Most women don't know how to lose baby weight after their little one is born. Birth and breastfeeding help you shed the majority of the pounds you packed on during pregnancy. However, the last few pounds tend to linger and usually accumulate in your abdominal area. Though your stomach has been stretched to the max, a simple diet and exercise plan can help you tone up and get back to your pre-pregnancy weight.
Eat a Nutrient Rich Diet
A healthy diet is the key ingredient to any successful weight loss program. Eat foods that are high in protein. Protein will give your body the fuel you need and help you build and maintain muscle mass. This will in turn help speed up your metabolism and help you lose weight more quickly. Foods like fish, chicken, yogurt and peanut butter are good sources of protein.
Foods rich in fiber are great for losing weight. Fiber fills you up and helps you feel full sooner. It also helps fat pass through the digestive system more quickly so less of it is absorbed by the body. Whole grains, fruits, vegetables and brown rice are high in fiber.
Eating every four hours and drinking plenty of water will help keep up your metabolism and give you the energy you need to work off those last few pounds.
Get Your Heart Rate Going
There is a common misconception that crunches are the only exercise you need to get flat abs. While crunches do help tone the tummy, they have to be done in conjunction with high intensity cardiovascular activity. Cardio training will help you burn the calories you need to lose weight.
In order to make a significant impact, plan to workout at least 5 times a week for at least 45 minutes. Aerobics, swimming, running and jumping rope are all cardio activites that burn a significant amount of calories. Do a variety of these activities in order to keep your weekly workouts interesting. Add some strength training to your routine to help you shed more pounds.
Targeting the Abs
The stomach is the problem area for most people who are trying to lose weight. However, new moms have an even more difficult time getting their loose stomachs looking lean and trim. Doing a variety of ab exercises as part of your workout routine can help you tone the abdominal muscles and get your tummy back to its pre-pregnancy condition. The key is to work on the different areas of your abdomen. You'll see more dramatic results if you train the upper abs, the lower abs, and the obliques separately.
Standard crunches focus on the upper abs. Reverse crunches work the lower abs and oblique crunches help to tone the love handles. The bicycle exercise is a great activity that engages all parts of the muscle. Try doing 3 sets of 15 reps of each of these exercises for a complete ab workout.
It is possible to get your flat tummy back after pregnancy. You just need the right diet and the right exercise routine, and you can't be afraid to break a sweat.