When a woman has kids, things change.  More laundry, less sleep, and a post-baby belly that just isn’t quite the same like it was before baby(s).  Whether you birthed a baby a few months ago or a few years ago, being a mom does not mean you have to say goodbye to your pre-baby belly.  With renewed self-discipline and a few changes to your eating habits, workout routine and lifestyle in general, your tummy can regain some if not most of its pre-baby shape quicker than you think.  Here are 5 steps to help you nix that mushy middle for good and get the body you once had:

1.  Cardio workouts a must

An important and necessary key to getting rid of baby weight is burning calories and cardio workouts are made for that.  A consistent cardio workout means getting your heart rate above what it is when sitting quietly and sustaining that increased heart rate for a certain length of time.  The longer you keep your heart rate elevated above normal, the more calories you will burn.  Take baby out for a lengthy, fast-paced stroller ride, walk on a treadmill when baby takes a nap, or take an exercise class that emphasizes cardio workouts several times a week.  Whatever you do is your choice.  Just make sure you get your heart rate up and keep it moving. 

2.  Work your core

When pregnant, there are many changes going on in the abdominal area.  The abdominals are expanding as the back muscles shorten, connective tissue in the linea alba thin and separates, ligaments and joints in the pelvis become more unstable, and the pelvic floor often weakens under the weight of the baby.  Once baby is born, things just don’t snap back into place right away.  This is why working the core muscles in the abdominal area is so vital to retaining the abs you once had.  Even if you gave birth many years ago, there are exercises that are crucial to do if you want to get your pre-baby belly back.  By following progressive exercises post-pregnancy, you can restore functional strength to the core which includes the diaphragm, pelvic floor, tummy and stabilizing muscles.   Be faithful about doing these moves and you’ll notice a significant difference.

3.  Choose healthy foods

The last thing a new or very experienced mom should do is to ignore eating healthy.  This is not the time to diet or the time to eat whatever sounds good.  You need nutritious food to help you heal after delivery but even if it’s been years, to feed your body what it needs to keep it as healthy as possible. The basics of following a healthy eating plan is to not skip meals, consume at least 5 daily servings of fruits/veggies, choose whole grains, low-fat dairy, and lean protein sources and be mindful of portions sizes.  

4.  Get sufficient sleep

It is a guarantee that 100% of new moms are sleep deprived and a good percentage of even seasoned moms are lacking enough shuteye.  Unfortunately, it is also one of the biggest components to getting your tummy back to what it once was.  When a woman (or man) is tired, her metabolism slows which means lack of energy resulting in a feeling of little motivation to exercise.  There is also a greater chance of grabbing for more unhealthy foods leading to weight gain.  Sleep when the baby sleeps and ask for help from others.  For moms with older kids, keep a regular sleep schedule and take time to enjoy things that give you time away from children.

5.  Drink water and stay away from sugary beverages

Staying hydrated is very important.  Drink between 8-10 cups of water throughout the day keeping hydration up which speeds up metabolism.  By consuming that amount of water, it also keeps you full so you end up eating less.  And avoid sugary beverages like the plague.  This includes soda, sweet tea, lemonades, sugary sports drinks, and any other beverage loaded with the sweet stuff.  It is very easy and deceiving to take in way more calories by drinking them as opposed to eating and chewing food.  Do this enough each and every day, and your post-baby belly will have a very difficult time getting back into its pre-baby shape.