It generally takes women six to eight weeks for their pregnancy pouch to shrink to normal size after giving birth.
The tummy tends to grow during pregnancy, along with the expansion as a woman’s uterus has to make room for the growing baby. It enlarges over the pubic bone and pushes out the abdomen during pregnancy. As a result, women can be up to six months pregnant after giving birth.
The uterus is slow to deflate after pregnancy, but a well-targeted effort can help you overcome the ‘Pregnancy Pouch.’ However, there are certain factors that may influence the time taken, including the woman’s age, the size of the baby, the method of delivery, and body weight before getting pregnant, which can affect how long it takes her bump to shrink, as well.
- Breastfeeding helps, especially in the early months after childbirth. Women who breastfeed burn extra calories to make milk. Nursing also triggers contractions that help shrink the uterus, making it a workout for the whole body.
- Exercise helps to manage postnatal stress and shed weight. Whether it’s a stroll around the block or a postpartum yoga class, physical activity tones stomach muscles and burns calories. A rigorous exercise regimen that includes an aerobic workout and movements that focus on the abdomen can work wonders. (But before starting an exercise routine, make sure your body is ready.)
- Increase your intake of protein at each meal, starting with your breakfast. A 2013 study in the “Obesity” research journal found that eating more protein — approximately 35 percent of your daily calorie intake — helps rev up your body’s ability to burn fat, specifically reducing fat around your stomach. Examples of high-protein foods include eggs, beans, and lean meats such as chicken and fish.
- Get Plenty of Rest. When your baby is sleeping, you too take a break. A baby’s needs can impose strange sleep cycles on adults, and this can upset the metabolism this making it hard to lose pregnancy weight. Sleeping when the baby sleeps will allow you to avoid any long-term sleep deficits. That will keep your energy levels high and help keep sugar cravings for energy in check. If you don’t get enough sleep, you won’t have the energy to keep yourself moving through your waking hours, much less want to work out or get your exercise.
- Allow Your Body to Recuperate. Getting your body back means thinking about your health first – your body is trying to repair itself. Do not rush into things, but do not be too relaxed either. Give your body enough time to recuperate and restore its normal processes. The weight may not fall off as quickly as you would like, but if you stick to it, you will see results.
Some baby bulges require more effort. In some women, the left and right sides of the muscle that covers the front surface of the belly can separate, a condition called diastasis recti. This is more likely to happen if you’ve been pregnant more than once. It isn’t painful, and often the only signs of the condition early in pregnancy are extra skin and soft tissue in front of the stomach wall. In later months, the top of the pregnant uterus can sometimes be seen bulging out of the stomach wall. Your doctor can tell you whether you have this condition and suggest exercises to fix it after your baby is born.