Do you find yourself asking the question, "Why do I still look pregnant" after giving birth? Here's what you should know about your postpartum belly, and why that mum pooch keeps on lingering long after you've given birth.
After giving birth, many mothers try to get back into shape only to be frustrated because it’s not happening fast enough. In fact, some women look very much pregnant after giving birth.
Even with adjustments to one’s lifestyle (reducing daily calorie intake and incorporating regular exercise), it can still take a while before they can see results, leading them to feel like a failure.
Postpartum Belly Problems: Why Women Still Look Pregnant
Why do I still look pregnant after giving birth?
This is a common question among women who are missing their pre-baby bodies. However, the answer to that is not that simple as it involves a lot of different factors.
Aside from the extra weight distributed all over their body, the main culprit here is the postpartum belly which still pretty much looks like a pregnancy belly.
For most women, it takes six to eight weeks for their stomachs to shrink back down to normal size after giving birth. This is because both the stomach and uterus expand to accommodate a baby.
The uterus makes room for the baby by expanding over the pubic bone, pushing out the abdomen in the process. Hence, women can appear “pregnant” six months after the delivery. Thus, it would take six to eight weeks to lose the post-pregnancy tummy.
It is important to be patient when trying to get your post-baby belly to shrink. Besides, it took nine months for your abdominal muscles to stretch and accommodate a full-term baby. So it only makes sense that it will also take a while (a few weeks or months) for it to tighten up again.
You also need to remember that women’s bodies are different; some may find it easier to lose that stubborn pregnancy weight while others may be stuck with it for longer periods of time. The speed and degree of the postpartum belly shrinking and tightening can depend on a few factors, such as:
- What shape and size you were before you got pregnant
- How much weight you gained during pregnancy
- How physically active you are
- Your genes (this is something you can't do anything about)
Some mums may find it easier to shed weight if they:
- Gained less weight than average during pregnancy.
- Are breastfeeding
- Just had their first baby
Diastasis Recti and Abdominal Separation
Some women suffer from diastasis recti, or abdominal separation while pregnant. This can be one reason why you still look pregnant after you already gave birth.
Diastasis recti occur as your uterus expands, separating your stomach muscles. It makes your stomach protrude. Hormones have a role in this, as does the pressure that a growing baby places on your body.
Women who have had multiple children, twins, or a bigger infant may experience abdominal separation. You may detect an unusual shape or protrusion in your stomach if you have abdominal separation. Aside from the protruding belly, diastasis recti may also cause lower back pain.
Postpartum abdominal separation is common and takes time to heal. If you don’t put any extra strain on your stomach while you’re pregnant, you can avoid abdominal separation. Avoid doing strong core workouts such as planks or sit-ups. Try not to carry heavy objects, undertake severe abdominal stretching, or sit up too quickly after giving birth.
Other Reasons for Gaining Weight After Pregnancy
Losing weight after pregnancy can be a challenge for many women. While a healthy diet and regular exercise are important, there are other factors that can contribute to weight gain or hinder weight loss.
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Sleep Deprivation
Lack of sufficient sleep is a common struggle for new mothers, and it turns out it can also impact weight. Research indicates that women who don't get enough sleep after giving birth are more likely to gain weight and struggle with losing their pregnancy weight.
In fact, a study found that women who slept less than five hours per night six months after giving birth were three times more likely to retain their baby weight and potentially gain more.
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Hypothyroidism
During and after pregnancy, some women experience hypothyroidism, a condition where the thyroid gland doesn't produce enough thyroid hormone. This can lead to weight gain or make it difficult to lose weight.
If you're having trouble shedding post-pregnancy pounds despite a healthy lifestyle, it's worth discussing this possibility with your obstetrician. They may recommend a thyroid test to assess your hormone levels.
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Stress
Being a new mother can be overwhelming and stressful. However, the impact of stress on weight gain is often underestimated. When you're stressed, your body produces higher levels of stress hormones like cortisol, which can contribute to weight gain.
Additionally, stressed individuals may be more prone to emotional eating, turning to food as a coping mechanism. It's crucial for new moms to prioritise self-care, seek support, and find healthy ways to manage stress to maintain a healthy weight.
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Changes in Eating Habits and Food Choices
Pregnancy can bring about significant changes in eating habits and food preferences. After giving birth, some women may continue consuming the same high-calorie foods they craved during pregnancy or develop new eating habits that hinder weight loss.
It's important to be mindful of your food choices and strive for a balanced diet that includes nutrient-dense foods to support your postpartum recovery and weight loss goals.
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Shifts in Lifestyle and Physical Activity
The arrival of a newborn brings about substantial lifestyle changes, which can impact physical activity levels. Sleepless nights, round-the-clock caregiving, and other demands of motherhood may make it challenging to engage in regular exercise. Reduced physical activity can contribute to weight gain or hinder weight loss progress.
