how can reduce belly fat after pregnancy,how to remove Belly fat in exercise ,it reduce belly fat after c section ,it is posible to Post pragnency reduce weight and tummy These article are explained in detail here
How can We reduce belly fat after Pregnancy.
After delivery your belly may not regain it old form and tightness immediately though this Will happen over time here are some tips to speed up the process .
Carbohydrates, protein, fats.
How much carbohydrate ,fats , protein? we use gram of protein by per body weight means if she is of 50 kg I think will be better if she can go for 70 75 gram of protein every single day don’t go only with the protein powders or the supplements it’s better to take maximum from the food that you are eating. what kind of food if you are a non-vegetarian You can take?
there are chicken breast and beef and all this stuff. if you are vegetarian then Paneer it’s cottage cheese near to the cottage cheese you can say it is very good source of protein it has protein and fat in balance so this is what you can use and you can just search for it there are many stuff that you can go for if you are in vegetarian this was all about protein.
now fat is very important what we do is we do the mistake by reducing the fat if you want to lose weight what this does is gives effect to the hormones for the males and The females also especially for the female it will effect in the endocrine system so if you want to lose weight plus you want be healthy you want your hormones to be in a good position you are breastfeeding
you need good hormones and all this things will happen only if you are eating good amount of fat you need at least 50 gram of fat you can go from 40 to 50 as you are comfortable if you have lots of fat in your body then you can go for 40 45 also it’s also okay but you have to eat this means as you weight that much fat you need or may be 10 gram lesser then
that so if you are 70 kg you need 70 gram or 60 gram of fat every single day this will not lead in the weight gain it will help you in the weight lose what you have to do is you have to calculate how much protein you are using every day how much fat you are I don’t know this company it’s a good app you can just put the name of the food
that you are eating and you will see all the nutrition that this food have so it’s in very comfortable way you can just download and you can have a look on it so this is how you can track for whole of your day now let’s move towards the carbohydrates. see carbohydrate is a tricky part if you are doing vigorous exercise may be you will need carbohydrates may be 70 gram 80 gram per day .
This is you have to see by your self what I want to say for example is a females weights 50 kg and she is doing little exercise every day so she can go about60, 70, or 80 grams of carbohydrates every single day you have to see if you are eating for example 60 gram of carbohydrate
are you feeling good you have energy you are not low if you feel that I m tired I want to eat then you can go for 60 65 as you are comfortable so this will be your carbohydrates range you have to feel it by yourself may be I am saying right now it’s very hard for you to understand but just keep your food Tracked you can do with the help of this app and this well help you it’s not rocket science.
How long your belly take to shrink back there normal.
1.24 hours after delivery
Initially you lose a lot of fluid weight hence along with the baby weight you may lose around 12 pound more
After one week
A lot more of the extra weight is dispelled in the form of urine. While breastfeeding also results in a lose calories and weight
After two weeks .
The effect of breastfeeding and hormonal changes will start to show a bit due to the massive reduction of extra liquid and calories
After 4 weeks
Weight Changes are more visible at this time it is possible to lose up to 40 pound so you might even be back to your pre pregnancy weight
After 6 weeks
Internal Change will also reshape you once you are pregnant look at the uterus contract to the Pelvis the belly start looking flatter
After A few months
Lifestyle adjustment like a healthy diet and reasonable exercise will help you get your tummy back to the firmness you desire
After 9 month
Down the line from delivery you will have shade all the excess fat that was gained during pregnancy
Tip to reduce belly fat after pregnancy.
Breastfeeding.
Breastfeeding it’s a natural activity that helps a new mother burn some calories however make sure to eat healthy food to provide proper nutrition to your self and the baby
Diet
With the right balance of fat carbs and protein diet can go a long way in helping you turn to your pre pregnancy weight
Staying hydrated
It is important to keep the major bodily functions going on including the extermination of extra calories therefore new mothers are advised to drink plenty of water
Exercise
Exercise goes a long way of helping shed does extra pound however start slow and take breaks making sure you don’t exert yourself.
Ball exercises to reduce belly fat.
With an exercise ball , you can try out many abdominal muscles exercises like ball crunches it’s great for strengthening your core muscles and improve your balance
Eating small and frequent meal .
Small and frequent meals will keep you NOURISHED while not over loading your system with two many extra calories In one go
Best exercise to reduce post pregnancy belly fat ….
1pelvic tilt (8 weeks post delivery)
Lie on your back with pillows proper under your hips and between your knee’s , squeeze your buttocks and draw your abs in stretching the abdomen
2 pelvic bridge (after 6 week pregnancy)
Do the pelvic tilt but lifting your hips up from the floor and maintaining that bridge before you lower yours .
3heel sides
Lay on the floor ,bend one leg up with the heel on the floor and then use your abdominal muscle to push the while away while exhaling
4 towel pulse
Pull a towel across your shines holding it in both sides with your hand left your shoulder of the ground and hold contract and release the abdominal muscle ..
getting back into shape after delivery may seem difficult but with patients and effort you will eventually see results remember to breathe and Trust the process ......
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