After giving birth, your body needs time to recover (which is why the idea of “snapping back” is toxic). However, this is particularly true for women who have undergone C-sections.
According to much research, your body can take up to 12 weeks to fully recover after a C-section (this is a little different than the 6 to 8 weeks in typical deliveries). After all, a C-section requires significant surgery.
Check it our article: 21 Highly Effective Weight Loss Tips For Moms
Your body will expel any extra fluid that was retained during pregnancy during that period, your stitches will heal, and your uterus will grow back to its normal size, she claims.
So, yes, it’s crucial to give it some time. Waiting for your body to return to its normal state can be painful (and annoying). Here are a few tips on how to safely shed any excess baby weight.
In this article, we are going to see about the 8 healthy ways to lose weight after a C-section.
8 Healthy ways to reduce weight loss after a C-section
First and foremost, be patient
Recovering from a C-section takes time. You shouldn’t overdo it till after the six to eight-week whole recuperation period is over. Put your health first, choose healthy foods, and drink enough water.
The most crucial thing to keep in mind is that C-section or not, you cannot simply target your midsection when it comes to weight loss.
It will take time, but you can entirely focus on your entire body, which will require attention.
Breastfeed-but doesn’t restrict your calories.
“Most women will find that some of the weight gained during pregnancy will naturally come off without any limitations if they are nourishing their body appropriately with a generally good diet and adequate calories,”.
That’s largely because nursing, which can burn between 300 and 500 calories daily while generating and releasing milk to feed your kid, is responsible.
However, consider this: While cutting calories during this time would seem like a smart move to increase the calorie deficit, it is not.
According to the American College of Obstetricians and Gynecologists, you require roughly 2,500 calories per day during breastfeeding (ACOG).
Anything less could negatively impact your baby and your milk supply. Instead of reducing calories, you can concentrate on whole nutrients food as part of a Healthy diet meal plan and the weight will automatically reduce.
- Don’t skip anything out and eat smart.
Alyssa Lavy, RD advises that you should try to think of ways to add nutrition to your day rather than remove it. “This is not the time to deny yourself and restrict things needlessly,” she says.
That means avoiding fad diets and concentrating on nutrient-dense meals like fruits, vegetables, and healthy grains.
Additionally, by increasing your intake of nutrient-dense foods, you’ll find that you snack less on foods that are high in calories but low in nutrients, experience fewer cravings, and be better able to control your blood sugar levels, all of which are crucial for achieving any weight-loss objectives.
Get Enough Sleep
Even though you probably just rolled your eyes while reading this, sleep does matter.
Hurley claims that not getting enough sleep will have an impact on your metabolism, how you choose to eat, and how often you feel hungry.
Because cooking requires time and energy, both of which new mothers typically lack, you may be tempted to seek unhealthy and low-nutrient snacks if you don’t get enough sleep.
Drink enough water
Water intake is important for both producing milk and avoiding cravings. According to Sonya Angelone, RD, cravings might occasionally be indicators that you need to drink because you’re becoming dehydrated.
Since so much of it travels to the baby, postpartum bodies need significantly more fluid than typical bodies a couple of additional glasses every day.
While you’re at it, she advises avoiding high-calorie drinks like juices, which can have a lot of calories but little fibre.
Avoid wearing girdles and belts after giving birth.
Avoid using any post-pregnancy belts or girdles, advises Kat Ellis, a certified personal trainer who specializes in pre-and postnatal training, in order to allow your core muscles to function on their own.
Post-pregnancy belts or corsets can only damage your core muscles because your core will end up relying on something else to keep them in place. You want your core muscles to repair and grow through exercise.
Concentrate on Stability Workouts
According to Ellis, exercises like squats and planks, which emphasize stability over rotation or extension, enable new mothers who have C-sections to rebuild and strengthen their cores and pelvic floors. Your pelvic floor will have suffered trauma even though you didn’t birth your kid naturally.
Concentrate on exercises that will improve the health of your entire body, not just your stomach.
Because they strengthen the muscles and tissue in the abdomen without causing excessive movement, these exercises are especially excellent for diastasis recti, a condition in which your abdominal muscles separate during pregnancy.
At all times, defend your centre.
Diastasis recti can be uncomfortable in the stomach area, but it can also cause back discomfort, urinary stress incontinence, and pelvic floor problems in the future.
The Home Remedies that help for Weight Loss after C-section
You might choose lipid-bursting massages if you aren’t yet sufficiently recovered to be mobile or simply lack the energy to start exercising.
Your muscles and bones will be strengthened by these massages, which will also help you lose weight by toning your muscles. You can strengthen your body with these massages in preparation for a workout later on.
Walking, particularly brisk walking has been shown to hasten the healing process and also help prevent blood clots. Walking gives you solid cardiac exercise while putting little stress on your body during recovery.
About six to eight weeks following your C-section delivery, you can start practicing yoga. It’s crucial to acquire a doctor’s approval before beginning a yoga practice.
Yoga, when combined with a healthy diet, can not only aid in weight loss but also strengthen and stretch your muscles.
Do regular Exercise to reduce weight gradually
Here are some of the exercises I mentioned doing on a daily basis.
- Pelvic Tilts- In order to regain strength, you must start building up the abdominal muscles. The ideal exercise for this is the pelvic tilt. Your pelvis will tilt forward if you tighten the muscles in your abdomen. You can perform these while standing, sitting, or lying down.
- Planks- Place your body in the push-up position with your elbow resting on the floor. Then you should keep your body straight like a bridge shape, and ensure that your ABS is contracted. Hold your body for 30 seconds in the same position and try to stay in this position gradually.
- Cobra Pose- Lay on the floor and place your abdomen and place your palm on both sides of your shoulder. Pull your head up slowly while tucking your elbows under your ribcage and contracting your abs.
To conclude, from the above-given article we have seen the details of a weight loss diet after a C-section. In addition, we have seen some workout plans and home remedies as well.
To prevent injury or pain, always get your doctor’s okay before beginning a vigorous workout program.