After having a C-section, many women worry about how to lose weight. Although challenging, losing weight is necessary to improve your general health. The good news is that you can eliminate your post-pregnancy tummy by massaging, postnatal workouts, and adopting a healthy lifestyle.
- An abdominal incision is made during a C-section delivery to deliver the baby.
- If you want to reduce your tummy size after a C-section, pick meals rich in lean proteins, wholesome grains, fruits, and vegetables to give your body the nutrients it needs to heal.
- Studies show that massages can help people lose weight by improving lymphatic drainage and blood circulation.
- You should try to gradually introduce light exercises as soon as you can, even though you should not put any pressure on the area of your C-section.
This article will discuss some advice on reducing tummy after C-section naturally. You can quickly reach your ideal weight if you follow these recommendations.
About C-Section Delivery
A C-section delivery is a type of surgery in which the baby is delivered through an incision in the mother’s abdomen. When there are pregnancy issues, such as the baby being born breech, a placenta previa, or twins, this form of delivery is advised through C-section.
Furthermore, a C-section is also advised when the mother has a medical condition that renders vaginal delivery problematic. However, adhering to a few rules following a C-section is crucial for your body to heal effectively and to lower the risks associated with this.
Did you know – Today, one in three women give birth through C-section, making it quite prevalent.
According to experts, it may take some women up to 1 year to lose all the weight. A C-section delivery might make losing weight more difficult since it may take longer for the body to recuperate and start to burn fat.
If you are having complications in your pregnancy, book a meeting with a gynecologist now.
Healthy Tips to Reduce Tummy after C-section Naturally
Although losing weight after a C-section is a little more challenging and time-consuming, it is still a manageable task.
In addition to following a healthy lifestyle and being patient, you can use the advice provided here to help you shed some pounds and get back in shape after a C-section delivery.
1- Consume a balanced and healthful diet
Choose a diet after C-section high in lean proteins, healthy grains, fruits, and vegetables to give your body the nutrition it needs to heal while giving you the energy you need to care for your new baby.
Caution – Avoid foods high in sugar, processed carbohydrates, and saturated fats after the C section.
- For healthy meals, you can enjoy protein-rich food, like a grilled chicken sandwich on whole wheat toast with spinach, avocado, and red peppers.
- You must pay attention to the things you eat while you’re healing from your C-section, and your activity level is limited because the only way to truly shrink the size of your tummy is to burn more calories than you take in.
Add on – To ensure your body can meet the demands of producing breast milk for your newborn, you should aim to consume a minimum of 1800 calories each day.
You may book an appointment with a nutritionist to get a diet plan for maintaining a healthy diet after pregnancy.
Also read, 10 Simple Changes to Enjoy a Healthy Life
2. Take good quality sleep
- Even though it may seem impossible with a new infant, obtaining adequate sleep has many positive effects on your physical and mental well-being.
- If you can’t sleep through the night immediately, try napping whenever your child does.
- This may happen when they establish a more regular day-night sleep schedule, usually when your baby is about 1-3 months old.
- Getting adequate sleep will allow your body more time to recover from your C-section and will give you more time to reach your overall weight loss goals, as per research.
You can get additional help by reading – How To Maintain A Healthy Sleep Schedule?
3. Massage may aid in losing weight
- By enhancing lymphatic drainage and blood circulation, massages can aid in weight loss, according to studies.
- It can also aid in muscular toning and the appearance of your skin.
Caution – It is recommended to wait for at least 6 to 8 weeks after giving birth before getting a massage.
- Additionally, you can get a deep tissue massage to lose belly fat. Regularly receiving this massage will significantly reduce your weight by burning the fat in the belly.
- You can also attempt a postpartum massage if you are not yet over the pain of giving birth. Your lower back and abdominal muscles will be toned via massage, relieving pain.
Have a look at 5 Great Benefits of Chiropractic Care for Weight Loss
4. Bind up your hanging tummy
- You will have severe abdominal edema following a C-section.
- After a C-section, it’s crucial to bind your abdomen to aid with the swelling. But you can achieve this by donning a support band or postpartum girdle.
- It will help to reduce both the pain and your protruding belly. Additionally, according to experts, it will assist in enhancing your posture.
5. Reduce weight by breastfeeding
- One of the best methods to reduce weight after a C-section is to breastfeed. In addition to aiding in weight loss, it also aids uterine shrinkage.
- Breastfeeding causes the release of oxytocin, which aids in the recovery and healing of your body after surgery, according to different research.
- It facilitates bonding between you and your child and helps to lower stress.
- Moreover, breastfeeding will increase your energy levels and improve your sleep quality.
- Therefore, it is one of the best things you can do for yourself and your child.
You should read too – Benefits Of Breast Feeding For Mom
6. You may use supplements to reduce your belly fat
- After a C-section, several nutrients can aid with weight loss. These include probiotics, green tea extract, and omega-3 fatty acids.
- According to a study, Probiotics aid in enhancing gut health by promoting weight loss.
- Omega-3 fatty acids support weight loss and inflammation reduction after C-section.
