How To Lose Belly Fat After Giving Birth – 7 Effective Tips

How To Lose Belly Fat After Giving Birth - 7 Effective Tips

Wondering how to lose belly fat after the birth?

Losing belly fat after having a baby is often a top priority for new mamas, but results can be harder than expected.

Even pre-pregnancy, abdominal fat is known to be stubborn, hard to lose and easy to gain when our diets slip.

Unfortunately, it doesn’t get any easier afterwards!

The reason losing belly fat can be so frustrating is because the belly is one of the natural ‘storehouses’ of fat in the human body.

Whenever we eat too much processed or sugary foods, or don’t do enough exercise, rest assured, new fat cells are building around your midsection.

How Lose Belly Fat After Giving Birth

If you want to get rid of belly fat after having a baby, don’t despair!

You CAN be on the way back to your pre-baby body in no time.

Follow our quick-start guide on how to lose belly fat after giving birth, and the results will speak for themselves.

There Are Two Types of Belly Fat

Most people don’t know there are actually two different types of belly fat – subcutaneous belly fat and visceral belly fat.

Subcutaneous fat is the ‘skin deep’ layer of stomach fat we can see, and is what we’re referring to when we moan about our weight!

Visceral fat, on the other hand, is the fat that builds and wraps around your internal organs.

Neither are particularly healthy, and in order to achieve a toned post-pregnancy belly, we will have to lose some of both.

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What Causes Belly Fat?

Many new mamas blame their belly fat on their recent pregnancy.

But there are a range of different reasons for the padding around your midsection.

Surprisingly, not all of them have to do with exercise.

Let’s take a look at them:


Some people are naturally predisposed to carry more fat in the belly region than others.

Often this is due to traits passed down by parents.

Or it could be from underlying chemical processes that are just part of who you are, and how your body functions optimally.

This is why body confidence and being comfortable in your own skin is key!

Hormone levels and stress

Hormones are the underlying catalyst for so many changes and processes in the body.

Certain hormones have a huge effect on weight gain and fat storage.

For women in particular, fluctuating levels of oestrogen during pregnancy can cause significant fat gain on the belly and thighs.

This is due to the body preparing itself for breastfeeding, and to ensure the baby is safe during pregnancy.

There is also a direct link between being constantly stressed and storing high levels of fat in the belly area.

This is due to the stress-release hormone, cortisol.

Cortisol is elevated during high pressure situations, and causes the body to ‘lock down’ what it has, in a sort of ‘built-in panic mode’.

Managing cortisol through meditation and mindfulness techniques can help with this.

If you find it difficult to practise meditation and mindfulness at home, floating in a sensory deprivation tank can be a blissful way to de-stress.

Poor diet choices

Most of the time our body fat levels are determined in the kitchen.

When we have poor eating habits, such as eating too many refined carbohydrates or too much sugar, our bodies struggle to adapt.

They end up storing fat as default.

Drinking too much coffee can also ramp up cortisol levels.

This makes it much more difficult to lose the fat we have gained during pregnancy.

So, what’s the best belly fat burning diet out there?

It’s a diet where you create a habit of healthy eating (with only real, whole foods), and weaken any emotional dependency you may have on unhealthy snacks.

 Abdominal separation

An issue that can arise during pregnancy is a separation of the abdominal muscles, down the middle of the stomach.

Abdominal separation happens in over two-thirds of pregnancies.

If you’re an older mother, it’s even more likely to occur, leaving a bulge in your midline.

General stomach exercises such as crunches and planks can actually make it worse!

The best solution is to learn how to use your pelvic floor and transverse abdominals when you move.

Learning to engage this deep layer of abdominal muscle can help your posture, help support your baby, and reduce the risk of muscle separation during pregnancy.

How to Lose Belly Fat Fast

Now we know where the fat has come from, it’s time to do something about it!

Using the tips below you can lose belly fat quickly, safely and without many of the issues that arise with low-nutrition diets and exercise fads.

 Build Healthy Eating Habits

Most of what we eat is instinctual and based on how much time we have available.

As a new mama, it can be too easy to pick up the unhealthy option, because we need to focus on our newborn.

But this is a big mistake.

Eating nutritious whole foods will allow you to become the best person you can be, with more energy, and with fewer health issues.

Ultimately, eating well will allow you to be a better mother, who can play with her kids as they grow up and start to explore.

What’s The First Thing I Should Do To Lose Belly Fat After Giving Birth?

The very first thing you should do to lose belly fat fast is:

How To Lose Belly Fat #1: Drastically Reduce Your Sugar Intake

This tip alone will make a lot of belly fat drop off!

