The gift of giving life is one of the greatest joys a woman can go through. Even after dealing with all the pain and sacrifice, the end result is always worth it. However, trying to get rid of mummy tummy can be one of the greatest frustrations women face in staying fit.
You are almost always left with a little reminder of your nine-month journey that comes in the form of abdominal adiposity. It sort of sounds like a science fiction movie, but rest assured, there’s no fiction to be found the first time you slip on a bikini postpartum and see excess baggage in your belly.
I hope I didn’t scare you, because I’ve actually been called to this meeting today to give you a solution to your problem. Be aware that you will need discipline and will have to make sacrifices once again. But from the evidence I gathered out on the streets, it won’t be any harder than going through a whole pregnancy. And congratulations on doing that by the way! I’m a pretty big sissy and could never get through it so my hat goes off to you.RELATED: RECOMMENDED PLANS FOR YOU
Consult with your doctor first
I know you are anxious to shed the poundage, but there is a grace period postpartum that you need to honor. If you try to exercise and alter your diet too soon, you could be putting yourself and baby into threat. Get clearance from your doc first then follow along with the steps below. The time to get started after pregnancy varies on the individual but it’s generally four to eight weeks. Your doc will give you the go ahead.
Fix your kitchen
You won’t need to eat mounds of ice cream and an overabundance of chips anymore. I actually suggest ridding your cupboards, freezer and refrigerator of all foods and beverages that are unhealthy and lacking in nutrients. Stock up on lean meats, eggs, fish, beans, whole grains, nuts and nut butters, fruits and vegetables. Now you will be equipped to eat nothing but healthy fare. Always honor your diet like thy neighbor.
Balance your meals, keep them small and eat frequently
Your body needs a balance of protein, carbs and fats to function optimally. Don’t buy into the hype of cutting whole food groups from your diet unless you have a specific allergy or intolerance.
When I say “balance,” I mean include a portion of protein, complex carbs and fat with every meal. Complex carbs are the healthy kinds that are high in fiber and nutrients, and are low on the glycemic index.
Eating small, balanced meals frequently will keep your hunger under control and give you higher energy levels throughout the day. A vegetable omelet with avocado and sprouted toast is an example of a balanced meal.
Cut your calories.
Before we leave the topic of food, does it stand to reason that you should reduce your caloric intake? It should because you are trying to lose weight in your gut. Since you can’t spot reduce, you must lose weight through your body as a whole unit. Aim for a 250-to-500-calorie daily deficit.
Do weight training.
If you spend all of your workout time doing ab crunches you’ll be sadly disappointed when your tummy stays intact. Targeting the abs is only one small part of the equation. You need to build muscle throughout your entire body because it is metabolically active tissue. The more muscle you have, the more calories you will burn and the flatter your tummy will become. Aim for three weight training sessions a week on alternating days.
Perform cardiovascular exercise that you like.
Notice that I said “that you like.” There’s probably no worse feeling than trudging through a cardio workout that you do not enjoy. Oh, and the reason you are doing cardio in the first place is to help promote more weight loss. Choose a form that puts a smile on your face when you do it. And if it doesn’t then fake the smile!
Do your workouts interval style too. Start with a light warm-up, increase your speed to a high intensity then come down to a low intensity until you feel recovered. Stomp on the gas pedal again and continue to follow this back and forth pattern.
Aim for 20 to 30 minutes of intervals and finish with a light cooldown. Ideally, your intervals should be a 1-to-2 ratio of fast to slow. That means if you go hard for 30 seconds, go light for 60. Do three interval workouts a week on non-weight or non-equipment training days.
Now you know what needs to be done. All you have left to do is implement the game plan. Be patient, be disciplined and be ready to see major changes.