How to Reduce Weight after C-Section
Introduction
I don’t feel like myself and miss my old body so much.
Will I ever be able to come back to my pre-pregnancy weight?
Am I even attractive anymore?
How to reduce weight after C-section?
After delivery, do you also find such harsh thoughts creeping in everytime you look at yourself in the mirror? Mumma, we’re here to help you see things a little differently, with a lot more love and kindness.
Hear it from a gynaecologist:
“Well, losing weight too quickly after delivery, more than 1kg per week, isn’t a healthy sign. Instead, you should eventually lose the extra weight gained during pregnancy.”
While it is normal to gain weight during pregnancy, some women can gain weight more than the recommended amount, especially after a C-section. Focusing on health, having a balanced diet, self-care, steady recovery, gentle exercise, and embracing the journey of motherhood aids in losing weight after C section. Read on to know how to reduce belly fat after delivery.
Understanding Post-C-Section Recovery: When to Start Weight Loss Efforts
Compared to a normal delivery, a caesarean delivery (C-section) needs extra precautions. It is recommended to give yourself a minimum of 6-8 weeks to recover after delivery. Let’s discuss in detail!
1. Doctor’s Guidance: Before starting a postpartum weight loss plan, it is essential to talk to your healthcare provider, especially after a C-section.
2. Prioritising Healing: In the Initial few weeks post a C-section delivery, your primary focus should be on giving your body time to heal. This includes taking rest, managing pain, and taking care of the incision site.
3. Approach Gradually: After getting a go-ahead from your doctor, gradually increase your weight loss efforts. Begin with light activities, like short walks and pelvic floor exercises.
4. Be Patient: Be patient when starting your weight loss journey after a C-section, as recovery comes first. After C-section delivery, your body needs time to heal. Thus, be patient and allow your body that time before considering any weight loss plan.
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Safe and Effective Exercises for C-Section Recovery and Weight Loss
From caring for your newborn to managing responsibilities outside of motherhood, losing weight after c section isn’t so easy. The recovery time of caesarean deliveries is a little longer than vaginal deliveries. However, before coming to your regular exercise, it’s essential to get your doctor’s OK.
Here are some safe and effective exercises for C-section recovery and weight loss that will help strengthen your core.
1. Pelvic Floor Exercises (Kegel Exercises):
Pelvic floor exercises or Kegels are an effective exercise, helping strengthen the pelvic floor muscles that support the bladder.
How to Perform:
Sit or lie down in your comfortable position.
Squeeze your pelvic floor muscles as if you are holding back the flow of urine.
Hold this contraction tightly as long as you can.
Relax your muscles and rest for about 8-10 seconds.
Repeat it as many times as you can. Try to do this exercise at least 3 sets of 8-10 squeezes every day.
2. Wall Sit:
This full-body exercise is an excellent way to strengthen your legs and engage your core.
How to Perform
Begin by standing with your back against the wall.
Slowly lower down into a sitting position at a 90-degree angle.
As you bend down, make sure your core muscles are engaged.
Focus on breathing and core engagement
Hold this position for 20-60 seconds or as long as possible.
For an additional benefit, you can squeeze your pelvic floor muscles as Kegel exercises while holding this wall sit position.
Take a rest for 1 minute, then repeat 5 times or as many times as you can.
3. Belly Breathing:
It is a great postpartum exercise, helping strengthen the core muscles and promoting relaxation.
How to Perform
Lie on your back with knees bent and feet on a comfortable bed or couch.
Put your hands on your belly. Make sure your body is in a relaxed position.
Take a deep breath in, ensuring your abdomen rises more than your chest.
Slowly breathe out through your mouth, pulling your belly toward your spine and contracting your belly muscles.
Hold your breath for 3 seconds.
Repeat this exercise about 5 to 10 times.
4. Leg Slides:
This exercise is beneficial for engaging the core muscles.
How to Perform
Lie on your back on the floor, with your knees bent and feet flat on the floor.