Start to introduce more natural, protein-rich food sources and vegetables that will fuel you and keep you satiated for longer.

Other important steps are below.

How To Lose Belly Fat #2: Significantly Reduce Or Eliminate Alcohol

Many alcoholic drinks are full of sugar and artificial sweeteners, which make them unhealthy from the beginning.

However, alcohol itself is harmful, in that it can mess with our hormone levels and cause the body to prioritise fat storage.

On top of this, alcohol lowers your inhibitions.

As a result, you’ll be far more likely to reach for a bag of cookies or call for a takeaway pizza.

It’s important to reduce or eliminate alcohol in all situations.

How To Lose Belly Fat #3: Breastfeed If You Can

One ‘quick fix’ for new mums is breastfeeding their new baby.


The act of breastfeeding helps the uterus to return to its normal size, reducing any unsightly bulges and returning your stomach to a more familiar size.

How To Lose Belly Fat #4: The Best Belly Fat Exercises Are High-Intensity Circuits

Although diet is the single biggest contributing factor to body fat levels over time, exercise cannot be overlooked.

This specific form of exercise is ideal for the time poor new mothers out there.

High-intensity circuits that work the entire body and major muscle groups are a great way to rev your metabolic engine, and increase your muscle tone.

As your fitness improves, and in conjunction with a good diet, belly fat will melt off. 

How To Lose Belly Fat #5: Train With Weights

The more muscle you have, the more calories you’ll burn when you’re just going about your day.

That’s why it’s important to build lean mass via resistance training.

Many women refuse to lift weights, because they’re afraid of getting ‘bulky’.

But this perceived effect couldn’t be further from the truth.

Instead, following a structured resistance program will allow you to:

  • Rapidly change your body composition
  • Strengthen your core (which can help with any post-pregnancy back pain)
  • Burn fat.

After six to eight weeks the results will speak for themselves!

How To Lose Belly Fat #6: Staying Hydrated

One of the most overlooked points for weight loss is adequate hydration.

Around 55-70% of our bodies are made up of water, so any loss in fluid can have serious consequences.

These include impaired concentration, loss of strength and general fatigue, making daily activities far more difficult than they need to be.

Too often we go through our day in a blur of fizzy drinks and caffeine, leaving us dehydrated.

By simply swapping out the majority of your hot drinks for water during the day you can avoid the ‘crash’ and stay energetic for longer.

Read BellyBelly’s article about the benefits of electrolytes during pregnancy and post-natally.

Busy Mum 2

How To Lose Belly Fat #7: Reduce Caffeine Intake

It’s all too easy to fall into the ‘caffeine trap’ as a new mother.

You end up borrowing energy from coffee, tea and energy drinks, to make up for your lack of sleep or busy schedule.

If there’s sugar in your caffeinated beverage, it’s a doubly whammy.

Whilst this may ‘work’ in the short-term and give you a brief boost, you may actually be doing more harm than good.

Caffeine is a diuretic, which means it strips your body of fluid and actually makes you more dehydrated.

Over time this will cause energy crashes, greater cortisol levels and potential irritability.

Avoid having another espresso if you want to stay on top of your game.

Maintaining Motivation Levels To Lose Belly Fat

You might be feeling really motivated right now.

But in order to lose belly fat, the only way you’ll get results in the long-term is to turn your fitness interest into a habit.

That means building the discipline to exercise regularly and to eat the right foods when you need them, rather than reaching for the easy option.

This isn’t an easy thing to do.

But with the right support and goals in place, you can make fitness a lifestyle priority within two months.

Then the sky is the limit for you and your new family!

For more information or support to lose fat after having a baby, visit Busy Mum Fitness.

Busy Mum Fitness

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Kelly Rennie is a trainer, post natal expert, mother of two, and author of Busy Mum Syndrome. In previous years, she placed 3rd in the 'UK BNBF Natural Figure' and soon after won the World Sports Model Agency competition in London. Kelly then became a Optimum Nutrition athlete, and is now leading in the fitness industry, specialising in training busy mothers. She takes thousands of mums through her transformation programs.


  1. I have a 6 and 27 year old and still have trouble with that baby belly .I’m 44 and desperate to put skinny jeans on. I am a size 4/5 now..Any tips would be appreciated.Because Im determined , if jalo can do it so can I!!!

    1. I wish I was a size 4/5 really that would be amazing. Im27 and have a 8 month old son and am a size 16 I’m still slowly loseing the weight sounds like to me you just still see your self as a big person even though your not be happy and content that your that small I wish I was

  2. Breastfeeding did help to loose weight. I breast feed for about 18 months and once I stopped the weight piled back on.

