Do you want to lose belly fat after having a baby? Well, you need to know that stomach fat is extremely tricky. Shifting it can get near to impossible at times – and losing it can get rather ‘frustrating’ for the simple reason that it is one of the most easily gained fats. As a new mum, you obviously want to get rid of all the belly fat that you’ve accumulated during your pregnancy. But how should you go about it?
One of the best things that you can do in order to start losing belly fat is to eat the right foods – foods that can help you achieve this goal of yours. If you keep eating processed foods and junk foods, you are sure to gain more fat around your stomach. The consumption of these foods is harmful, even if you barely fulfill your daily recommended calorie intake. Why? For the simple reason that these foods are bad for you and will only make you gain more weight. However, eating the right foods including vegetables, fruits and proteins etc. will make it possible for you to lose belly fat. A few of the foods that can help you get rid of belly fat are:
7 Fresh fruits
Yes I know fruits are packed full of carbs, and carbs aren’t all that good. But this is where you’re wrong – fresh fruits contain the right carbs, which are actually rather good for you. Also, fresh fruits contain natural sugar, which is known to boost energy and enhance your mood without having to put up with the crash that comes from other sources of not-so-natural sugar. Apart from that, fresh fruits also contain high levels of fiber – a dieter’s best friend – that assists in healthy digestion and makes you feel full for a longer period of time.
Some of the best fresh fruits for women who are interested in losing belly fat after having a baby are peaches, apples, plums and pears etc. All of these are naturally sweet, have high fiber content and are low in energy density or calories per gram. Just so you know, any food that is low in energy density is typically high in fiber and water content, thereby making you fill up quickly so you refrain from eating calorie-dense foods. One such fruit that truly stands out in this regard is water melon with over 91% water content.
Have higher calorie fruits in moderation
There are some fruits that are extremely high in calories and carbohydrates, which is why you should limit their consumption to be able to lose belly fat. These fruits include bananas, avocados, coconuts and plantains. When considered gram for gram, bananas are known to provide nearly three times more calories and carbohydrates as strawberries. Apart from that,, bananas and plantains offer nearly the same amount of fiber as strawberries, so you’ll just get higher amounts of calories and carbs from them.
6 Fresh vegetables
Like fresh fruits, fresh vegetables are another great food for women interested in losing belly fat after delivery. Fresh vegetables are also packed full of fiber, but unlike fresh fruits, they can also assist in curbing high –fat cravings, salt cravings (that typically lead to buttered popcorn or chips) and savory cravings of comfort food.
If you are interested in losing belly fat, it is highly recommended for you to have foods that are low in energy density. Just so you know, vegetables happen to be the foods with the lowest energy density. To give you an example, a 1-cup serving of sliced red bell pepper provides around 29 calories and an energy density of about 0.3 grams. On the other hand, a cup of bite-size cheese crackers contain 303 calories and 4.9 energy density. So which food should you choose to have? Of course, vegetables! The best part is that you can easily fill up on red pepper slices for fairly fewer calories – with your calorie intake under control, it will be much easier for you to lose belly fat and even your overall body weight.
What about fiber?
For those who don’t know, fiber is the part of plants that cannot be digested by your body. For this reason, it does not contribute any calories to your diet. But the good thing is that it makes you feel ‘full’ which is why it is helpful for those interested in losing weight. The best vegetable sources of fiber are cabbage, celery, squash, cauliflower, leafy greens and broccoli. Artichokes also top the list of high-fiber vegetables.
5 Green tea
If you wish to lose belly fat, it is highly recommended for you to drink green tea daily as it can help you do so due to the ‘catechins’ found in tea leaves. In a research study focused on the effects of green tea catechins in fat loss, it was found that participants who consumed about 625mg of catechins with 39mg of caffeine got to lose much abdominal fat as compared to participants that consumed a control beverage with no catechins and 39mg of caffeine.
This was just one research study – there have been countless others, all of which have shown that adding green tea to one’s diet can help lose belly fat and overall body weight too. The thing with green tea is that it contains a compound known as EGCG (epigallocatechin gallate), which is a type of antioxidant. This compound plays a significant role in terms of preventing the growth of fat cells. For those who don’t know, antioxidants are known to protect your cells, so with green tea, you get to lose belly fat and keep your immune system healthy too.
Can I take a green tea supplement?
There are two different options through which you can fulfill your daily requirement of green tea to lose belly fat. To begin with, you can have green tea as it is – but for that, you’ll need to have about 4 to 5 cups of green tea, which is must add is A LOT. The second option that you have is that of using green tea supplements. These are easily available at local health store and work just as well.
4 Black beans
Legumes of all sorts are packed full of fiber and protein – two of the most famous appetite crushers. When it comes to black beans, these owe their dark color to the high levels of flavonoids that they contain. Just so you know, research suggests that flavonoids can assist in thwarting the storage of excess tummy fat.
