‘Baby bump’ challenges
Dear Donovan,
I am a 30-year-old mother who has difficulty getting rid of what I term a “stale baby bump”. I had my daughter last year and gained 30 pounds during the pregnancy. After I delivered I lost 15 pounds, but have difficulty getting what’s left of the baby bump to go down. People have even started asking me if I’m expecting again. I’ve tried abdominal exercises and dieting by eating only fruits, vegetables and water, but nothing significant is happening to my stomach. It’s my arms, legs and face that are going down. Please offer some advice.
I am so sorry to hear about your “stale baby bump”, aka post-baby tummy, aka mummy tummy. After delivery, most pregnant women hope to lose their unwanted belly fat quickly and effectively. However, in some cases losing belly fat takes more time and commitment than usual. In addition, in some cases the stomach does not feel like excess fat and may even be firm and cause you to appear pregnant. The tummy may even get bigger at the end of a large meal.
One of the main causes of post-baby tummy is food. If you feel bloated and uncomfortable after eating your meals, you could have developed an intolerance to certain foods. It should be noted that undigested food in the stomach pushes the stomach outwards. Also, eating foods in the wrong combination can lead to fermentation which can produce excess gas. With this condition it is better to eat meals consisting of vegetables, fruits, whole grain and low-fat proteins.
Reducing processed foods, wheat and dairy products may also be helpful. It is very important to clean up the diet as much as possible. It is also very important to try and lose belly fat within the first six months of delivery. Breastfeeding the child is also very important, as breastfeeding will help to burn about 500 calories per day. This will drastically help in weight loss.
In addition, the posture during pregnancy and mothering can put extra pressure in the tummy region. This extra pressure can weaken the transverse muscles. These transverse muscles play an important role in keeping the tummy flat.
A bloated, swollen tummy may be a sign of ovarian cancer. This should be checked out by a medical doctor. In addition to all these factors, sometimes during pregnancy separation in the abdominal region can take place. This usually happens late in pregnancy with bigger babies and multiple pregnancies. This separation in the connective tissues of the abdominal region can still be around even after the baby is born.
There are some exercises that can be done to narrow the connective tissues and put them back in place. In your situation you have been exercising and sometimes eating only fruits and vegetables, but still you are not getting the desired results. I would suggest that you consult with a specialist on this tummy matter. There may also be other underlying reasons why you are not getting the desired results. However, in the meantime I would suggest that you eat several small meals throughout the day instead of two to three large meals. Also, eat protein with vegetables and carbohydrates with vegetables mainly. If possible, aim for 30 to 60 minutes of exercise daily.
Doing abdominal exercises to tone your stomach is also important. Exercises such as leg sliders, bridges and kegels are necessary. After some time you could move to more intense exercises such as crunches.
Good luck!
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Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@jamaicaobserver.com.
