How to Lose Weight After a C-Section – Tips and Home Remedies

You have successfully sailed through pregnancy and delivered your bundle of joy. While revelling in the immense pleasure of motherhood, you may be worried about how to lose all that pregnancy weight you have put on. This can worry you even more if you have had a C-section and have to give your body and your wounds a longer time to recover. Understanding how to lose weight after a C-section is crucial, as the recovery process following this surgical procedure requires careful consideration of physical activity and diet to ensure both the mother’s well-being and effective weight loss.

Before you lose hope, we’re here to tell you that you can try these simple ways to shed those kilos effectively even after a C-section.

7 Ways to Reduce Weight After Caesarean Delivery

Some of the important areas that require exercise after a C-section delivery are the corset-like transverse abdominal muscles. These muscles surround the spine, the pelvic floor, and the muscles of the abdomen and back.

Get back to your pre-pregnancy weight with these simple steps for weight loss after a C-section.

1. Breastfeed

It’s a well-known fact that breastfeeding is the best way to nourish your newborn. What’s less known, but equally important, is that breastfeeding is a natural and beneficial process that can aid in your weight loss journey (2).

Breastfeeding can burn around 300 to 500 calories each day. This can be the ideal way to lose that extra weight on the tummy.

2. Count Your Calories

While breastfeeding burns a lot of calories daily, it can also make you very hungry. The best way to keep your stomach satisfied and keep your weight in check is to watch the calories you consume.

Make healthier snack choices. Things like plain yoghurt, nuts, flaxseeds, fruits, salads, and lean meat can satisfy your appetite and help you lose weight. Keep in mind not to let your calorie count drop below 1200, as this can lower your metabolism and be counterproductive to your objective of losing weight.

3. Get a Post-Pregnancy Belt

Doctors usually recommend using a girdle or an abdominal belt after a C-section to protect the incisions or wounds. This belt has more uses than just offering protection. It can help you tuck that tummy in and also prevent the build-up of additional fat cells on the tummy. While fat loss is not the actual purpose of the belt, it can help.

You can use this belt at all times except while eating, sleeping or using the washroom.

4. Drink Plenty of Water

Drinking 8-10 glasses of water daily can not only keep you hydrated but also help you breastfeed better. The better your breastfeeding schedule, the better your chances of weight loss.

5. Adequate Sleep

Getting enough sleep is vital for weight loss and recovery after a C-section. Lack of sleep can interfere with your metabolism and increase cravings for unhealthy foods. Aim for 7-9 hours of sleep per night, and try to rest when your baby sleeps. Establishing a regular sleep schedule and creating a calming bedtime routine can help improve the quality of your sleep (3).

6. Avoid Skipping Meals

Skipping meals can slow down your metabolism and lead to overeating later. Aim to eat regular, balanced meals throughout the day to keep your energy levels stable and avoid hunger-induced binge eating.

7. Be Patient

Weight loss after a caesarean delivery can take time. Be patient with your body and focus on gradual, sustainable changes rather than how to lose weight fast after the C-section. Remember that it took nine months to gain the weight, so give yourself time to lose it healthily.

4 Home Remedies for Weight Loss After C-Section

1. Lipid Bursting Massages

If you haven’t recovered enough to start moving about or cannot gather the energy to exercise, you can opt for lipid-bursting massages. These massages will strengthen your muscles and bones, tone the muscles and aid weight loss. These massages can also help you improve your body strength for a workout at a later time.

2. Start Walking

Walking, particularly brisk walking, is a powerful tool in your post-C-section recovery. Not only does it accelerate the healing process, but it also helps prevent blood clots. The best part? It’s a low-impact cardio workout that doesn’t strain your body too much during recovery (4).

3. Yoga

You can begin to practice yoga about six to eight weeks after your C-section delivery (1). You must consult a doctor before starting yoga and seek a go-ahead. When combined with a proper diet, yoga can not only help you lose weight but can also improve muscular strength and flexibility.

4. Exercise

Once your wounds have recovered well, you can start with a few simple exercises. Be careful not to overdo it right in the beginning. It is best to start gradually and build up as time passes (5).