- Strong antioxidants like green tea extract aid to speed your metabolism and encourage weight loss.
After speaking with a nutritionist, you can use these vitamins or supplements to reduce weight after a C-section.
Also read: 7 Ways To Reduce Your Belly Fat
Moving towards Amazing Workout Tips to Reduce Tummy after C-section
Now, let’s discuss another important way to lose weight after a C-section. Here we have compiled a list of exercises that you can do to reduce your belly fat after your delivery.
1. Get moving as soon as you can
Even though you should not exert any pressure or stress on the area of your C-section, you should try to gradually introduce light exercise as soon as you can bear it. But you should not exercise after the C-section without consulting a doctor first.
Find ways to move about as the weeks pass and your body heals. This will assist your body in burning calories until you can resume exercising.
If a doctor advises it, you might get up or walk briefly during the first few days after giving birth.
You should also read 17 Easy Exercises to Stay Active While Bedridden
2. Try Small Walks
Even though you might not be able to go to the gym immediately, a few weeks after having a C-section, you could go for short walks.
- Walking on a flat surface, such as a sidewalk or paved trail, is a fantastic way to burn calories until your doctor gives the all-clear instructions for more vigorous activity.
- Additionally, the sunshine and fresh air might lift your mood if you’re walking outside.
Until you fully recover, avoid walking on uneven ground, as this could cause your incision area to become inflamed and painful.
3. Add yoga to strengthen and tone your body
Consider doing yoga to help recover your flexibility and strengthen your body when your doctor allows it.
- Yoga is also a great way to reduce stress, so it can help you deal with the challenges of being a new parent.
- If you are new to yoga, enroll in a beginner’s class to ensure you understand the correct alignment for every posture.
- To assist your body in adapting to the poses, it’s still necessary to start cautiously, even if you practiced yoga before or during pregnancy.
Do You Know? Exercise alone won’t make your belly look toned because you can’t target a specific fat to get reduced. Instead, you must reduce your overall weight to eliminate the layer of fat covering your muscles, after which you can employ toning workouts to make those muscles appear more defined.
Have a look at We’ve Found Out How Yoga Helps You Sleep Better
4. Try bridges to strengthen your glutes and abs at the same time
Lay on an exercise mat with your feet flat on the ground and your arms by your sides with the palms facing down to do a bridge.
- Push up with your feet once your body is in a straight line from your shoulders to your knees.
- Hold that for a moment, then gradually lower yourself again.
- Aim to perform two sets of ten bridges each, holding each for around five seconds.
Bridges are frequently considered a glute-focused exercise, but they can also be a terrific technique to gradually tone your abdominal muscles after a C-section.
Also read, Top Exercises For A Perfect Body
5. Do planks to stabilize your body once you’re fully cleared for exercise
Planks are a great way to help bring your body back in good shape.
- Lay face-down on a yoga mat, position your hands under your shoulders, and push yourself up until your arms are straight to perform a plank.
- Lift onto your toes while you do this, and visualize generating a straight line from your head to your toes.
- Aim to maintain your plank for around 5 breaths when you first begin. From there, progressively work your way up.
- Keep your shoulders wide as possible while performing a plank, squeeze your glutes, and keep your head up.
You should read this too – Flat Stomach: 6 Easiest And Effective Fat Burning Exercises!
Seek medical advice before trying any new exercises
Your doctor will provide post-operative care instructions as you recover from a C-section. You must adhere to these instructions if you want your body to heal fully.
Don’t start exercising before your doctor advises you to, and if you are unsure whether a new activity might be too demanding for your bodily energies, call a doctor and ask.
Add on – You shouldn’t lift anything heavier during the first few weeks and should also refrain from any activities that call for you to stretch, lift, or bend. Your C-section incision may take 6 to 10 weeks to completely heal.
It’s typical to notice a change in the form of your body after giving birth through C-sections, as it can result in the separation of the abdominal muscles (diastasis recti). Even though all of these changes are normal and natural, they may cause you to become self-conscious about how you look.
However, we believe that now that you have read this post, you should have a clearer idea of how to lose belly fat following a C-section. All of our advice is practical advice that can get you results within months.
Remember that it takes time and perseverance to reach your goals, so be persistent with your workout routine and diet adjustments and give yourself enough time to see results.
Plus, if you face any complications other than this, you need to contact a gynecologist immediately to ensure your physical health.
1- How long does the tummy take to return to its original shape after the C-section?
The uterus contracts and shrinks after the baby is delivered, whether vaginally or via c-section, and then gradually returns to its original size. The entire procedure takes almost six weeks.
2- How can you shape your body after a C-section?
Beginning low-impact workouts like swimming, pilates, yoga, light jogging, and low-resistance gym activity is typically safe once you have recovered from your c-section. These activities can help you to shape your body.
3- Why do you gain weight after the C-section?
There are a variety of causes for postpartum weight gain, including lack of time for a regular exercise regimen or an underlying medical problem that needs to be treated, including postpartum thyroiditis, diabetes, or PCOS (polycystic ovary syndrome).