Exploring creative ways to incorporate exercise into your daily routine, such as taking short walks with your baby or joining postnatal fitness classes, can be beneficial.
Losing Weight After Giving Birth
Some mums, in their desire to go back to their pre-baby body, embark on low-calorie diets or rigorous exercise routines as soon as they can after giving birth.
Are you thinking about losing weight soon after giving birth? Experts are saying that you hold your horses. New mothers should not be losing weight at such lightning speed.
“We don't have the kind of lifestyle that would allow for that kind of quick loss—and the sooner women recognise that, the better they will feel about themselves,” says Laura Riley, MD, a high-risk-pregnancy expert from Massachusetts General Hospital.
Experts are also warning against adopting crazy crash diets and an intense exercise program, especially if these mothers have had a particularly difficult pregnancy or C-section.
For new mothers, cutting calorie intake especially if they’re breastfeeding isn’t the way to go, as per WebMD.
"You should be eating at least 1,800-2,000 calories a day while breastfeeding, and if you eat less you will not only be shortchanging yourself, you'll be shortchanging your baby,” says nutritionist Elizabeth Somer. “You can't produce quality milk if you are not eating enough.”
If mums are intent to get back into shape, light to moderate exercise will be beneficial for them. Not only does it increase energy, but it also reduces the risk of postpartum depression.
Experts say that new mothers can start working out as soon as they feel like they’re up for it, but it’s still best to get a go signal from a doctor.
“That's key, being able to keep up with whatever program you start. If you can't then either the program is too rigorous, or you're just not ready. Exercise should make you feel better, not worse," says Laura Riley.
How to Shrink Your Post-pregnancy Tummy
How to lose the postpartum belly?
Embracing your postpartum body is beautiful, and if you're looking for ways to support your recovery and shrink your postpartum belly, we've got you covered. Here are four effective methods you can try:
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Try the Bengkung Wrap
Originating from Malaysia, the Bengkung wrap is a time-honored belly-binding method. It involves wrapping a long strip of cloth several meters in length snuggly around the abdomen during the postnatal period. This traditional practice provides 360-degree support to the body's natural healing process and helps speed up recovery after childbirth.
A lot of postnatal massage services in Singapore offer this as part of their postpartum package.
Benefits of the Bengkung wrap include:
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- Supporting the return of vital organs to their pre-pregnancy size and position.
- Eliminating water retention.
- Assisting in pushing up the uterus.
- Stabilizing loosened ligaments.
- Relieving wind and spasms.
- Improving posture realignment.
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Postpartum Massage
Indulge in the healing power of a postnatal massage focused on your belly area. This soothing technique stimulates blood flow, reduces fluid retention, and promotes relaxation. Regular postpartum massages can aid in the shrinkage of your postpartum belly and support your overall recovery.
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Postpartum Belly Binder
A postpartum belly binder is a compression garment that helps compress and support your abdominal muscles. It provides a snug fit around your midsection, offering stability and shaping your waistline as your body adjusts post-delivery.
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Postpartum Exercise
Incorporating postpartum exercises into your routine can be beneficial for shrinking your postpartum belly. Start with gentle exercises recommended by your healthcare provider, such as pelvic floor exercises, gentle yoga, or walking.
As your body heals, gradually increase the intensity and duration of your workouts. Exercise not only helps tone your abdominal muscles but also contributes to overall weight loss and improved fitness.
But make sure to get your doctor's go-ahead before embarking on any strenuous physical activity after giving birth, especially for C-section mums.
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Healthy Eating Habits
Maintaining a healthy diet is essential for postpartum recovery and shrinking your belly. Focus on consuming nutrient-dense foods that support healing and provide energy. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals.
Be mindful of portion sizes and listen to your body's hunger and fullness cues. Avoid crash diets or severe calorie restrictions, as they can negatively impact your energy levels and milk supply if breastfeeding.
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Core-Strengthening Exercises
Specific exercises targeting the abdominal muscles can help tighten and tone your postpartum belly. Incorporate exercises like abdominal crunches, planks, or modified versions of these exercises to avoid straining your healing muscles.
However, it's crucial to consult with a postpartum fitness specialist or physical therapist to ensure you're performing these exercises correctly and safely.
Patience and Self-Care
Remember, your body has gone through an incredible transformation during pregnancy and childbirth. Give yourself time and be patient with the process of shrinking your postpartum belly. Embrace self-care practices, such as getting enough rest, managing stress levels, and seeking support from loved ones.
Celebrate every milestone and focus on your overall well-being rather than solely the size of your belly.
Here at theAsianparent Singapore, it's important for us to give information that is correct, significant, and timely. But this doesn't serve as an alternative for medical advice or medical treatment. theAsianparent Singapore is not responsible for those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend consulting your doctor for clearer information.