If you consume black beans as part of a healthy weight loss diet, there is a good chance that these will help you lose a significant amount of belly fat and weight in general. Beans are known to be full of fiber and have extremely low fat content. What this means is that these keep you full for an extended period of time and can also assist in keeping your blood sugar stable. With a one half cup serving of black beans, you will be able to acquire around 100 calories and 6 grams of fiber without any cholesterol or fat. There are many different ways of using black beans including dishes like black bean soup, bean burritos, refried beans and even black beans and rice.
Other benefits of black beans
Black beans can go a long way in terms of helping you control your blood pressure too due to their high magnesium and potassium content. Black beans also contain phenols that are known to protect cells in the body from oxidative damage – this is why beans of all sorts have the potential to lower the risk for certain forms of cancer and heart disease. To remove all those gas-generating sugars from black beans, just soak and rinse them before use.
Yes, I know you’re surprised to know that those rich tasting peanuts full of calories can help lose belly fat. Just so you know, the healthy fats contained in peanuts are burned far more quickly and easily than the less-healthy fats that creamy desserts, chips and cookies are full of. For this reason, if you wish to lose belly fat and weight in general, it is highly recommended for you to make peanuts your regular snack of choice.
The reason why peanuts can assist you in losing belly fat is because they contain high levels of protein and healthy fats including polyunsaturated and monounsaturated fats. To put it in simple terms, eating peanuts as a snack has the potential to help you burn more belly fat – if you don’t eat peanuts, it will take a lot more time for you to slim down. The best part about peanuts is that along with helping you lose weight, these also assist in preventing cardiovascular diseases. So apart from losing belly fat after having a baby, eating peanuts has a major incentive to offer!
How many peanuts should I eat?
Alright so a single serving of peanuts happens to be around 28 grams or 1 ounce. To make sure that you don’t eat too much or too less, it is highly recommended for you to use a food scale. While you are at it, it is highly recommended for you to abstain from consuming peanuts with added salt – the only ingredient on the label should be ‘peanuts’. So, if you want to snack on something, make sure it is peanuts instead of chips and cookies.
What makes eating oatmeal so beneficial for women interested in losing belly fat after having a baby is the fact that it is loaded with fiber. Due to its high fiber content, oatmeal helps avert hunger by slowing digestion. Also, fiber moves waste through your baby, which is why it is particularly beneficial in helping people achieve a flat stomach. However, when buying oats, make sure that you avoid the instant flavored varieties that are packed full of added sugar. The best oats to slim down faster are the unflavored rolled oats because they are unrefined – and unrefined oatmeal is known to contain higher amounts of fiber.
Dieting is known to have its drawbacks and the hunger and lack of satisfaction after a calorie-restricted meal are two of them. However, consuming fiber-rich foods like oatmeal can go a long way in terms of helping you avoid those hunger pangs. To begin with, oatmeal is generally rather chewy and takes longer to eat as compared to low-fiber foods. Apart from that, fiber absorbs moisture, which can prove helpful in making you feel full for an extended period of time – not only does oatmeal occupy more space in your tummy, it takes significantly longer to digest too.
Work on your oatmeal
If you can, it is highly recommended for you to make overnight oats if you run short on time in the morning – and make sure that you top it with a bit of fruit. The reason why this is suggested by experts is that both oats and fruit provide insoluble fiber that assist in reducing blood cholesterol. So, if you want to lose that belly fat – start having oatmeal!
Almonds are one of the most nutrient-rich foods available these days that are known for their high protein, magnesium, fiber, vitamin E, riboflavin, copper, manganese and phosphorus content. The best part is that their consumption can help you lose belly fat too. As long as you don’t overdo their consumption with huge portions, they will NOT make you gain weight. Remember, people who follow a weight-loss diet including nuts tend to lose more weight as compared to those who avoid nuts because they are very filling – and so has been confirmed by countless research studies.
A diet plan that is higher in protein has been claimed by experts to be far more filling as compared to a typical weight-loss diet. When it comes to almonds, these are known to have about 5.9 grams of protein per ounce. To get things straight for you, this is more than 10% of the 54 grams of protein per day that is required by a sedentary person who weighs up to 150 pounds. Yes, almonds are rather high in fat, but from their 14 grams per ounce fat content, only about 1.1 grams come from saturated fat. Much of these fats are healthy monounsaturated fats, which can prove helpful for those interested in losing weight.
What about their fiber content?
Almonds contain about 3.5 grams of fiber per ounce. The consumption of a high fiber diet including almonds will assist you in losing weight and belly fat much more quickly. With their high fiber content, almonds will make you feel fuller and you will absorb fewer calories from your food.