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Say Goodbye to Mom Belly Fat: 5 Diets to Help You Achieve Your Postpartum Goals

As a new mom, getting back into shape after pregnancy can be a challenging experience.

One common issue many new moms face is the "mom pooch" - that stubborn area of lower abdominal fat that seems resistant to diet and exercise.

Fortunately, some activities can specifically target the mom pooch and help you regain your pre-baby body.

blonde beautiful woman ready to be the best mother and getting in shape after giving birth in tropics background beach

The mom pooch is caused by a separation of the abdominal muscles, also known as diastasis recti. This separation can occur during pregnancy as the uterus stretches and puts pressure on the abdominal muscles. While some women may naturally heal from diastasis recti, others may require targeted exercises to strengthen the muscles and close the gap.

Target the mom pooch and regain your abdominal strength by starting these practical exercises:

  1. Pelvic Tilt - Lie on the back with both feet flat on the floor and knees bent. Inhale, and as you exhale, engage your abs and tilt your pelvis upward. Hold still in this position for a few seconds, then release and repeat.
  2. Heel Slides - Lie on your back, feet flat on the floor, and knees bent. Slowly slide one heel out, keeping your foot on the ground. Bring your heel back in, then repeat with the other leg.
  3. Modified Plank - Start with your wrists under your shoulders and your knees under your hips. Engage your abs and lift your knees off the ground, coming into a modified plank position. Hold still in this position for a few seconds, then release and repeat.
  4. Leg Drops - Lie on the back with the legs straight up. Slowly lower one leg down towards the ground, keeping your abs engaged. Bring your leg back up, then repeat with the other leg.
  5. Bridge - Lie on your back, feet flat on the ground, and knees bent. Engage your glutes and lift your hips towards the ceiling, forming a bridge. Hold still in this position for a few seconds, then release and repeat.

In addition to these exercises, it's essential to maintain a healthy diet and stay active throughout the day. Walking, jogging, and other forms of cardio can also help you burn fat and strengthen your core.

Losing baby belly fat can be a challenging task. However, adopting a healthy and balanced diet can help reduce mom belly fat and improve your overall health.

Here are some diets that may help you shed those extra pounds and reduce your mom's belly fat:


  1. Mediterranean Diet - This diet is rich in vegetables, fruits, lean protein, whole grains, and healthy fats like olive oil and nuts. Based on feedback and research, the Mediterranean diet may help reduce belly fat and improve cardiovascular health.
  2. Low-carb Diet - Reducing your intake of carbohydrates, such as bread, pasta, and rice, can help reduce belly fat. However, it's essential to focus on healthy sources of protein and fat, such as lean meats, fish, and avocados, to ensure a balanced diet.
  3. Plant-based Diet - A plant-based diet focusing on fruits, vegetables, legumes, and whole grains can significantly reduce mom belly fat. Choose foods that are low in calories, high in fiber, and packed with nutrients that can help improve overall health.
  4. High-protein Diet - A high-protein diet focusing on lean meats, low-fat dairy products, and fish can help reduce mom's belly fat by boosting metabolism and reducing appetite. However, choosing lean protein sources and avoiding high-fat options is essential.
  5. Whole Foods Diet - A diet focusing on whole, unprocessed foods can help reduce mom belly fat by reducing overall calorie intake and promoting a healthy gut microbiome. By avoiding processed foods, you can reduce inflammation and promote healthy digestion.


It's important to note that no diet alone can target mom belly fat, and a healthy diet should be combined with regular exercise and a healthy lifestyle to achieve optimal results. Please consult a healthcare provider or a registered dietitian before adopting any diet.

Give yourself time to heal after pregnancy, but with consistency and dedication, you can regain your pre-baby body and feel confident in your skin.


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