start

Losing a postpartum belly after childbirth can be extremely challenging. The time one may take to get back to their pre-pregnancy shape depends on several factors, such as weight and shape before conception, importance gained during pregnancy, physical activity during pregnancy, and simply genetics. The following pointers can help with your general well-being and also help you get back into shape and lose the extra flab on your tummy:

Eat Healthily:

  • First and foremost, eat a balanced diet each day.
  • Eat foods high in protein, such as cheese, meat, fish, yogurt, and milk. Protein-rich foods are essential to help you recover from childbirth and keep your body strong. They also help increase the milk supply for breastfeeding mothers.
  • Include nuts and dry fruits into your diet. These are essential given the large number of vitamins and nutrition that they contain.
  • Ensure to eat your vegetables and fruits. Vegetables and fruits have minerals and vitamins that keep you healthy.
  • Limit your caffeine intake. Caffeine with sugar adds empty calories.
  • Last but not least, if not possible to stop completely, at least limit the intake of junk food!

Stay Hydrated:

Your body needs a lot of fluid, especially if you are breastfeeding your baby. Water helps transport all the nutrients in your body and keeps your metabolism rate at its best. Thus, staying hydrated can help you lose excess fat in your body.

  • Consume at least 8 – 10 glasses of fluids each day.
  • You can consume water, milk, coconut water, fresh lemonade, green tea, fresh fruit juices in limited quantity.

Did you Know?

Most women experience swelling in their feet during pregnancy, but did you know it can alter your shoe size?The American College of Obstetrics and Gynecologists (ACOG) recommends that average-sized women gain between 25-35 pounds during pregnancy. That extra weight puts your feet under pressure; the additional weight you carry may flatten the arch of your foot; with the angle flattened, you might find that you need an extra half-inch larger shoe size to be comfortable.


There are many questions which a new mommy may have related to postpartum weight loss and exercise, and healthy eating. Here are the answers to some common ones:

When can I start exercising post-delivery? It is recommended to wait at least 4 -6 weeks after childbirth to start exercising. However, if you are comfortable, you can begin by strolling at home. If you have had a Caesarean delivery, then you may have to wait a little longer before you can start exercising. 

  • What are some easy exercises I can do at home to lose postpartum weight?
  • Walking: Walking is an excellent exercise as it puts minimal stress on your body while helping you burn calories. You can set your baby in a stroller and walk too– the baby gets some fresh air while you get your exercise. Try walking briskly for about 20-30 minutes each day or at least three times a week. Start slowly, and you can gradually build up your stamina, pace, as well as your duration.
  • Pelvic tilt: Pelvic tilts strengthen your abdominal muscles. Lie on your back with your knees bent. Flatten your back by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat five times and then slowly build up to 10 to 20 repetitions.
  • Kegel exercise: exercise that tones your pelvic floor muscles, which support the bladder, uterus, rectum, and small intestine. Contract your pelvic floor muscles as if you are trying to stop urinating midway. Hold for up to 10 seconds and release, and relax for 10 seconds between each contraction. Try at least three sets of 10 repetitions a day. The best part about this is that you can do this exercise anytime, while eating, watching TV, and even lying down.
  • Jogging: A light jog can do wonders for your body. Try jogging lightly for at least 20 minutes a day. You can gradually increase the duration and speed once you are comfortable.
  • Dancing: Even if you cannot visit the nightclub for some time, there is no reason for you to stop dancing! Strap your baby into a sling, put on some music, and let your hair down in the living room. Your baby will love it, while you will get the benefits of weight-bearing exercise (great for bone health), and this is an excellent form of de-stressing too.
  • Can I consult a dietician for postpartum weight loss?

There is no harm in consulting a dietician for a postpartum weight loss diet chart. She can guide you with a proper postpartum weight loss plan while not compromising on nutrition for your child.

  • Does breastfeeding aid in weight loss?

While some new mothers may not want to breastfeed (and there is nothing wrong with that), there are a lot of advantages associated with it:

  • The baby’s sucking aids in the contraction of the mother’s uterus and decreases the flow of blood after delivery. This, in turn, helps your tummy to shrink.
  • Mothers who breastfeed tend to lose weight and achieve their pre-pregnancy figures quickly.
  • Breastfeeding mothers are less likely to develop breast cancer later in life.
  • Decreased risk of allergies, infections, and lactose intolerance for the babies.
  • Breastfeeding enables and aids in mother-baby bonding.

So dear mommies, while you may not reach your hourglass figure in a few days, with the proper steps in the right direction, you will start feeling and looking healthy sooner than later while also learning to appreciate your body.

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Also Read:

Post-Natal Massage- Your Pathway to Health

Hair, There Everywhere – Post Pregnancy Hair Loss Home Remedies

Nutritious Foods you should eat after Child Birth.


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