Weight loss after delivery is much harder than losing weight at most other times. Moms who’ve had a normal delivery will have a much easier time losing weight than women who’ve had a C-section since they won’t have to wait as long to heal.
Diet and exercise can get you back to your pre-pregnancy weight. Other factors, like genetics, how much sleep you get, and stress (or lack of it), also play a role in how fast you can lose weight.
Here are a few low to no cost home remedies to help you lose weight after childbirth.
These home remedies include foods, beverages, and exercises. There’s nothing on this list that’s hard-to-pronounce or tough to find. Combine a few of these suggestions and to see an upswing in energy and lose weight naturally.
Tone your belly by doing ab crunches. These exercises will take some discipline (and time), but will be worth it. You’ll burn more calories when you have more muscles, and ab crunches are a great way to get them.
The right core-strengthening exercises, along with other physical activity, and a proper diet, can banish your extra weight and baby belly. Here are a few ab crunches to tighten up your belly.
Similar to a yoga exercise, the Bridge involves lying on your back with knees bent and arm at your sides. Your feet should also be on the ground. Take a deep breath and pull in your belly button, the exhale and tip your pelvis up in the air. Your upper body should form a straight line from shoulder to knees. Hold for a count of five to ten, exhale, and then lower your body to the ground.
Single Leg Plank
Assume an upper push-up position with hands beneath your shoulders. Put your feet together and curl your toes so of your weight rests on the back of them. Lift one leg off the floor and point your toes. Keep tailbone straight and abs tight,.Hold pose for five seconds. Repeat the process with your other leg. Do five to eight sets.
Some women have more than a flabby belly after childbirth. They suffer from diastasis recti abdominus. This condition results in a separation of the abdominal muscles’ top layers and weakens the tissue that holds it together. It can run in families or occur after childbirth. Kegels and core exercises will work in most cases. Physical therapy or surgery may be needed for some DRA patients. Ab crunches, however, will work fine on average, post-pregnancy belly fat.
Green tea is one of the healthiest beverages you can drink. It boosts metabolism, and has thermogenic (fat-burning) properties, according to some studies. Drinking green tea also curbs your appetite, so you won’t be tempted to eat as much.
The green tea you buy at the grocery store has these benefits, but if you want better appetite-reducing power, order matcha green tea online. Like regular green tea, matcha green tea contains a small amount of caffeine and a soothing amino acid called L-Theanine. This combination energizes you but allows you to remain calm. L-theanine improves alpha brain waves to increase concentration.
One note- green tea is safe before and after pregnancy, but avoid it if you are pregnant or breastfeeding due to possible traces of lead and fluoride.
Walk After Meals
Walk for 15 or 20 minutes after each meal instead of sitting in front of the TV or computer. It will boost your metabolism and make it easier for you to burn fat.
Walking is perfect whether you have a lot of belly fat to banish or just a little. You can do it whether you’re bottle-feeding or breastfeeding your baby. Walking tones your legs, stomach and gets your blood circulating.
Take a walk with your baby in the stroller every day if you have a hard time getting to an exercise class or doing crunches. Sure, walking won’t tighten your abs like crunches, but it will give you energy and serve as a “gateway” exercise to more intense physical activity.
Eating Apples and Other Fiber-Rich Foods
Apples contain pectin and antioxidants to boost metabolism and burn fat. They are also full of fiber to fill you up, so you eat less.
Other fiber-rich foods to prevent you from overeating include:
- Chia seeds
- Air-popped popcorn
- Brown Rice
- Sweet Potatoes
- Steel-Cut Oats
Eat these foods as snacks or use them in healthy salads and other recipes. High-fiber, low-calorie foods are excellent for digestion, too, and contain Vitamin C, protein, iron, calcium, and other important nutrients.
Stay hydrated by drinking ten cups of water a day or 13 cups if you’re breastfeeding. This amount includes the water in your food and your tea, juice and other beverages. Water helps flush out toxins and drive out excess fat in your body.
Colorless or light yellow urine indicates you’re getting enough water. Increase your water intake if your urine is deep yellow or darker.
Drink Cinnamon Water
Like green tea, cinnamon burns fat naturally. Drink a cup of cinnamon water twice a day – in the morning and before bed Mix a half-tablespoon of powdered cinnamon into warm water. Strain the cinnamon water and add a tablespoon of honey to sweeten it.
Warm Water with Lemon or Lime and Honey
Don’t like cinnamon – or green tea? Drink a glass of hot or warm water with a few teaspoons of lemon or lime juice each morning before breakfast. It will detoxify your system, burn fat, and speed up your metabolism.
Many sources claim drinking lemon water first thing in the morning is a great weight loss aid/body cleanse due to the amount of Vitamin C in lemon juice. A study showed people who consumed more Vitamin C weigh less than people who don’t consume a lot of the vitamin. Lemon juice also contains the antioxidant flavonoid hesperetin, which has been shown to encourage weight loss.
More After Delivery Weight Loss Tips
- Don’t skip meals, no matter how busy you are with the new baby. You’ll feel weaker if you don’t eat, and more prone to eating junk food or more food than necessary when you do eat.
- Instead of three meals a day, eat five or six smaller meals and snack of fruits, cheese, or nuts throughout the day.
- Eat a healthy breakfast in the morning (a tomato omelet with whole wheat toast, for example) to stay energetic and avoid a mid-morning slump.
- Avoid fried foods. Eat baked or broiled entrees instead.
- Eat your meals and snacks at a slow pace. When you eat fast, you’re less likely to notice how much you eat. Fast eaters also miss out on tasting and enjoying their food.
Lastly, breastfeeding isn’t a weight loss technique, per se. However, breastfeeding will make it easier to lose some weight because the body burns calories to produce milk. Fat cells stored in your body and calories from your diet work together to give you the energy to breastfeed.
Even if you eat 300 to 500 additional calories a day, you may still lose weight while breastfeeding. Make healthy food choices while breastfeeding by eating fruits, vegetables, meat, fish, poultry, eggs, cheese and other whole foods.
Avoid processed foods with preservatives, GMOs and excess salt and sugar. Your focus should be on eating healthy to provide quality milk production.
Don’t depend on breastfeeding to lose post-pregnancy weight. Weight loss, after pregnancy or anytime, depends on exercising, eating quality food and eating fewer calories than the recommended daily intake.