The most effective way to reduce belly fat after childbirth What to eat to reduce belly fat after childbirth

A firm, flat and curvy belly is what all girls want, especially for postpartum mothers, a sagging belly is a headache. So what is the most effective way to reduce belly fat after childbirth? What is the best food to reduce belly fat after childbirth?

The most effective way to reduce belly fat after childbirth

1. Shotgun throw

Sit on an adjustable bench at a 45-degree angle to the ground. Lie down with your head toward the floor and your feet hooked around the bench support bars. Hold a medicine ball in both hands above your chest. As your upper body rises, throw the ball straight up. Catch the ball and return to the starting position. Repeat 12 to 15 times.

Comments: This exercise weight loss method is simple but very effective and can achieve essential changes. It makes the whole body move and consumes excess fat. The solid ball has a certain weight. Postpartum mothers should stretch their muscles and bones when they start to exercise. When they feel tired, they should know when to stop.

2. Tighten your abdomen

Sit on the edge of a bench or chair. Place your hands on either side of your hips, hold onto the edge of the bench tightly, bend your knees, and slowly lift your legs toward your chest while leaning your upper body forward and bringing your chest toward your legs. Straighten your legs while leaning back with your heels about 12 cm off the ground. Repeat 12 times.

Comment: Note that the part where you apply force is where fat is consumed. If you do it right, you can lose belly fat with twice the result with half the effort.

3. Lateral bending

Hold a pair of lightweight dumbbells in both hands and raise them overhead with your elbows slightly bent. Keeping your back straight, slowly bend your body as far to the right as possible. Hold for a moment, return to the starting position, and then bend your body as far to the left as possible. Repeat 6 to 10 times on each side.

Comment: Dumbbells are lightweight. Don't increase the size to lose weight. Doing so may be potentially dangerous and you may hurt yourself if you are not careful.

4. Back stretching exercise

Lie face down on the back extension machine, with your back straight, your hands straight down, and your legs hooked on the leg anchor. From your hips to your hands, form a straight line. Lower your body until it is perpendicular to the ground. Lift your upper body up until your body is parallel to the floor. At this point, bend your back slightly backward and stretch your hands forward. Hold for a moment, then repeat 12 to 15 times.

Comment: Postpartum mothers usually do less exercise and have a stiff back, so it is recommended that they exercise within their ability.

5. Squat

Stand with your feet shoulder-width apart and hold a barbell in each hand at your shoulders. As you inhale, lower yourself down, keeping your back straight and bending your knees and hips until your thighs are almost parallel to the floor. Do not let your knees go past your toes. Hold for a moment, then return to the starting position as you exhale. Repeat 10 to 12 times, resting for 30 seconds between each rep.

Comments: Although the movements are simple, it is a bit difficult to do them well. The frequency of breathing should be paid attention to. After finishing, the weight on the waist will be reduced.

6. Pull down

Stand facing a pull-down machine. Grab a bar wider than shoulder width with both hands. Sit on a bench and pull the bar over your head. Pull the bar down until it touches your collarbone. Hold for a moment, return to the starting position, and repeat 20 times. Rest for 30 seconds between each set.

Foods to reduce belly fat after childbirth

1. Lemon. The sourness of lemon is mainly citric acid, which is an essential substance in promoting the process of heat metabolism and also has the function of eliminating fatigue. At the same time, it can promote the peristalsis of the intestines, so it can make the fat on the belly move and achieve the effect of abdominal weight loss.

2. Tomatoes. Tomatoes contain lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal motility. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, so it can eliminate abdominal fat.

3. Grapefruit. The acidic substances in grapefruit can help increase digestive juices, thereby promoting digestive function, and the nutrients are also easily absorbed. In addition, grapefruit is rich in vitamin C. More importantly, it contains less sugar, so it is the most suitable for weight loss to supplement vitamin C. It can help lose weight and supplement nutrition.

4. Pineapple. The proteolytic enzyme in pineapple is quite powerful. Although it can help digest the protein in meat, it is easy to cause damage to the stomach wall if eaten before meals! Therefore, you must pay attention to the timing when eating pineapple to lose weight.

5. Bananas. Bananas are rich in dietary fiber, vitamin A, potassium, etc., so they have great bowel regulation, muscle strengthening, diuretic and stool softening functions. In addition, bananas are mainly composed of sugar, which can be digested immediately after eating and quickly replenish physical strength. Bananas are also very filling, and just eating one can fill your stomach, and the calories are quite low.

6. Kiwi fruit. Kiwi fruit also contains a lot of proteolytic enzymes, so it is best to pair it with meat dishes. Kiwi fruit, which has a slightly sweet and sour taste, has the miraculous effect of preventing constipation, helping digestion, and beautifying the skin, so it has many benefits for losing weight in the abdomen.

7. Apple. It is rich in pectin, which accelerates detoxification and reduces calorie absorption. In addition, apples are rich in potassium, which can prevent leg edema. Slowly chewing a slightly hard apple releases its ingredients, which not only makes you feel full, but also has low calories.

I am still breastfeeding, will it be uncomfortable to exercise?

Try to wear loose, sweat-wicking clothing. This will help your body cool down and recover as quickly as possible.

If you are still breastfeeding, it is best to breastfeed or express milk before exercise to avoid the discomfort caused by breast engorgement. And wear comfortable underwear that can provide support for the breasts during exercise.

After exercise, the body tends to produce more lactic acid, which will enter the blood and be further metabolized by the body. Lactic acid will enter breast milk. The increase in lactic acid concentration in breast milk will change the taste of breast milk and may cause the baby to spit up milk. However, current research believes that this has no effect on the child's health. You can rest for half an hour to an hour after exercise and wait for the lactic acid to return to the level before exercise before feeding the baby.