  3. I am a 23 year old baby boy is 6months old,I had big belly issue after birth I started dieting and doing excersing it really helped because I can now wear clothes I wore bfr my pregnany:)

  4. When can i start to work out after giving birth ?? I want to lose the extra fats caused by being pregnant but i don’t know when is my body will be ready for exercising

  5. This is very true! We should build our muscle more so that the calories are burning even in resting and sitting
    the secret is in the muscle…if thr muscle is low…the more fat is present and it produces more!
    The higher the muscle mass, fat is burning and it will be not easy for it to build or produce more 🙂

  6. I’m pregnant & have 7 weeks left. I have put on massive weight & want to lose it after birth. How long do I have to wait to exercise after having a c sec done? Would it be dangerous to start early ?

    1. I believe C-section is 10 weeks. I know for vaginal it’s 6 weeks. I just had a baby 10 weeks ago and still struggling with the baby fat. Just take it easy and I would definitely wait until you get the go from your OB. Good luck with your delivery!

  7. Hi l am 57 female and 5ft 1 and have a belly of a 5 month pregant lady and not happy with it
    l do lots of walking every day 1 hour and also on a good diet and keep myself fit l do not take any diet pills

    1. Do you eat foods that contain sugars and grains (wheat)? It’s in so many of our foods these days, and they are big causes of weight gain. It can be hard to shift weight when you have lots of those in your diet. I try to eat sugar and grain free as much as I can.

  8. Hi, I am 26 years old mother of 11 months baby. i am trying to reduce my belly after c-sec but it looks like i am 6 months pregnant again. when i started going to gym initially i got pain in my stomach and i stopped when the pain was worse. is there any way we can reduce the belly fat in simple home workouts

  9. Hi iam 23 years old mother to 3 months gril trying to reduce my belly after c-sec but it looks like 6 months pregnant again is they any tips to reduce belly fat in home workouts

  10. i had such a hard time losing weight after my twins, I breastfed and lost 35 lbs but as soon as I stopped I gained it all back and some. When they were a year old I was 272 lbs they are 2 1/2 and I’m finally 10lbs away from my pre pregnancy weight. I work out from home and sell skin care and health supplements from home ❤️

  11. Hi I’m 23 years old. I had a c section. My belly looks like as if I’m 7th month pregnant. And not just belly I’ve extra fat on thighs back and hips. Its been a month since I delivered and my belly is increasing with each day passing. And I’m breastfeeding also. I want to know why my belly in increasimg rather decreasing.

  12. I have a 3 months old baby boy and all i can think of eating is nuttella. I’m getting bigger everyday. Its stressing me out to the point that i hate it when my husband looks at me. I’m breastfeeding but i don’t think its helping. Will i see the difference maybe after my baby is 6 months old ?
    I can’t exercise because my back hurts from holding my baby all day 24/7 otherwise he wouldn’t stop crying. I cant even cook the right food for me because i have no time!! no one is here with me to help and my husband is always at work so i always eat whats infront of me. (Nuttella+toast) :((
    Any solution/s ??

  13. Hi I’m 42 have a son 21 a daughter age 5 and my belly and the side bits are so hard to get rid of. I know at my age it’s bit harder as middle age spread and so on sit ups are no good as a car crash damaged my back time is also an issue as my daughter takes up a lot of time was thinking running would that help in anyway.

  14. also i forgot to mentionned i started on regular probiotics and lots of fish oils and that’s seems to help with bloating feeling 🙂

  15. I’d really recommend HIIT cardio..its high intensity interal burn double calories working out half the time. Im 23 yrs old with 2 girls and i dont have that much time but a happy momma makes happy babies. Find time for yourself even if its 25 minutes. 25 minutes is all you need for HIIT workouts. What I do is walk on the treadmill for 2 mins and then sprint for 1 and repeat til 25-30 mins are up. What that does is gets your heart rate pumping and then slows it does, which makes you you burn so much more calories and your metabolism increases. Look up and get more information on it! Its great and it works! Us mothers should feel great in our own bodies and i think were hard on ourselves when we have so much on our plate and tend to put our needs aside. Eat healthy is key as well! Start meal prepping so you dont fall into bad eating habits when your starving and have no time to make something healthy. Also, have lots of fruit and vegetables around to snack on. You also may be thirsty instead of hungry sometimes so try drinking a bottle of water and if you still feel hungry, then eat something healthy! Good luck ladies

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