You are a mother who has recently given birth or has had a baby for a few months now, but you are still battling to get rid of that bulging belly.
And, for whatever reason, you are unable to exercise your way to a healthier weight. Well, this is the perfect read for you: How to lose mummy tummy without exercise?
The “Mummy Tummy” or the “Kangaroo Pouch” is a typical side effect of childbirth for women. This bulge is also affected by the mode of delivery (Vaginal or C-section).
What causes the mummy tummy?
During pregnancy, a mother’s body initially prepares to accommodate the growing baby and then to deliver the baby.
Thus, it is natural for a mother to gain weight during this phase. Also, the muscles and skin around the abdomen tend to stretch and thus loosen.
The surgical incision in the case of a C-section or Caesarean delivery creates the illusion of a band being strapped at the bottom of the belly. So, in addition to a mummy tummy, this results in a hanging belly.
Furthermore, many women develop diastasis recti during pregnancy. This is a medical condition in which the muscles surrounding the abdomen split abnormally as a result of overstretching.
Diastasis recti is pretty common in post-pregnancy mothers, especially if the mother is over the age of 35.
How to lose mummy tummy without exercise?
The best way to reduce weight or body fat naturally is to incorporate workouts into your daily routine. Exercise, on the other hand, is not a practical option for many people, particularly moms.
As a mother, you may have health issues that prevent you from exercising, or you simply don’t have the time or energy to do so.
Let’s have a look at a few steps you can take to lose that mummy tummy without exercising.
1. Lower your sugar intake
Sugar is naturally contained in many of the foods we eat daily, including fruits, vegetables, dairy products, rice, and so on.
Aside from that, we frequently consume extra sugar with our juice, coffee, tea, soda, etc. This sugar is nothing more than a calorie with no nutritional value.
Sugar has a high caloric content, and because it is quickly absorbed, it causes us to crave food again.
Furthermore, when we ingest more sugar, our liver is triggered to retain more fat than our bodies would typically do. This extra fat is then deposited around our stomach.
Celebrities and fitness enthusiasts are notorious for obsessing over their sugar intake.
2. Drink enough water / Stay Hydrated
Staying hydrated may be highly beneficial in assisting you to reduce weight around your stomach. Drinking plenty of water also aids in the removal of toxins from the body.
Some of the key benefits of staying hydrated include:
- Water aids in the burning of calories
- Water helps reduce hunger by taking up space in the stomach and making you feel full
- Drinking more water can help to reduce your cravings for soda or sugary beverages
- When we are properly hydrated, our bodies use nutrients more efficiently, lowering the need for additional energy and food
Drinking a glass of warm water first thing in the morning is a really healthful habit. It hydrates the body and serves as a gentle cleanser before beginning the day.
3. Get enough sleep
Several studies have found that getting less sleep can cause a person to consume more calories than usual.
According to a study done by King’s College London, a sleep-deprived individual consumes 385 more calories per day. Such habit, if maintained over time, may result in weight gain.
Sleep must be seen as a superpower, and it aids in the healing and restoration of our bodies for the following day.
Sleeping for at least 8 hours every day is a healthy activity that may contribute to the reduction of belly fat or the mommy tummy.
4. Relax and De-stress
When we are worried or stressed, our bodies produce steroids and stress hormones. These have an impact on our digestive system and might cause constipation and bloating.
When we are stressed, our bodies produce cortisol, a stress hormone that causes us to eat more. In addition, a protective layer of fat forms around our waistline to protect our internal organs.
As a result, it is critical that we unwind and engage in relaxation activities throughout the day.
5. Watch what you eat
If you want to lose weight without exercising, you must pay close attention to what you consume.
Weight loss is based on the principle of burning more calories than you consume while adhering to a nutritionally balanced diet.
A well-balanced diet ensures that we get enough of each nutrient our bodies require.
Empty calories and carbohydrate overload are all too familiar! It’s time to keep an eye on and handle that.
It is recommended that you follow a nutrition plan and keep track of your calorie consumption.
6. Consume more Protein and Fibre
One of the biggest advantages of consuming high-fibre foods is that they help us feel fuller quickly, preventing us from overeating. They also help in avoiding mid-meal binging.
Legumes, oats, apples, bananas, oranges, and other fruits and vegetables high in fibre are examples of such foods.
In addition to fibre, we should strive to meet our bodies’ daily protein requirements.
Protein takes longer to digest and stimulates the release of the Peptide YY hormone, which makes us feel full.
Incorporate lean proteins into your diet, such as eggs, salmon, beans, and so on.
7. Choose healthy fats rich in Omega 3 fatty acids
Avoid saturated fats and replace them with healthy fats. Instead of butter, use olive or coconut oil for cooking.
Omega 3 fatty acids will not only help you burn fat, but they will also help reduce inflammation, which may be one of the causes of your post-pregnancy belly pouch.
8. Consume Vitamin-C
It also aids digestion, protects against oxidative stress, and supports blood regulation.
Oranges, lemons, guava, broccoli, and strawberries should all be included in your diet.
9. Pay attention to your Posture
An incorrect posture can also lead to a paunch.
Holding your posture incorrectly for several weeks or months might affect how much of your belly protrudes out.
Maintaining proper posture will be very beneficial in getting a flat stomach in the long run.
10. Take long and lazy walks
Finally, I couldn’t help but recommend the simplest type of exercise. Without burning calories, you cannot expect to make significant improvements.
You must engage in some form of activity in your life. Besides, walks can provide many other benefits, as they can assist you in your stress-reduction efforts.
The walk need not be boring. You can listen to your favourite music while relaxing in your local park, and you can even take your dog out for a walk.
Ask your partner or a friend to enjoy a walk together while talking about how quickly your children are growing or why you should see the latest Marvel movie.
One piece of advice: if you spend a lot of time on the phone, continue walking whenever you receive a call. By the end of the day, you will have taken anywhere from 1000 to 1500 extra steps as a result of this habit.
Another thing you could do is to take the stairs wherever possible.
Just look into how you might make minor changes to your lifestyle to make it more active.
And, most importantly, stop smoking (if you smoke).
Trying to lose the mummy tummy without exercise is a difficult task that may take longer than planned, but it is not impossible.
You must be diligent in your nutrition, maintain good health, and strive for an active lifestyle.
Having said that, it is always advisable to exercise in the long run for general bodily health.
You can experiment with several types of workouts to see what works best for you. You can also seek advice from professionals who make you feel at ease.
Exercise is becoming increasingly important these days when most of our work entails sitting for lengthy periods of time in front of our computers.
I hope this article has answered your question about how to lose mummy tummy without exercise 🙂