Last Updated on September 12, 2023
Having a baby is a very special occasion, but it also brings about some changes in our bodies that many moms are not so thrilled about.
One of these changes is the infamous “mom pooch,” that stubborn belly pouch that seems almost impossible to get rid of.
But the good news is, with a little effort and consistency, you can say goodbye to the mom pooch and hello to a flatter tummy. Here are five simple tips to help you get rid of mom pooch and enjoy a healthier lifestyle overall.
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Is it Actually Possible to Get Rid of Mom Pooch?
Is it actually possible to get rid of the mom pooch? The answer is yes, but it requires a combination of healthy lifestyle choices, targeted exercises, and patience.
Of course, there are also procedures such as tummy tucks and mommy makeovers that can be used as a quick fix. However, this comes with its own set of pros and cons, which we will discuss in a separate blog post.
But if you’re looking to do things naturally, continue reading the tips below.
How to Get Rid of Mom Pooch
Start with a Nutritious Diet
The first step in losing the mom pooch is to pay attention to what you eat. Start by incorporating more fruits, vegetables, lean proteins, and whole grains into your meals.
Avoid processed foods, sugary drinks, and excessive snacking. Remember, abs are made in the kitchen, so focus on nourishing your body with wholesome and nutritious foods.
5-Day Sample Meal Plan
Day 1:
– Breakfast: Scrambled eggs with spinach and bell peppers
– Snack: Apple slices with almond butter
– Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a balsamic vinaigrette dressing
– Snack: Greek yogurt with blueberries
– Dinner: Baked salmon with roasted asparagus and quinoa
Day 2:
– Breakfast: Overnight oats with chia seeds, berries, and almond milk
– Snack: Carrot sticks with hummus
– Lunch: Turkey wrap with whole wheat tortilla, avocado, lettuce, and tomato
– Snack: Mixed nuts
– Dinner: Grilled shrimp with zucchini noodles and a garlic lemon sauce
Day 3:
– Breakfast: Protein smoothie with banana, spinach, almond milk, and a scoop of protein powder
– Snack: Cottage cheese with pineapple chunks
– Lunch: Quinoa salad with grilled chicken, roasted vegetables, and a citrus vinaigrette dressing
– Snack: Hard-boiled eggs
– Dinner: Chicken breast with steamed broccoli and brown rice
Day 4:
– Breakfast: Whole wheat toast topped with avocado, tomato, and a poached egg
– Snack: Watermelon cubes
– Lunch: Lentil soup with a side of mixed greens salad
– Snack: Rice cakes with almond butter
– Dinner: Grilled steak with roasted sweet potatoes and sautéed green beans
Day 5:
– Breakfast: Veggie omelet (spinach, mushrooms, onions, and bell peppers)
– Snack: Greek yogurt with honey and sliced almonds
– Lunch: Quinoa-stuffed bell peppers with ground turkey, black beans, and corn
– Snack: Edamame beans
– Dinner: Baked cod with lemon herb sauce, served with roasted Brussels sprouts and wild rice
Please note that this is just a sample meal plan and it’s always a good idea to consult with a healthcare professional or registered dietitian for personalized advice and guidance.
Engage in Regular Cardiovascular Exercise
Cardiovascular exercises like running, brisk walking, swimming, or cycling are essential for burning calories and shedding excess fat, including the mom pooch.
Aim for at least 150 minutes of moderate-intensity cardio per week or 75 minutes of high-intensity cardio.
You can break it down into 30-minute sessions for five days a week or find a routine that suits your lifestyle.
5-Day Sample Cardio Routine
Day 1: Brisk Walk
– Warm up for 5 minutes with dynamic stretches.
– Start with a brisk walk for 30 minutes, maintaining a steady pace. Focus on your posture and engage your core muscles.
– Cool down with static stretches for 5 minutes.
Day 2: Interval Training
– Warm up for 5 minutes with dynamic stretches.
– Alternate between 1 minute of high-intensity exercises (such as jumping jacks, high knees, or burpees) and 1 minute of low-intensity exercises (such as marching in place or step touches) for a total of 30 minutes.
– Cool down with static stretches for 5 minutes.
Day 3: Cycling
– Warm up for 5 minutes with dynamic stretches.
– Go for a 30-minute bike ride, whether outdoors or on a stationary bike. Adjust the resistance to match your fitness level.
– Cool down with static stretches for 5 minutes.
Day 4: Dance Workout
– Warm up for 5 minutes with dynamic stretches.
– Choose a dance workout video or join a dance class that suits your fitness level. Follow along for 30 minutes, focusing on proper form and enjoying the rhythm.
– Cool down with static stretches for 5 minutes.
Day 5: Circuit Training
– Warm up for 5 minutes with dynamic stretches.
– Create a circuit of exercises targeting different muscle groups, such as squats, lunges, mountain climbers, or high planks to low planks. Perform each exercise for 1 minute, and repeat the circuit for a total of 30 minutes.
– Cool down with static stretches for 5 minutes.
Remember to listen to your body and modify the intensity or exercises as needed. Stay hydrated and make sure to consult with your healthcare provider before starting any new exercise routine.
Incorporate Strength Training
Strength training is crucial for toning your muscles and boosting your metabolism. Focus on exercises that target the core, such as planks, crunches, and Russian twists.
Additionally, don’t forget to work on other muscle groups to create a balanced physique. Consider including exercises like squats, lunges, and push-ups in your routine.
It’s best to consult with a professional before diving into a new strength training routine as certain things such as diastasis recti or other postpartum issues may need to be taken into consideration.
Embrace Postpartum-Specific Exercises
After giving birth, your body needs time to heal, especially if you had a C-section or any complications.
It’s essential to consult with your healthcare provider before starting any exercise program postpartum.
Once cleared, gradually incorporate postpartum-specific exercises like pelvic floor exercises and gentle yoga or Pilates routines. These exercises can help strengthen your core and abdominal muscles, providing stability and support in a safe and effective way.
You should also be very mindful of your posture as you work towards rebuilding your core strength and toning your abdominal muscles.
Stay Consistent and Patient
Losing the mom pooch takes time and dedication, so it’s essential to stay consistent and patient throughout your journey.
Remember that everyone’s body is different, and progress may vary. Celebrate the small wins along the way and focus on the positive changes you’re making for your overall health and well-being.
Wrapping Up
By following these five simple tips, you can say goodbye to the mom pooch and regain confidence in your body.
We know it can be very challenging, but don’t give up, stay focused, and celebrate the transformation that comes with self-care and a healthy lifestyle.
