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How to Get a Flat Tummy after Pregnancy

How to Get a Flat Tummy after Pregnancy

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It's only natural to want to jump straight back to your pre-pregnancy body. But give yourself a break! Your body just made a baby, and it will need time to recover and get back in shape.

The fastest way to a flat stomach after pregnancy is through healthy nutrition, getting adequate sleep, breastfeeding, exercise and decreasing stress. Giving your body a little time along with understanding more about how these health habits can play a role in getting that flat belly back.

1. Get Adequate Sleep

Easier said than done, right? It’s challenging to get adequate sleep with a newborn, but as your little one allows you to sleep more it is extremely important for your long-term heath, plus, has a positive affect on maintaining healthy weight and weight loss.

2. Breastfeed Your Baby

If it works for both you and your baby, breastfeeding is a great way to burn extra calories and bond with your baby. Especially in those first months after giving birth, breastfeeding can greatly improve weight loss.

3. Eat Healthy and Nourish Your Body

Limit your intake of sugary/starchy foods (sweets, grains, breads and fake sugars). Sugar causes inflammation in the body, and gluten and possibly dairy for many can cause bloating, slowing down the return of your flat belly.

Inflammation can affect your metabolism and hormones so decreasing those inflammatory foods can help speed up your progress. In addition, follow these other healthy eating tips:

  • Hydrate (aim for at least eight eight-ounce glasses of water, much more if breastfeeding)
  • Eat healthy, real food, including a diet full of:
  1. A variety of vegetables (aim to include veggies at every meal)
  2. Good-quality proteins (nuts, legumes, chicken, turkey, red meat, and others)
  3. Good-quality fats (avocados, olive oil, coconut oil, raw nuts and real butter)
  4. Foods for improved gut health and digestion (probiotics, green, leafy vegetables and fiber)

4. Move Your Body

Get out and move your body! Exercise is great for decreasing stress, and decreasing stress can also make losing weight easier. The key is choosing exercises that makes you feel more energized afterwards, while avoiding workouts that zap your energy.

  • Focus on good form and posture throughout your day.
  • Strive for doing some activity every day. Walking counts!
  • Split your workouts up throughout your day (10 minutes here, 10 minutes there).
  • Find a friend to help keep you both accountable.
  • Choose workouts that leave you feeling energized!

    All of these muscles need to work together for optimal function of your core. Focusing on re-strengthening your core postpartum, even before starting “abdominal” exercises, is something you can practice throughout your day while sitting, standing and exercising. Follow these tips:

  • Inhale to relax your pelvic floor muscles, exhale to gently "zip up" your pelvic floor and transverse abdominals.
  • Stand, sit and move with your core. Engage you abs during everyday activities.
  • Lengthen tall through the top of your head (ie. maintain good posture) to strengthen your core and help flatten your belly postpartum.