Losing belly fat after pregnancy: Causes, tips and exercises

Pregnancy is a magical time for a woman and her family. But the reality is, once you give birth to a beautiful and healthy baby, you will be left with a big belly. Although it is difficult to lose belly fat, with the right diet and the right exercises, you can reduce postpartum belly fat without adversely affecting your health. This article gives you tips and activities you can follow to lose belly fat after giving birth.

tummy loss after pregnancy

Causes of stomach fat:

Here are some of the reasons why there is a flabby around your belly. Let us see:

1. Hormones:

Hormone regulation is very important in maintaining a healthy body. They play an essential role in nurturing your baby during pregnancy and helping you recover from childbirth. The overproduction of estrogen during pregnancy leads to a flabby belly and sometimes thighs. Although the lack of elasticity in the abdomen can also make you belly fat.

2. Pregnancy:

Pregnancy brings a lot of physical and emotional changes in our body. The uterus dilates enough for 9 months to accommodate a baby. Fat is also accumulated around the abdomen as the absorption of carbohydrates helps the fetus to grow.

3. Stress:

Stress is a significant contributing factor to the accumulation of fat in our bodies these days. A new mother is under a lot of pressure to meet all of her newborn’s needs, which leads to a bloated belly. Your body produces cortisol to combat stress in such situations, and the overproduction of cortisol leads to fat around the stomach area.

How to Lose Belly Fat After Childbirth:

1. Diet high in fiber and protein:

Once you’ve decided to lose those extra pounds, making some dietary changes to lose belly fat after giving birth is a healthy way to move forward. Maintaining proper digestion is at the core of a healthy body that can be achieved by consuming soluble fiber. Another way to provide nutrients to the body without gaining extra kilos is to eat eggs, fish, dairy and lean meat, which are high sources of protein. Both fiber and protein reduce calories and boost the body’s metabolism.

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2. Drink more water:

Water plays an important role in maintaining a healthy body both during and after pregnancy. Keeping the body hydrated is essential and is one of the simplest ways to reduce postpartum belly fat. All you need to remember is that if the urine is yellow, it means you need to drink more water, and if the color of the urine is clear then all is well. Monitor the transparency of your urine output.

3. Small and Regular Meals:

Maintaining proper timing and the amount you eat plays an important role in reducing belly fat after pregnancy. Instead of eating three large meals a day, you should have five to six regular meals. Many women coordinate their meals according to their baby’s feeding schedule. Eating at the same time saves time and also helps you to be nutritious.

3. Early dinner:

Maintaining proper timing for your meals is also essential, especially dinner. Whatever you eat, there should be a two-hour gap between dinner and the time you go to bed. You can eat the fruit in between if you feel hungry. Eating dinner early helps the body to digest food well, providing the necessary nutrients. It also helps burn belly fat after giving birth by taking advantage of all the calories.

4. Avoid Eating Outside Food:

One of the things that affects any person’s health is eating processed foods. All of these over-the-counter foods are high in sugar, salt, and calories that cause fat to accumulate in your body. Sometimes ready-to-eat foods have chemicals or additives that may not be good for your baby, especially if you’re breastfeeding. If you want to lose belly fat after giving birth, then including vegetables, complex carbs, protein, and fruit is a healthy way to go.

5. Limit Sugar, Salt and Carbohydrates:

It is important to watch what you eat, especially when you want to lose belly fat after giving birth. Although refined starches and foods high in sugar give you the energy you need, all they have are empty calories devoid of any nutrients. Many instant drinks, cookies and cakes available in the market are also filled with sugar and carbs that cause health problems like diabetes, heart health problems, etc.

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6. Breastfeeding:

Breastfeeding is the all-natural and ultimate solution to getting rid of belly fat after giving birth, whether you have a vaginal delivery or a cesarean section. Your body burns excess body fat in response to your baby’s breastfeeding, resulting in milk production. This whole process helps your belly shrink. Doctors recommend breastfeeding your newborn for at least six months, unless there’s a medical condition holding you back. (first)

Postpartum Exercise To Lose Belly:

1. Plank forearm:

This is part of a yoga asana that can be done in the comfort of your home. The muscles in your hips, thighs, abs, and obliques are targeted during this stretch that helps to lose belly fat after delivery.


