Struggling with belly fat after breast reduction surgery? You are not alone. Many women face difficulty losing belly fat, especially after breast reduction surgery. There are no overnight solutions or magic portions to get rid of the bump in your belly. But the good news is, with the right exercises, lifestyle, and diet changes you will be able to regain your flat belly.
There are many reasons why you may experience a bump in your belly after going through a complicated procedure like breast reduction. In this article, we will examine the causes of belly fat after breast reduction surgery and how to get rid of it. Keep on reading to find out how to lose belly fat after breast reduction.
What Causes Belly Fat After Breast Reduction Surgery?
Before explaining how to lose belly fat after breast reduction. Let’s see what can be the cause.
Your belly may naturally feel a bit bloated after the surgery, due to the healing process of your body. The body will send more white blood cells and proteins to the breast area to promote proper healing. This could lead to an excess build-up of fluid right beneath your breast which could be perceived as a fat belly. Unlike belly fat, this bloating often fades away within a couple of months. If your belly has not become “normal” after months from surgery then that is a definite indicator of belly fat.
It could take up to 2 to 6 weeks to fully recover from breast reduction surgery. You may experience pain and discomfort during this period, which would inhibit you from doing physical tasks including brisk walking, running, lifting weights, and exercising. On top of that, you may resort to binge-eating comfort foods, or desserts to lift your spirits. Reduced physical movements and increased food intake can reflect on your body. Additionally, due to the change in proportion of your body, you may feel like your belly has grown, even if it hasn’t.
In any case, it can be disheartening to see a fat belly after going through an intricate procedure like breast reduction, when your goal was to look your best.
3 Step Plan to Lose Belly Fat After Breast Reduction Surgery
Now let’s come to the crux of the matter – how to lose belly fat after breast reduction? There are no magic buttons you can press to reduce your belly fat. Healthy lifestyle changes
such as regular exercise, and smart diet portioning are the most effective ways of achieving the best physique. Be aware that this process could take time, and it requires consistency from you. Before getting started on the road to lose belly fat, consult your doctor and make sure that you have completely recovered from the breast reduction procedure.
The three steps of healthy nutrition and lifestyle changes include:
1. Exercise
It is a no-brainer that exercise would be the first step in losing belly fat after breast reduction. Regular cardio or high-intensity interval training and bi-weekly strength training could be the most effective workouts for belly fat reduction. The top exercises to lose belly fat after breast reduction include:
Cardio
- Power walking
- Running
- Cycling
- Swimming
- Dancing
Strength Training
- Deadlifting
- Push-ups
- Sit-ups
- Squats
2. Maintain a Balanced Diet
Maintaining a healthy diet can go a long way in supporting weight loss and reducing belly fat. Instead of a high-calorie diet, focus on including plenty of vegetables, lean protein, and fiber-rich foods in your diet. Instead of deep-fried chips and snacks, you can eat fresh fruits such as apples, berries, cucumber, etc.
7 must-follow diet tips for losing belly fat:
- Include plenty of soluble fibers, such as fruits, vegetables, legumes, oats, etc.
- Avoid foods that contain trans fats such as commercially baked cakes cookies, pies, etc. Carefully read the ingredients to stay away from trans fat.
- Include protein-rich foods such as meat, fish, eggs, etc. Keep in mind that moderation is key.
- Stay away from sugary foods and drinks that can cause several health issues when consumed in excess. Instead of refined sugar, use natural sugars like raw honey in moderation.
- Reduce refined carbs in your diet. Research suggests that a low-calorie diet can lead to belly fat.
- Track your calorie intake and make sure that you are burning more calories than you intake.
- Include probiotic foods such as yogurt, kefir, and kimchi in your diet. You may also use probiotic supplements instead.
3. Reduce Stress Levels
It may sound strange, but in addition to regular exercise and a controlled diet, reducing your stress levels can also support losing belly fat. Stress can induce the production of cortisol (stress hormone) from the adrenal glands. Cortisol stimulates appetite which can result in overeating.
Here are some practices you can try to keep yourself away from stress:
- Doing meditation and yoga
- Limit stress inducers such as social media and competitive games
- Consider journaling
- Reach out to friends and family
- Use scented candles or essential oils
- Reduce caffeine intake
- Avoid procrastination and get to your tasks as soon as possible
As aforementioned, the process of losing belly fat takes time. You need to be patient with yourself and be consistent. If you are seeing no results even after months of practicing the above methods, you may look for the possibility of body contouring procedures such as tummy tucks, liposuction, etc.
Also Read:- Different Types Of Belly Fat: Which One Is Yours?
Bottom Line
Many women experience an increase in belly fat after the breast reduction surgery. It can happen due to the natural healing process of the body, reduced physical activity, increased food intake, or due to a change in your perspective of seeing your body. And that raises the question – how do you lose belly fat after breast reduction?
In the article, we saw a 3-step plan to reduce belly fat after a breast reduction procedure. Before getting yourself into the process of losing fat, consult your doctor and make sure that your body has completely recovered from the procedure. The 3 steps include exercising, maintaining a well-balanced diet, and reducing stress levels.
Doing exercises is a major way of burning fat. You can implement cardio, high-intensity interval training, and strength training to maximize the results. Make sure that you are eating a balanced diet that includes vegetables, meat, fish, legumes, whole grains, etc. By monitoring the food intake, ensure that you are burning more calories than you intake. Additionally, reducing stress levels can lower cortisol levels in your body which can help you inhibit weight gain.
Keep in mind that losing belly fat is not an overnight process it requires time and patience. Have you experienced belly fat after breast reduction? What methods have proven most effective for you? Share your experience below.
