lose pregnancy belly fat

How To Lose Your Pregnancy Fat

Taking care of the newborn, settling into a new routine, and recovering from childbirth can be stressful. And trying to lose that pregnancy fat during this process can seem impossible. 

But, the good news is it is not as hard as you think. 

In this article, we’ll go through seven proven tips to assist you in losing your pregnancy fat so you can embrace parenthood enthusiastically.


To begin, a new mother who breastfeeds her child can burn around 300-500 calories daily. 

This is because when you breastfeed, you use the calories from your diet and the fat cells accumulated in your body during pregnancy to increase breast milk production and feed your baby.

Knowing that breastfeeding not only helps to build your baby’s immunity but also to lose pregnancy fat can be pretty satisfying.


A simple morning walk with your baby in the stroller is an excellent option for losing fat. 

You can also try out simple movements like,

  • Russian twists 
  • crunches
  • Plank variations 
  • Hip lifts
  • Kegels
  • Flutter kicks 
  • Pilates-inspired exercises

Since the abdominal muscles stretch during pregnancy, sometimes you may have to wait for recovery. So, it’s always better to consult your doctor to determine if any workouts need to be avoided.

Maintain A Healthy Diet

Many mothers with the stress of getting into shape tend to go for weight-loss diets. However, going on diets may badly affect your baby’s health.

Instead, you can follow a healthy diet rich in fiber, protein, and healthy fats. 

Here are some tips to follow for a healthy diet;

  • Drinking enough water is the first step to healthy weight loss.
  • Avoid eating less than 1500–1800 calories daily, as this could impair your milk production.
  • Add green leafy vegetables, colorful vegetables, lean meats, and green tea into your diet.

Avoid Processed Carbs And Added Sugars

Despite their allure, sugar and processed carbohydrates are typically low in nutrients and heavy in calories. 

Increased weight, diabetes, heart disease, some malignancies, and even cognitive decline have all been linked in research to large intakes of added sugar and refined carbohydrates.

Read the food labels before making your grocery store food selections. A product is probably best avoided if sugar is among the first ingredients listed.

You may quickly lower your pregnancy fat by eliminating processed meals and sticking to whole foods like vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.

Belly Breathing With Abdominal Contraction

You may have seen a lot of yogis performing this activity. 

Your abs will strengthen, and you can lose pregnancy fat thanks to this exercise. 

To perform this exercise – 

  • Breathe deeply, lifting air from the diaphragm as you sit up straight. 
  • As you inhale, tighten your abs; as you exhale, relax them. 
  • Lengthen the duration you can hold your abs gradually.

Keep Wholesome Snacks Nearby

What you eat can be significantly influenced by the snacks that are nearby. 

By stocking up on healthy snacks, you may make sure you have something on hand when the mood strikes. Following are some healthy snacks to have on hand:

  • Greek yogurt 
  • homemade granola 
  • air-popped popcorn 
  • string cheese 
  • spiced nuts 
  • sliced vegetables, 
  • mixed nuts, and dried fruits. 

Get Plenty of Sleep

Yes, this will be pretty challenging. But you’ll benefit a lot if you make every effort to get enough rest.

According to research, a lack of sleep is associated with retaining greater weight after pregnancy. 

Asking for assistance from family and friends, as well as reducing your caffeine intake, are techniques that may be helpful.

Remember, your health is just as essential as your baby’s, so ask for assistance to get the sleep you require.

The Bottom Line

Pregnancy is when you feel like you’re in over your head. You’re juggling taking care of your new baby, not to mention all the other things that come with parenthood. But don’t let this overwhelm you. Plenty of strategies and tips like these can help you lose pregnancy fat and embrace parenthood with enthusiasm.

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