  • Bring your body into a plank position.
  • Keep your hips up and abs tight.
  • Try to hold the pose for 30 to 50 seconds.
  • Make sure your knees are straight and not touching the floor.
  • Slowly bend your knees and rest for 30 seconds.
  • Repeat this process 4 to 5 times.

2. Reverse Crunch:

The reverse crunch is one of the intermediate exercises you can try as the transverse crunch is the most deeply affected muscle to help reduce belly fat after delivery.


  • Get into a sleeping position with your arms horizontal and your knees straight.
  • With palms facing down and slowly lift legs, knees bent.
  • Now, with your feet up, lift your hips and feet toward the ceiling.
  • Try to stay in this position for 20 to 30 seconds and then slowly bring your legs back to the resting position.

3. Scissor Kicks:

Core muscles are targeted while you perform the scissor kick. This is a postpartum belly fat loss exercise that you should include in your training session. You can do this exercise 2-3 times a week.


  • Get into a sleeping position with your hands at your sides and palms facing down.
  • Keep your pelvis firmly glued to the floor throughout the exercise.
  • Slowly lift your right leg up to initiate a scissor motion.
  • Lift your legs alternately, 10 to 15 times.
  • Repeat the process 2 to 3 times.

4. Cycling:

Cycling is an easy and fun way to lose belly fat after giving birth. It helps to reduce belly fat mass by burning all the extra calories in your body. Unlike other exercises, cycling gives you the opportunity to get out of the house for a bike ride for some fresh air.

5. Walking:

Walking is one of the simple yet effective ways to stay in shape. There’s no denying the wonders of walking briskly for your body. Starting with an easy walk will do the trick, and you can increase your pace slowly to help reduce your postpartum belly. You can also take your baby in the stroller for an evening walk; The extra weight puts much-needed stress on your body.

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6. Aerobics:

Aerobics is another best way to lose belly fat after giving birth. You can get a steady metabolism by burning calories with the help of consistent aerobic exercise sessions. You can get it right with training and doing aerobics at least three times a week.

Does Post-Pregnancy Belt Help Lose Belly Fat After Childbirth?

New mothers often try to reduce their postpartum belly with a belt, commonly known as a post-pregnancy belt or maternity belt. These belts help create a wrap around your abs and organs that help put them in place. Many doctors recommend waiting a few days before these belts can be used for women who give birth naturally — a waiting period of at least six to eight weeks for women who have had a caesarean section because of a c-section wound. need time to heal.

With a beautiful baby in her arms, done with happiness during pregnancy, many women after giving birth have left a flabby belly. Details on the changes you can bring in to your diet along with a regular exercise regimen will help you get back in shape quickly. Follow these simple tips and lose belly fat after giving birth effectively.

Disclaimer: This article gives you some quick and easy ways to reduce your postpartum belly, but is not a substitute for professional advice. The opinions mentioned here are suggestions only, and it is better to speak with your doctor before starting anything new.

Frequently asked Questions:

1. How Long Will It Take You To Get In Shape After Delivery?

Answer. It takes nine months of continuous nurturing for a baby to grow and be born healthy. Fat loss cannot be achieved overnight, it takes time and patience. With a proper diet and regular exercise, you can lose belly fat after giving birth and get back in shape quickly.

2. What Notes You Need to Take When Losing Weight After Childbirth?

Answer. First of all, you need to get your doctor’s approval before starting any new diet or exercise session. Even with simple exercises, make sure you don’t overdo it and drink plenty of water with adequate rest. If you want to lose belly fat after giving birth, there are many options that can be effective if you also adhere to self-care.

3. How can I keep a certain number of calories consumed?

Answer. Calories are essential, especially after giving birth, as your body prepares to nourish another person. But with maintaining the right calorie intake and counting those calories will help you meet your needs along with not adding fat to your body. There are many apps available to help you count calories to lose belly fat after giving birth.

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