Many mothers face many challenges after giving birth. Taking care of your baby is a big challenge after giving birth, and getting rid of the belly and getting a tight belly is another challenge. The shape of the abdomen immediately after childbirth may cause concern for some mothers.
It is normal for the mother to gain from 11 to 16 kilograms of fat, placenta and amniotic fluid during pregnancy, and sometimes it is difficult to get rid of this weight, but the desire to get rid of the abdomen and accumulated fat remains an obstacle for many mothers, especially if the delivery was a cesarean section.
In this article, we will show you how to get rid of the abdomen after childbirth
How long does it take for your belly to return to its normal position?
During pregnancy, the muscles of the uterus expand to provide space for the fetus, and the uterus begins to return to its original size and position in the pelvis in a period of four to six weeks after birth, and the body begins to get rid of fluids in the form of urine, vaginal secretions and sweat, and the body begins to burn fat that it gained during pregnancy, so the process takes Several weeks until your belly returns to normal.
The importance of breastfeeding in losing weight
Breastfeeding helps to lose weight quickly after childbirth. Research has shown that the bodies of breastfeeding mothers tend to burn more calories by about 500 extra calories per day. Breastfeeding also helps the uterus return to its normal size and position faster.
The best ways to get rid of post birth belly fat
exercising contribute to burning the fat around the abdominal area and tightening the muscles to return to their natural shape, but you must wait and not start immediately after birth, doing abdominal exercises immediately after birth may cause the connective tissue surrounding the abdomen to tighten quickly before it can adapt, making it weaker and thinner, which will delay the restore its previous shape.
Some women may also develop a case of “diastasis rectus” after childbirth, which is a separation in the lower abdominal muscles, and exercise may worsen the problem; Therefore, it is best to consult a doctor before doing any exercise.
You must start with light exercises first
- In the first month after birth, gradually light abdominal exercises, that is, in the first two weeks, you exercise for only ten minutes, and in the third and fourth weeks, it increases to 20 minutes per day.
- In the second month, do 30 minutes of easy exercises at home every day.
- In the third month, your body will be in better shape, so you can choose a little stronger exercise and do it for 40 minutes a day.
To get rid of excess fat around the abdominal area after childbirth, you must follow a healthy diet that stimulates the burning process while providing your body with what it needs, especially if you are breastfeeding your child, you must take care of your meals well so that you can provide your child with what he needs to build his body, you can also check out the top 10 Most important meals for Breastfeeding Moms, and some of the foods that will benefit you in getting rid of the abdomen are:
- Grains because they are rich in fiber that helps with digestion.
- green tea because it contains the antioxidants “catechins” that help get rid of belly fat.
- water because it helps to melt belly fat, which facilitates the burning process.
- Avoid soft drinks and other drinks that work on the formation of the rumen.
Every mother wishes to regain her slim and ideal weight immediately after childbirth, and there is no need to worry about your ability to return to your pre-pregnancy body, as many mothers who gave birth naturally or by caesarean section were able to return to their fitness easily after childbirth by exercising and following the appropriate diet.
You must take your full time to heal and recover until you are able to exercise, and the most important thing is to know that you are a champion. Childbirth and raising children are a very difficult process and it is enough that you are doing a great job.