Without a doubt, pregnancy changes a woman’s body. These changes, however, are not the same with every single one.
This is why there are some women who wonder why they have not been able to shed off the weight they gained after giving birth.
Not to mention, there are different factors that explain why you still haven’t been able to get rid of your pregnancy belly.
Some of these factors include how much weight you gained while you were pregnant, your diet and exercise habits after giving birth, and whether or not you breastfed.
Even if it’s been years since you gave birth, you may still struggle with your postpartum weight.
Some women are even wondering how to reduce pregnancy belly after 5 years of giving birth.
If you are one of these women, you better keep on reading so you can learn more about your postpartum belly and how you can reduce it.
But also, keep in mind that your body did a pretty awesome thing and you shouldn’t criticize it for not looking as toned as it once was.
Here are some things that can help you out.
Why Do You Still Look Pregnant?
Your pregnancy belly did not happen in just one night. It went through a transformation over the course of nine months.
And because of this, your weight has also fluctuated.
And even if you’ve already given birth, no matter how long ago that was, it will still take time for your body to fully recover from pregnancy.
Your tummy will take time to return to its original size, depending on several factors.
Apart from your diet and exercise habits, you also have to remember that hormonal changes can affect your tummy’s size.
But if you eat right and exercise regularly, you’ll be able to see gradual changes in your tummy.
You’ll also be able to slowly burn off the extra fat you put on for nourishing your baby inside your tummy.
So even if it’s been years since you gave birth, you may still look pregnant; especially if you have not been following a strict diet and regularly exercising.
When Does Your Body Go Back to Normal?
Unfortunately, there is no clear answer here. It will vary depending on each woman, as well as their daily routine after giving birth.
While there are some new moms who have been able to bounce back and regain their pre-pregnancy bodies after a few weeks of giving birth, it is not always the case.
Although it is possible, it really doesn’t happen like that for most moms.
It’s still possible that your body will change its shape after pregnancy.
This is why it may be hard to go back to your pre-pregnancy weight or shape.
The trick here is that you should be patient and trust the process.
Your tummy took nine months to stretch and house a full-term baby.
And because of this, it only makes sense that losing that weight you put on may take weeks or months too.
Here are some of the things that may affect when your body will go back to normal:
- Your shape and size before becoming pregnant
- The weight you gained while you were pregnant
- How physically active you are
- And your genes
You can get rid of belly fat easier if you breastfed, gained less weight during your pregnancy, and if this is your first baby.
But don’t worry, most women aren’t able to go back to their previous weight right away.
After all, they have become so preoccupied and busy taking care of a little human.
Don’t feel guilty that you’re still struggling with your pregnancy belly after 5 years.
How to Reduce Pregnancy Belly After 5 Years
So really, how to reduce pregnancy belly after 5 years?
The secret here is a no-brainer. You can achieve much when you focus on changing your lifestyle by eating right and exercising.
Also, you have to remember to take care of your health and get enough sleep. These are the only tips you need to know to reduce your pregnancy belly:
1.) Exercise Regularly
Exercising has been an effective way of getting rid of belly fat– whether you gained it from pregnancy or eating too much.
When you exercise, you are actually toning the muscles in your stomach and burning calories.
No matter what exercise you do, it will already be a big help to getting rid of your pregnancy belly.
You can even take your baby out for a walk in his stroller. This will already be a good way to start getting some physical activity done.
And once you’re ready, you can go for these options:
- Cardio exercises – Jog or run for at least 30 minutes several times a week.
- Do some transverse holds – Flex your abdominal muscles by sucking in your belly. Think of it as trying to fit into a tight pair of jeans. Hold the pose for 5 to 10 seconds. Do 3 sets of 10 repetitions per day.
- Try planking – Strengthen your core muscles by planking. Do 3 to 4 sets of 30-second planks each day to start.
- Do some squats and lunges – Train your lower body by doing some squats and lunges.
You don’t need an expensive gym membership to get some exercise into your routine.
The trick to exercising is to find something you really enjoy and stick with it. You need to be consistent so you can start seeing progress.
2.) Change Your Diet
Stop eating empty calories. The best way you can lose weight is when you start eating right.
Your diet should include these things:
- Lean protein – Ground beef, chicken, shellfish, turkey, eggs, tofu, beans, tempeh, etc.
- Healthy fats – Olive oil, coconut oil, avocado, flax seeds, nuts, chia seeds, etc.
- Iron-rich foods – Lentils, spinach, red meat, shellfish, quinoa, liver, etc.
- Vitamin C – Strawberries, oranges, tomatoes, papaya, guava, broccoli, etc.
- Vitamin A – Sweet potato, winter squash, kale, liver meats, salmon, etc.
Apart from eating right, you should also practice portion control. Be mindful about what you eat and how much you’re eating.
This way, you don’t end up eating too much all the time.
3.) Take Your Time
Again, your body will not change overnight. You will have to train your body and your mind to start doing physical activities before you can see results.
The important thing is that you and your baby stay healthy. The best way to lose weight safely is to lose around 1-1.5 pounds per week.
Avoid skipping meals since this might just backfire on you and make you gain more weight than before. At the same time, you shouldn’t go on a crash or a fad diet.
While there are some diets that promise to help you lose weight quickly, they don’t have any lasting effects.
And sure, you may lose weight with them but after some time, the novelty of the diet will wear off on you. You may end up with more weight than before.
4.) Learn to Love Yourself
You may never return to your pre-pregnancy shape. This is because pregnancy causes long-term changes to a woman’s body.
You have to learn to accept this reality and just focus on being healthy as your main goal.
When you do, you just might be able to achieve more than just losing your pregnancy belly.
The key here is to love yourself and be mindful of your choices from now on.
More on weight loss: Why Can’t I Lose Weight While Breastfeeding
Frequently Asked Questions
1.) How can I reduce my tummy after 4 years?
Whether you’re wondering how to reduce pregnancy belly after 5 years or 4 years, the same tips apply.
You will need to work on your daily habits and your lifestyle change so you can start seeing the results you are aiming for.
2.) Will my pregnancy pooch ever go away?
Be patient. It will take some time for your body to fully recover from your pregnancy.
In some cases, your postpartum belly might never go back to the way it was before.
You have to learn to accept this fact and love the new body that you have now.
Needless to say, you should work hard to make your body healthier instead of just looking better.
3.) How can I lose my belly fat after 5 years of C section?
If you had a C-section, you can still practice these tips. The only thing that would differ is to take exercising lightly.
Don’t push your body too much since you went through a surgery.
Start with simple exercises and move on from there only when you’re ready.
This is the best way you can be sure that your body is ready for the physical toll of exercising.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.