Generally, in pregnancy gaining weight is considered healthy as the extra kilos are necessary to support the growth of the baby. However, oftentimes, women tend to gain more weight than is recommended. For a normal and healthy pregnancy, a woman should ideally gain anywhere between 14-and 15 pounds. On the other hand, if you have a C-section surgery then it becomes even more important to shed the extra weight as it can put a lot of pressure on your stitches.
Most mothers who have undergone a C-section complain of having a protruding tummy even months after delivery. A combination of factors such as fluid retention, bloating, constipation, and abdominal separation (diastasis recti) can all contribute to this. However, the good news is that with a little bit of effort, it is possible to get rid of that post-pregnancy tummy. Here are 11 tips that can help you lose weight and reduce belly fat after a c-section.
In This Article
What is c-section delivery?
A C-section delivery is a type of surgery performed to deliver the baby through an incision made in the mother’s abdomen. This type of delivery is recommended in cases where there are complications with the pregnancy such as the breech position of the baby, placenta previa, or twins. A C-section is also recommended when the mother has a health condition that makes vaginal birth risky.
However, for your body to heal properly and to reduce the risks associated with surgery, it is important to follow certain guidelines after a C-section. Nowadays, C-sections are very common and about 1 in 3 women gives birth via C-section.
Most of the weight gained during pregnancy is lost within the first 6 months post-delivery. However, for some women, it may take up to a year to lose all the weight. A C-section delivery can add to the weight loss challenge as it can take longer for the body to recover and start burning fat.
11 Tips to reduce belly fat after c section delivery
Although to lose weight after C-section is a bit more difficult and time-consuming, it is not an impossible task. You need to be patient, have strong willpower, and follow a healthy lifestyle along with some effective tips to lose weight. Below we have outlined some tips for you to follow to help you lose weight and get back in shape after a C-section delivery.
1. Take massage
A massage can help you to lose weight by improving blood circulation and lymphatic drainage. It can also help to tone your muscles and give your skin a more elastic appearance. After birth, it is advisable to wait for at least 6-8 weeks before you get a massage. Furthermore, to reduce tummy fat, you can opt for a deep tissue massage. By taking this massage regularly, you will see a significant difference in your weight. If you are not recovering from your delivery, then you can also try a postpartum massage. By massage, your abdominal muscles and lower back will help to tone them and give you relief from any pain.
2. Eat healthy diet
Though you need to watch what you eat and make sure that you are eating a healthy and balanced diet. Try to avoid processed foods, sugary drinks, and junk food as much as possible. Instead, focus on eating whole foods such as fruits, vegetables, lean protein, and complex carbs. Taking proper diet food not only helps you to lose weight but also improves your overall health. After your baby birth, you can continue with breastfeeding, which will help you to lose weight and get back in shape. But with it make sure to eat more often to avoid overeating because it can lead to weight gain.
3. Try to stay hydrated
It is essential to stay hydrated, especially after a C-section. Drinking plenty of water will help your body to flush out toxins and will also aid in weight loss. Drink at least 8-10 glasses of water every day. You can also drink green tea or herbal teas which will help boost your metabolism and promote weight loss. Preventing dehydration is very important as it can lead to many complications, such as constipation, headaches, and fatigue. Moreover, to lose belly fat, you need to drink lots of water as it will help to reduce bloating and water retention.
4. Get enough sleep
To lose weight, it is important to get enough sleep. When you are sleep-deprived, your body releases the stress hormone cortisol which can lead to weight gain. Furthermore, getting enough sleep will also help to boost your metabolism and give you more energy during the day. Aim for at least 7-8 hours of sleep every night. Additionally, proper sleep will also help to reduce stress and after the birth of your baby, you will need all the energy to take care of your little one. So, make sure you get enough sleep to take care of yourself as well as your baby.
Breastfeeding is one of the best ways to lose weight after a C-section. It helps to burn calories and also helps to shrink your uterus back to its original size. Furthermore, breastfeeding releases oxytocin which helps your body to heal and recover from the surgery. It also helps to reduce stress and promote bonding between you and your baby. Moreover, breastfeeding will also give you more energy and help you to sleep better at night. So, if you can breastfeed, then it is one of the best things you can do for yourself and your baby.
