It’s no secret that pregnancy can take a toll on your body. One of the most common side effects is mommy pooch – a dreaded belly pouch that never seems to go away.
If you’ve been struggling with mommy pooch for months or even years, it may feel like you’ll never get rid of it. But don’t despair!
In this guide, we’ll discuss what mommy pooch is, why it happens, and how to eliminate it quickly and effectively.
We’ll also provide tips on nutrition and exercise so you can finally say goodbye to your mommy pooch once and for all!
Here’s what you’ll learn:
What Is a Mom Pooch?
What is the reason for mommy pooch?
What Is The Difference Between Diastasis Recti And mom pooch?
Can I Get A Mommy Pooch After A C-Section?
Does The Mommy Pooch Ever Go Away (my personal experience)?
The Benefits of Getting Rid of Your Mom Pooch
How to Get Rid Of Mommy Belly: Nutrition Tips
How to Get Rid Of Mom Pooch: Exercise Tips
How to Hide Mom Pooch With Your Clothing?
How Long Does It Take To Get Rid Of Mommy Pooch?
A mom pooch is a small bulge or pouch that some women develop on their lower stomachs after having children.
The mom pooch is not usually harmful, but it can be a source of frustration for many mothers who want to get their pre-baby bodies back.
The mommy pooch is typically caused by stretched skin, weakened abdominals (from carrying around extra weight while pregnant!), and weakened connective tissue that just never quite snaps back into what it used to be like before giving birth.
Other factors that contribute to the mommy pooch are excess stress hormones from pregnancy in combination with lack of exercise before giving birth.
Mom pooch, also known as mom pouch or mommy tummy, commonly refers to the localized collection of fat in the abdomen and is caused by pregnancy.
Diastasis recti, on the other hand, is a condition wherein the two parallel bands of abdominal muscles (the rectus abdominis) that run from the rib cage to the pubic bone separate due to stretching during pregnancy.
This separation cannot be fixed simply by losing fat.
To diagnose diastasis recti you will need to consult with a doctor about an abdominal assessment so they can accurately assess what is happening with your mom pooch.
For fixing diastasis recti, physical therapy may be required to help close up any gaps in the muscle wall while also helping rebuild strength and stability in the core area.
Understanding the difference between mom pooch and diastasis recti is important if you’re working on getting rid of your mom pooch.
In most cases, you likely still have extra fat around your belly from pregnancy, and losing them will help to significantly reduce the size of your mom pouch.
If you’re experiencing symptoms such as lower back pain, constipation, and urine leaking, check with your doctor on whether you have diastasis recti.
After giving birth via cesarean section, some women can be left with an ab separation after a c-section, a flab of extra skin above their scar commonly known as a ‘c-section pooch’ or ‘c-shelf.’
While a c-section can increase the risk of a mommy pooch, it is not guaranteed. Every woman’s body is different, and factors such as genetics, diet, and exercise can play a role.
Additionally, there are various compression garments available that can provide support and aid in the postpartum healing process.
With proper care and attention to postpartum recovery, you can minimize your risk of developing a mommy pooch after a C-section.
With the proper diet and regular exercise, most women find that the mom pooch can be significantly reduced or even eliminated entirely.
So if you’re feeling discouraged by your postpartum mom pooch, remember that it doesn’t have to be permanent – all it takes is some learning, planning, and a whole lot of dedication to follow through!
While I don’t have photos of my own mommy pooch before and after (because frankly, I avoided looking at my pooch, never mind taking a photo of it!), I can tell you that I still looked 6-months pregnant well over a year after giving birth to my twins.
In fact, nice New Yorkers on the subway continued to get up to offer me their seats because I looked pregnant!
After learning about the nutritional tips I share below, and creating my own recipes to lose weight and get rid of baby pooch, I lost 9 inches of my waist and dropped 4 dress sizes (on my petite 5-ft tall frame).
People no longer get up for me on the subway. I enjoy cloth shopping again as I longer see my mommy tummy overhang sticking out in the mirror, and I’m able to fit back into dresses that I love.
Getting rid of your mom pooch can lead to a healthy lifestyle.
It can improve self-confidence levels, give you more energy, create positive mental habits, and make it easier to work out.
Plus, since mom pooches can cause self-consciousness and lead to more unhealthy living habits, removing yours offers the opportunity to practice healthier habits and take better care of yourself long-term.
Are you wondering how to get rid of your mommy tummy without surgery? By making simple dietary changes and implementing consistent healthy habits, you can target your mom pooch without extreme methods or crash diets.
Eat probiotic foods or take probiotic supplements
Eating probiotic-rich foods or adding a probiotic supplement to your routine can help reduce mom pooch over time by balancing out gut bacteria.
Best of all, your health will benefit as well! Probiotics are great for promoting better digestion, supporting immune health, and even improving mood.
Probiotic foods include yogurt, kefir, sauerkraut, kimchi, and miso. You can also find probiotic supplements in capsule form at most health food stores.
