How To Lose Your Baby Belly!
Are you fed up? losing hope? not sure what to do or lacking motivation? If you have struggled to lose your baby belly, I am going to tell you exactly how you can achieve this goal, I know this is a VERY frustrating area for women all over the world, my wife was one of them and she knows first hand what it truly takes to get your figure back.
Interesting fact! In a survey of more than 7,000 women, more than 61% of first time mothers still had extra baby weight by the time their child hits 2 years old, I was actually quite amazed by this fact which spurred me on to do something about it.
Not everyone has access to a health and fitness coach and with so much information on the internet, I can truly appreciate that it’s difficult to know where to start. This is your easily digestible guide on how to lose your baby belly!
There are 3 main areas that you must focus on to get the results you deserve:
THE CORE & ABDOMINALS
There is actually a difference between your abdominal muscles and your core muscles, the abdominals sit on top of the deeper core muscles. Although they do need to be strengthened since they have been over stretched over the pregnancy, the biggest results come from working the deeper muscles of the lower back, transverse abdominis, pelvic floor and diaphragm, otherwise known as ‘the core’.
I have seen women shave inches off their waist within 10 days working these deeper muscles as it pulls everything back in, giving you a slimmer, pre-pregnancy waist without actually burning any fat. I encourage you to make the most of this because if you can start to feel better about yourself, fitting into smaller clothes then this will have a positive impact on your mindset, encouraging you to stay the course and get even better results.
THE 3 BEST EXERCISES INCLUDE
The Plank; There is a reason why this is the most common exercise mentioned for post pregnancy recovery, a true functional core builder that focuses on the deep muscles of the belly.
The Burpee; Usually reserved for sports professionals and athletes, this exercise will build your mid section stability, whilst engaging most of your body which has been dormant for a while!
Russian Twist; This exercise taken from a typical Kettlebell routine can be done with just bodyweight, targeting the obliques, lower back and stabilising muscles.
AN EFFECTIVE NUTRITION PROGRAM
Your nutrition habits would have changed so much during this period, since you would have gone off certain foods and you may have gotten used to either eating more than your calorific needs or maybe not enough in some cases due to feeling heavy. It is important to reestablished healthy values when it comes to food.
I recommend that you follow 5 meals a day, in the following sequence of breakfast, snack, lunch, snack and then dinner. This encourages your metabolism to be working optimally so you can lose excess body fat at an accelerated rate. Your basal metabolism accounts for more than 80% of all calories burned which shows you that exercise alone will not do it.
By developing healthy eating habits and not thinking about weight loss initially, this gives you a great platform to then play around with your macro nutrients later, adjusting them for weight loss more specifically.
EXAMPLE OF AN IDEAL DAY
Breakfast 7am: Full fat total Greek yoghurt and blueberries. If you don’t eat diary then try having a juice which is at least 50% spinach or kale to avoid overloading on sugar.
Snack 10.30am: Small handful of almonds & an apple. Alternatively, any nut or fruit with the skin on.
Lunch 1pm: A complex carbohydrate (small sweet potato, brown rice or brown pasta) coupled with a quality protein source such as chicken, eggs or fish. Remember, the goal is to nourish the body not starve it of what it needs to thrive.
*From this point, do not have any carbohydrate for the rest of the day to ensure fat loss!
Snack 3.30pm: Some hummus alongside carrot sticks or celery. Fats keep you fuller so you can drop your carbohydrates and stay satisfied.
Dinner 6pm: Include a quality protein source with a large bowl of salad and vegetables on the side. I recommend if you have a lean protein source such a chicken or sirloin, then add walnuts or avocado to your salad to keep you full. If you have a fatty fish such as salmon or mackerel, then avoid adding any nuts or avocado to your salad to balance it. Many people go too low fat when going low carbohydrate, that is a BIG mistake as you will be hungry in the evening.
•Please note, this is great for busy active mums alongside a training program also, if you are not training and simply looking to eat healthily, then opt for a lower carbohydrate content meal at lunch also. Some people generally need to eat a lower carbohydrate diet for results, please adjust to your body. Portion sizes should be adjusted so that you are starting to get hungry at eat meal interval.
The body is designed to work as a single unit, so doing full body exercises that encourage your core to function better (rebuilding your mid-section), build more muscle tone (1 pound of muscle burns 50 calories per day at rest) and release more growth hormone (the strongest fat burner on this planet) will give you very fast results. My wife gained her pre-pregnancy shape and weight within 3 months, it took her a little longer due to a c-section but this shows you what is possible with the right approach.
Let me be honest with you, it is going to take some tough work to get back on track. With regular exercise you will quickly start to feel strong again. My client Amy complained about struggling to hold her baby, always suffering from back and neck pain as they get big so quickly, strengthening your body will really help with this too.
If you found this article useful and informative, share it with your fellow mothers 🙂