Engage your abdominal muscles.
Inhale and slowly slide your one leg to a straight position.
Exhale and slowly bend your leg again.
Keep both feet on the floor and be relaxed.
Repeat with the opposite leg
5. Gentle Stretching:
Gentle stretching can help improve blood circulation, relieve pain, strengthen muscles, and promote relaxation. However, focus on slow movements and avoid pressure on the C-section scar. Begin with simple stretching exercises, such as Cat-Cow Pose, Child Pose, Leg Raise, Shoulder Rolls and simple neck stretches.
6. Walking:
This is a simple, low-impact activity that can be started within a few days after a C-section. Begin with short, gentle walks and gradually increase the pace and duration. Walking helps with postpartum recovery, boosts your mood, reduces stress, manages weight, and improves your overall health.
The Role of a Balanced Diet in Post-C-Section Weight Management
After delivery, how to reduce weight is a major factor for new moms!
Along with providing psychological and emotional well-being, a balanced diet plays a vital role in post-C-section weight management. It helps support healing, improve energy levels and promote weight loss.
Not only does a balanced diet help the body recover from surgery, but it also provides the required nutrients to produce breast milk. Over and above that, it assists in controlling hormones and reducing mood swings. If combined with proper exercise and rest, a balanced or healthy diet can aid in smooth recovery and allow the new moms to manage their weight.
Tips for Managing Stress and Hormones While Losing Weight After a C-Section
While certain exercises and a balanced diet help manage weight, they are not enough. Managing stress and hormones also plays a crucial role in losing weight after C-section. Here are some tips that help you manage stress and hormones:
1. Healthy Diet: To support hormone production, nourishing your body is crucial. A healthy diet can help heal your postpartum recovery. Including a healthy balance of proteins, fats, and carbohydrates in your diet can support muscle and tissue repair and your energy levels up.
2. Prioritise Sleep: With a small baby, the advice ‘sleep whenever the baby sleeps’ makes sense! Well, the other work might not get done, but you will feel better. Just take a nap whenever you get time, especially if you are losing weight after C-section. Aim to get at least 7-8 hours of quality sleep.
3. Engage in Hobbies or Activities: Having a baby is exciting, but making time for yourself is also essential. To manage stress, engage yourself in hobbies and activities that you enjoy. This will help you relax and de-stress.
4. Stress Reduction Techniques: Yes, for a new mom, it is difficult to do some stress-relieving activities, but with some simple and practical techniques, you can manage post-pregnancy stress. Implementing deep breathing, yoga, and meditation can help reduce stress and hormones.
5. Seek Support From Family and Friends: It is advised to seek support from family and friends for childcare or other tasks related to new moms. They can offer emotional support and help with chores and childcare, minimising the burden on the new mom and giving her time for rest and self-care.
6. Be Patient: Patience is required to manage postpartum stress, as it takes time for your body to recover and for hormones to alleviate.
Practical Advice for Busy Moms: Combining Baby Care and Fitness
Being a mom means that you have no time for self-care and to get things done. After all, you are on a full-time job with infinite hours and no days off. However, this practical advice can help busy moms maintain their health amongst their tight schedules.
1. Do mini workouts
2. Prioritise sleep
3. Establish routines
4. Make time to spend with your friends and family
5. Make time for self-care
6. Keep healthy snacks on hand
7. Keep meals simple
8. Give up the mom guilt
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Losing weight after C-section is not difficult, but the recovery and healing process may take time. Focus on post-C-section recovery and start your weight loss plan gradually.
If you are wondering ‘how to reduce belly fat after delivery’, then include gentle exercise and a balanced diet in your daily routine.
First and foremost, be patient and consult with your healthcare provider. Remember that it takes time and should be approached progressively.
After a C-section, you need to take extra precautions for your body to recover. So, be patient and listen to your body! While there is no specific timeline for losing weight quickly, a balanced diet and regular exercise help you come back to your pre-pregnancy weight.
