You can easily save yourself occupied in daily life by doing some household chores, going for a bit of walk, preferring the stairs over the lift, cycling, dancing, swimming and so on. There are plenty of guides online to help you find comfortable running shoes, the right cycling shorts, or the best tampons to use for swimming.
Not only that but also prefer working out either in-home or gym. At home, you can perform simple yoga poses and do a bit of cardio. In the gym, do as the trainer guides you, and the changes in your apron belly shape will be evident in no time. Another important step towards losing apron belly fat is by changing your diet.
You will have to make sure that the food you eat contains less fat and more proteins. It will help if your plate looks fuller and greener with healthy fruits and vegetables. Cut down oil, butter, and other fatty substances from your regular meal. Go for dry fruits and drinks lots of water.
Drinking enough water will ensure your body stays hydrated and prevents loose skin as and when you lose apron belly weight. To eat the healthiest, we recommend you talk to a dietician and eat an apron belly diet that suits your body types. As per scientific research, one can gain a fatty apron belly around the abdominal area due to an imbalance in the hormone. Such situations are caused when a person suffers from high insulin and cortisol levels.
The only abdominal exercises you should do are the movements described in my diastasis recti article. If you would like to get started on resistance training, check out my article on postpartum strength training for new moms. So getting a flat stomach is not just aesthetic, it will improve your overall health dramatically! Mommy tummy does not go away on its own. You must actively work to get rid of any excess weight gain through a combination of diet and exercise. Excess abdominal fat especially visceral fat has been linked to major illnesses such as diabetes and heart disease.
With that said, it may never go away completely if you have a lot of weight to lose. The mommy pooch is different from the tummy overhang.
The pooch is caused by an abdominal wall separation, known as diastasis recti. But similar to the mommy tummy, the mommy pooch does not go away on its own. You will need to follow a dedicated diastasis recti training program to strengthen your stomach muscles. It depends on how severe your separation is, but you may start to see noticeable improvements in your mommy pooch in as little as 6 weeks.
Unfortunately, belly bands will not help you get rid of your apron belly. Whether you had a vaginal delivery or a c-section, there is nothing different in the approach you need to take to lose belly fat. It is still important for you to eat fewer calories than your body burns, and for you to burn more calories than usual on a daily basis.
I also have 17 tips on how to lose weight specifically for c-section mothers! Click here to get it now! It takes a combination of a healthy diet, a decrease in your calorie intake, and regular physical activity. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here. Hi Brittany ,thank you for such an insightful article. I just wanted to know can an overhang exist without DR too in a post partum case?
I have no separation in my muscles.. I do weight training ,stay on a calorie deficit and try and get my 10k steps each day ,take my protein ,vitamins etc too.. Hi Mohita! Thank you so much for the comment! You have made some amazing changes! Incorporating weight training, consuming a healthy varied diet, and getting in your 10, steps are keys to success. You are definitely on the right track! The most important thing to do is to stay consistent.
Regarding the overhang- it definitely can exist without diastasis recti! Hope this helps, good luck with everything! Hi Brittany. Wonderful article which cleared a lot of misconceptions about post partum belly for me. I had a question- can I do pilates after a C-section more than 6 months back and will it help lose my belly?
Yes, you should be able to do pilates 6 months after your c-section as long as you were given clearance by your doctor. Pilates can certainly help build a strong core in addition to consuming a healthy, nutrient dense diet!
Your article explained so much that I did not know. There is a process called panniculectomy that removes the pannus. It does not tighten the abdominal muscles by removing extra skin and fat, which gives you a flatter abdominal area.
It can also be combined with a tummy tuck or any other abdominal procedure, if desired. For those who are not comfortable with this, you could go for cool sculpting, which involves minimal invasion and freezing of the unnecessary belly fat.
An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! When snacking, choose healthier options, such as nuts, and cut down on processed foods, sugar, and alcohol. Make sure you also drink at least 2 liters of water daily, which improves skin elasticity and prevents loose skin after weight loss. Keeping a food diary will help you maintain your diet and figure out the problem areas you need to work on.
While they may not eliminate an apron belly, abdominal compression garments can help flatten the stomach overhang. Research shows that hormonal imbalance, such as high cortisol and insulin levels, can cause belly fat to accumulate around the abdominal area.
You can regulate your hormones by getting enough sleep, limiting your caffeine intake, and eating healthy fats and nutrient-rich foods. If you are comfortable with a cosmetic procedure that is less invasive and does not involve any surgical procedures, the CoolSculpting procedure can help. CoolSculpting procedure involves freezing of the extra fat around the belly area or getting rid of fat pad in pubic area using a cooling applicator.
Upon freezing of the fat cells, your body processes these frozen fat cells as waste. The procedure is quite fast, with a session taking about 30 to 60 minutes for each area. The number of sessions needed will depend on the amount of fat in the area, which varies between individuals.
However, it will take a while to see the results, sometimes starting from the third week after the procedure. Mostly, full results are visible after two or three months of the procedure. On the other hand, the laser procedure is all about the melting of that fat under the skin through a small incision on the skin area that gives an entranceway for the laser. After the fat is melted, the doctor will use a tube to suck it out and then stitch the incision.
It is also a less invasive procedure and non-surgical but helps one attain the result of getting rid of the apron belly. The process takes about one hour for every area, with the results showing faster than in the CoolSculpting procedure. If there are any swellings in the affected area, you will probably start seeing the results once the swelling goes away. The full results of the procedure will take a few months, though.
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