Eat foods rich in soluble fiber
High-fiber foods with soluble fiber bind with water in the stomach and help slow digestion, keeping you fuller for longer and reducing hunger pangs.
Soluble fiber also helps keep your blood sugar levels steady by slowing down how quickly carbohydrates get absorbed!
Additionally, it helps reduce cholesterol levels, making it a food group worth investing in for a healthier lifestyle.
Foods that are rich in soluble fiber include oats, nuts, beans, and lentils, fruits like apples and pears, vegetables like broccoli and cauliflower, and avocados.
Eat more protein
A mom pooch can be hard to get rid of, but with a little help from protein, you can get back those pre-baby abs.
Protein helps the body build muscle and helps to speed up metabolism, two essential elements for banishing mom pooch.
Increasing your daily intake of lean protein sources such as beans, fish, eggs and nuts can help provide your body with enough energy to strengthen abdominal muscles.
Eating adequate amounts of protein also helps you stay fuller longer and reduces cravings for unhealthy snacking.
You can also snack smartly with these high-protein snacks for weight loss.
Spice up your food
With just a few sprinkles of these flavourful ingredients, not only will you have a delicious plate of food at the end, but you’ll also bring yourself closer to getting rid of your mom pooch.
Eliminate refined carbs from your diet
Cutting back on refined carbs like white sugar and white flour can be an effective way to reduce tummy fat and get rid of mommy tummy overhang for good.
Refined carbs are not as filling as other nutrient-rich foods and tend to cause spikes in blood sugar, which can lead to weight gain over time.
Instead of reaching for that bagel or slice of cake, opt for fruits and vegetables, nonfat Greek yogurt, whole grains, and lean proteins like fish or chicken.
Drink more water
Staying hydrated helps curb over-eating and maintain a healthy metabolism.
Additionally, as we age, we tend to confuse thirst with hunger. Consequently, rather than drinking water to satisfy our bodies’ need for hydration, we opt for food instead which can lead to weight gain.
Drinking water 30 minutes before mealtime helps to ensure that your body stays hydrated, and also makes you feel more full so you are less likely to overeat.
Avoid processed sugar and sugar-sweetened drinks
Sugar is a major culprit that contributes to weight gain and belly fat, especially processed or refined sugar.
Sugar-sweetened drinks are even worse for you because they are empty calories and can lead you to eat more total calories.
If you are trying to lose belly fat and weight, minimize your intake of sugar and consider completely removing sugary drinks from your diet
Consuming sugary drinks is even worse for you considering they are filled with nothing but empty calories that will only add to the pounds.
If you want to lose your mommy pooch and overall weight, do yourself a favor by cutting down your intake of sugar-sweetened beverages and ultimately eliminating them from your diet entirely.
In addition to working with a medical professional on identifying and treating diastasis recti, doing exercises that target the abdominal area is a great way to get rid of the mom pooch.
While sit-ups and crunches have been around for years, there are many more options for mom pooch workout.
Planks are excellent for stabilizing and challenging your whole midsection from all sides.
Squats work the abdominal muscles by stabilizing the trunk.
Working out with an exercise ball, for example, brings a lot of different movement patterns and instability, creating more of a challenge for your core muscles to engage.
In general, a diastasis recti exercise program should engage both your diaphragm and pelvic floor so that they coordinate to recover your core strengths.
Even simple activities such as walking or swimming can go a long way toward improving posture and strength in the abdominal area.
For many of us moms, dressing in front of the mirror with our postpartum belly pooch can be a frustrating experience. But fear not, there are ways to hide it with your clothing while you work on reducing the baby pouch!
First things first, get yourself some high-waisted jeans or pants that sit above your belly button. Trust me, they work wonders!
Not only do they smooth out any bumps or bulges, but they also give the illusion of a longer torso.
Layering can also be helpful, as adding a blazer or cardigan can create a streamlined look.
If you prefer wearing dresses, opt for a flowy, A-line dress that skims over the area. Stay away from clingy fabrics or tight waistbands, as they only draw attention to the problem area.
Lastly, don’t forget about shapewear. It’s a game-changer.
With a little strategic dressing, you can feel confident and comfortable in your clothes, regardless of that pesky mommy pooch.
Dealing with mommy pooch can be frustrating, and that’s okay! We’ve all been there.
While it may feel like a daunting task to get rid of this stubborn belly pooch after baby, the good news is, mommy pooch isn’t something that you’ll have to deal with forever.
Depending on your starting point, getting rid of your mom pooch can take anywhere from a few weeks to a few months.
That being said, the most important part is consistency – if you stick to healthy eating habits and exercise regularly, results will follow.
Final Thoughts on Getting Rid of Mom Pooch:
Even the most stubborn mommy pooch can be reduced with simple dietary changes and regular exercise.
It’s all about creating healthy habits that don’t require drastic reinforcements every week!
With patience and perseverance, mommy pooch won’t stand a chance against your newfound health regime.