How to reduce your tummy after pregnancy

Breastfeeding the baby is not only essential for the newborn, but it also helps the mother in losing extra pounds quicker.

Research evidence has reported that women who breastfeed lose weight faster than those who do not. The rationale of this being that the synthesis of milk in your body channels a lot of calories and nutrition, which is then fed to the baby.

Also, breastfeeding stimulates the contraction of the uterus enabling it to shrink quicker, which will help you in reducing belly fat.

So, a healthy practice to lose weight will be to breastfeed regularly.

(Read more: Benefits of breastfeeding)

Although breastfeeding is a natural activity helping you in weight loss, it is important for you to note that you would not lose any weight, in fact, you would gain weight if you eat an excess of calories.

The calorie consumption during pregnancy is increased to meet the needs of the growing foetus. After childbirth, you can safely reduce this number, while being sure that you consume enough to sustain energy needs and adequate breast milk production.

The amount of calories needed depends on your body weight, levels of physical activity, body needs and the time elapsed since childbirth.

You can gradually reduce the number of calories, beginning at six months postpartum or a bit earlier if desired.

(Read more: Postnatal diet chart)

Frequent meals, that is, 5 to 6 meals a day consisting of three main meals and frequent snacking, is likely to help you in reducing belly fat.

It is recommended to opt for 5 to 6 servings of fresh fruits and vegetables in a day, which will provide fewer calories and better nourishment.

It is also important to not skip any meals. This can be hazardous for your health and that of the baby and it will not help you lose any belly fat.

The most important meal of the day is breakfast and it is essential to have a healthy breakfast each day.

(Read more: Balanced diet chart)

While it is advisable to eat more often, it is important that you be mindful of the foods you eat. Most women crave sweet foods following childbirth in an attempt to reduce postpartum anxiety. Called ‘emotional eating’, this practice is highly detrimental to your health and increases belly fat. 

So, you are recommended to limit, if not stop, the consumption of sweet and sugary items. Along with this, the intake of fried, fast foods and packaged foods must also be strictly limited. 

These foods often lack nutritional value and simply contribute to weight gain. Reducing them will surely cater to a reduction in belly fat.

(Read more: Foods to avoid to lose belly fat)

Water is important for the hydration of your body and it also helps in flushing out excess fluids and toxins acquired during pregnancy. So, drinking enough water post-pregnancy may help you in losing weight.

Other than this, drinking water before meals has also been evidenced to enhance satiety, allowing you to eat lesser during meals.

(Read more: How much water to drink in a day)

Women who breastfeed, generally require around 500 more calories than what they consumed prior to pregnancy. While this is essential for healthy milk production, the choice of foods lies with you.

(Read more: Diet for breastfeeding mothers)

You are recommended to opt for healthy food sources like fibres, proteins and low-fat food products to avoid gaining belly fat.

Fibres will help to keep you full for long hours since they promote satiety, which, in turn, prevents unhealthy snacking. Other than this, fibres also aid in proper digestion of food. This will avoid digestive disorders like constipation and bloating, which are very common post-pregnancy. Relief from these conditions is likely to improve the appearance of your belly.

Proteins will help in increasing muscle mass, reducing the amount of fat.

Some of the best foods for breastfeeding women are lean meat source like fish, eggs, lean chicken; fresh fruits, vegetables and salad like carrots, cucumber, apple with skin, banana, whole grains and nuts like almonds, nut butter, low-fat milk, yoghurt, homemade foods like whole wheat bread sandwich, roti, etc.

Other than this, it is also essential to have more water during the period of breastfeeding to avoid dehydration. Having water will also help in improving the appearance of your belly by favouring the disappearance of stretch marks.

(Read more: How to remove stretch marks)

Follow these steps:

• Lie comfortably on your back
• Then, breathe out and draw your belly button to the spine without moving your back
• Hold this position for 10 seconds while breathing lightly
• Repeat 10 sets

You can perform this exercise up to several times in a day.

This exercise must be performed only after the abdominal muscles are properly healed. Following are its steps:

• Lie on the back with your knees bent and feet laying flat on the floor
• Contract your abdominal muscles
• Then, gradually aim to straighten your legs without arching the lower back
• Perform ten repetitions and 3 sets

At first, it may be difficult to perform this exercise, but with the healing of abdominal muscles, you will be able to stretch your legs further. So, you must pace gradually and not aim for unrealistic goals in the very first session.

These exercises are aimed at the strengthening of pelvic floor muscles, which will help in tightening your lower belly. Pelvic floor muscles are the ones you tighten while holding to urinate. So, this is how you can identify these muscles for performing this exercise. Follow these steps:

• Tighten and squeeze your pelvic floor muscles, holding the position for 10 seconds
• Gradually increasing the intensity of these squeezes, repeating the exercise 10 times
• Perform 5 sets daily

These exercises can be performed while standing, sitting or lying, as per your comfort.

(Read more: Kegel exercises steps)