If you're a new mom, or even an experienced one, you know how tough it can be to get rid of that stubborn belly fat. It seems like no matter how much exercise and dieting you do, it just won't budge. But fear not! In this article, we'll explore some proven strategies for cracking the can't lose baby belly fat code.
Meet Your Adversary: Cortisol
First things first- let's talk about cortisol. You may have heard of this hormone before - it's often referred to as the 'stress hormone'. When your body experiences stress (like having a newborn), cortisol levels increase. And unfortunately for us moms, high levels of cortisol have been linked to weight gain in the abdominal area specifically.
So what can we do about it? One option is to try stress-reducing activities such as yoga, meditation or deep breathing exercises. These practices help decrease cortisol production in our bodies which ultimately helps reduce belly fat too!
Move That Body!
We all know that exercise is essential when trying to lose weight but did you know that certain types are more effective than others for shedding those unwanted pounds?
Resistance Training: Think Beyond Cardio
While cardio workouts such as running and biking will help burn calories and aid in overall health improvement they aren’t enough on their own when targeting pregnancy belly fat loss.
Resistance training works better because muscle = metabolism boost & calorie burn during rest.
Think push-ups,pull-ups,squats,lunges,bicep curls,triceps extensions deltoid lifts,dumbbell rows etc…
Resistance bands are also an excellent option since they add variety provide flexibility and work multiple muscles at once.
High Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) involves short bursts of intense activity followed by recovery periods where less intensive movement is done. These HIIT Workouts are short and intense, lasting less than 30 minutes each session. In research studies, doing this type of training consistently for 2-3 months has been shown to reduce belly fat more effectively when compared with longer-duration moderate steady-state cardio workouts.
The Foods You're Eating
Not only is it essential you eat right for your newborn baby's health, but your own nutrition is just as important if you want to get rid of that belly fat.
Eat plenty of protein
Protein intake can play an important role in weight loss protein necessitates many calories for digestion which amps up your metabolism ultimately leading to dropping those pounds.[^1] Sushi or egg white omelette anyone?
Complex Carbs & High Fiber Diet Ensure Fullness:
When we eat complex carbohydrates like whole grain cereals, breads or pasta our bodies take a longer time break down them releasing more sugars gradually while ensuring we don’t pile on additional calories. Additionally fiber-rich foods keep us feeling fuller for long periods prompting us not to binge-eat creating unwanted calorie accumulation[2].
Limit Sugar Intake
If there's one thing everyone agrees on these days, it's the need to limit sugar intake - especially when trying to lose weight around the waistline. Weaning yourself off excessive sugar (in particular processed sugar) can help balance out insulin levels and kickstart belly-fat reduction.
Remember: Say no NO!
| Regular Drinks To Avoid |
|---|
| Coke |
| Fanta Orange |
| Mango Smoothie |
Fats Are Not Your Enemy!
Fat doesn't have always have to be bad news – certain fats like monounsaturated and polyunsaturated fatty acids found in avocados,salmon,walnuts etc actually boosts metabolism helping burn extra calories eliminating stubborn post-baby pooches!
Posture Correction
Postural alignment issues can also contribute to incorrect weight distribution resulting in tummy fat. Some postures that are contributing factors are a anterior pelvic tilt and sway back extension, creating excessive moisture retaining core muscles developing abdominal areas. Targeting musculature of the glutes & lower back not only helps fix our posture but target specific zones of belly fat stores.
Adequate Sleep
It’s important than ever for new mothers to catch enough Zzz's each night now more than ever - lack of sleep has been shown to increase cortisol levels stress levels! Oddly enough progressively increasing the amount you ate towards bedtime hours could do more harm when it comes to shredding those pounds acheiving saner mind spaces is key in promoting restfulness
Supplements To Aid Belly Fat Loss
Always check with your GP before starting supplements but some supplements aids reducing excess belly fat include:
- L-Glutamine amino acid base supplement reduces inflammation linked with obesity.
- Green tea extract contains catechin which improves stimulation by controlling hormones like adrenaline..
- Probiotics reduce bloating & improve gut health – linked with efficient weight loss trends.
In conclusion,a combination of lifestyle changes such as exercise,dietary/lifestyle adaptions, and even added supplementation can help inch closer-getting rid off pregnancy-related polices while doing wonders on overall well-being.#