6. Use Supplements
Certain supplements can help you to lose weight after a C-section. These include omega-3 fatty acids, probiotics, and green tea extract. Omega-3 fatty acids help to reduce inflammation and also promote weight loss. Probiotics help to improve gut health and also promote weight loss. Green tea extract is a powerful antioxidant that helps to boost metabolism and also promote weight loss. To lose weight after C-section, you can take these supplements after consulting with your doctor. Consulting is essential as some of them may not be recommended if you are breastfeeding.
7. Do physical activity
Physical activity is one of the most important things you can do to lose weight after a C-section. It helps to burn calories and also helps to tone your body. You can start with light exercises and then gradually increase the intensity as your body heals. Walking, swimming, and yoga are some great exercises that you can do. Also, make sure to consult your doctor before starting any exercise program. As you may not be able to do strenuous exercises immediately after the surgery.
8. Eat more fiber
Eating foods high in fiber will help you to lose weight and reduce belly fat. Fiber helps to keep you full and reduces your cravings for unhealthy snacks. Furthermore, fiber also helps to promote healthy gut bacteria which is important for weight loss. So, make sure you include plenty of high-fiber foods in your diets such as whole grains, vegetables, and fruits. Furthermore, you can also take a fiber supplement to help you get enough fiber if you are not getting enough from your diet.
9. Bind-up your tummy
After a C-section, you will have a lot of swelling in your tummy area. To help reduce the swelling, it is important to bind up your tummy after a C-section. You can do this by wearing a postpartum girdle or a support band. This will help to hold everything in place and also help to reduce the pain. Furthermore, it will also help to improve your posture and prevent your stomach from sagging.
10. Do Kegel exercises
Kegel exercises are very beneficial, especially for women who have just delivered a baby. These exercises help to tone your pelvic floor muscles and make them stronger. They also help to improve your urinary incontinence and sexual function. Kegel exercises are very easy to do and can be done anywhere, anytime. All you need to do is to contract your pelvic floor muscles for a few seconds and then relax them. You can do these exercises while sitting, standing, or lying down. To reduce belly fat kegel excercise with a proper diet helps a lot.
11. Eat Lean Proteins
Eating lean proteins will help you to lose weight and also keep your energy levels up. Proteins help to boost your metabolism and keep you feeling full for longer. Furthermore, they also help to build muscle and repair tissue. Some good sources of lean protein include chicken, fish, tofu, legumes, and eggs. After pregnancy and childbirth, your body needs all the nutrients to recover and heal. So, make sure you include plenty of lean proteins in your diet.
Things we should consider after a C-section
If you had a c-section delivery then the below points are a must consider for you and your baby’s overall health. So they are:
- You might have the urge to lift your baby or some other things but try to avoid it as it can put a strain on your stitches.
- Don’t take a bath until your doctor gives you a go-ahead.
- Don’t forget to include plenty of fruits, vegetables, and whole grains in your diet.
- Avoid smoking and drinking alcohol.
- Do some light exercises like walking to keep yourself active.
- Try to move around as much as possible but don’t overdo it.
- Don’t sit for too long at a stretch.
- If you’re breastfeeding, then make sure to do it regularly as it will help your uterus to contract.
- Lastly, visit your doctor for regular checkups to ensure that everything is healing well.
So, these were some of the things you should keep in mind after a c-section delivery. Taking care of your health is important not just for you but also for your baby’s health. Moreover, it is essential to give your body some time to heal completely before you start your normal routine.
The Bottom line
Therefore, pregnancy and C-section are the two main reasons for having a protruding tummy. After delivery, it is common to see a change in the shape of your body, including an enlarged waistline. C-section can also cause abdominal muscle separation (diastasis recti), which further contributes to the pooch. While all these changes are natural and normal, they can make you feel self-conscious about your appearance. But we hope after reading this article, you should have a better understanding of how to reduce belly fat after c section. The tips we’ve outlined are all effective methods that can help you see results. Remember, it takes time and patience to achieve your goals, so be consistent with your exercises and diet changes and give yourself enough time to get positive results. Have you tried any of these methods? Let us know!