Here are a few exercises that you can try:

1) Pelvic Tilts

To regain strength, it is vital that you begin strengthening the muscles around your abdomen. The pelvic tilt is the perfect exercise for this. Contract the muscles in your abdomen and use them to tilt your pelvis forward. You can do this while sitting, standing, or lying down.

2) Planks

Hold your body in the push-up position with your elbows resting on the floor. Keep your back straight and ensure that your abs are contracted. Hold this position for 30 seconds, and gradually stay in the position for longer.

3) Cobra Pose

Lay on your abdomen and place your palms on your shoulders. Slowly pull your head up as you tuck your elbows into your ribs and suck your abs in.

4) Bridge Position

Lay on your back with your feet flat on the ground. Your feet should be in line with the width of your hips. Slowly lift up your bottom, abdomen, and back, leaving the shoulders on the ground. This will work your core muscles without straining your wounds.

5) Water Workouts

Swimming and water aerobics can help you lose some calories without straining your muscles too much (6).

6) Belly Breathing

This exercise is easy but can go a long way in your fitness journey. All you have to do is lie down on your back with your hands on your belly. Then, take a deep breath (through your nose) and feel your abdomen expand. Breathe out (through your mouth) and pull your stomach in as you do. Breathe in, hold, and breathe out for 5 seconds each and repeat this thrice daily. This exercise will relax you as much as it will help you lose weight!

Before embarking on any rigorous exercise routine, it’s crucial to seek approval from your doctor. This step is essential to prevent any potential injuries or discomfort. Until your doctor gives the green light, it’s best to avoid exercises like sit-ups and crunches, as these can lead to the separation of abdominal muscles.

FAQs

1. What diet should I follow to lose weight after a C-section?

Focus on a balanced diet rich in nutrients to promote healing and provide energy. Include plenty of fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and high-calorie beverages. Staying hydrated is also crucial for weight loss and overall health.

2. How important is mental health in postpartum weight loss?

Mental health plays a significant role in postpartum weight loss. Stress and anxiety can hinder weight loss efforts by affecting hormonal balance and leading to emotional eating. Engaging in activities that promote relaxation, such as meditation and mindfulness, and talking to a therapist or support group can improve mental well-being and facilitate weight loss.

3. How can I safely manage pain and discomfort while trying to lose weight?

Managing pain and discomfort is crucial while attempting to lose weight post-C-section. Use prescribed pain medications as directed by your doctor. Incorporate gentle stretching and low-impact exercises to alleviate stiffness and improve circulation. Applying warm compresses and practising relaxation techniques like deep breathing can also help.

Losing weight post-C-section can be a challenging journey, but it is entirely achievable with patience, persistence, and the right approach. We hope you’ve found valuable insights on how to lose weight post-C-section. Following the tips and strategies outlined in this article, you can embark on your weight loss journey with confidence and determination.

References/Resources:

1. Keeping fit and healthy with a baby; NHS; https://www.nhs.uk/conditions/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/

2. Jarlenski. M. P, Bennett.W. L, Bleich. S. N, et al.; Effects of breastfeeding on postpartum weight loss among U.S. women; Preventive Medicine; https://www.sciencedirect.com/science/article/abs/pii/S0091743514003600?via%3Dihub; December 2014

3. Papatriantafyllou. E, Efthymiou. D, Zoumbaneas. E, et al.; Effects on Weight Loss and Weight Loss Maintenance; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/

4. Makama. M, Skouteris. H, Moran. L. J, Lim. S; Reducing Postpartum Weight Retention: A Review of the Implementation Challenges of Postpartum Lifestyle Interventions; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123857/

5. Exercise After Pregnancy; American College of Obstetricians and Gynecologists; https://www.acog.org/womens-health/faqs/exercise-after-pregnancy

6. Postnatal exercise: how soon can I start again after a baby?; NCT; https://www.nct.org.uk/life-parent/your-body-after-birth/postnatal-exercise-how-soon-can-i-start-again-after-baby

Also Read:

Diet After C Section Delivery
Can I Take Bath After C-Section Delivery?
How to Sleep After C-Section Delivery?
Exercises & Tips To Reduce Tummy Post Cesarean Delivery

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