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You have successfully sailed through pregnancy and delivered your bundle of joy. While you are 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. You will also need to be cautious about the way you move for several weeks.
Before you lose hope, we’re here to tell you that you can try out these simple ways to shed those kilos effectively even after a C-section.
4 Ways to Reduce Weight After Caesarean Delivery
Some of the important areas that require exercise after a C-section delivery are the corset-like muscles called the transverse abdominal muscles. These muscles surround the spine, the pelvic floor muscles, 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 is common knowledge that breastfeeding is the best way to provide nutrients to your newborn baby. However, what is not known by most is that breastfeeding can be an effective aid for weight loss as well.
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 does burn a lot of calories on a daily basis, it can also make you very hungry. The best way to keep your stomach satisfied and keep a check on your weight is to watch the calories you consume.
Make healthier snack choices. Things like plain yoghurt, nuts, flaxseeds, fruits, salads, and lean meat can cater to your appetite and help you lose weight. Keep in mind to not let your calorie count drop below 1200, as this can lower 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 to it than just to offer 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 to some extent.
You can use this belt at all times except while eating, sleeping or using the washroom.
4. Drink Plenty of Water
Drinking about 8-10 glasses of water on a daily basis can not only keep you hydrated but can also help you breastfeed better. The better your breastfeeding schedule, the better the chances of weight loss.
4 Home Remedies for Weight Loss After C-Section
1. Lipid Bursting Massages
If you haven’t recovered enough to start moving about or just cannot gather the energy to begin exercising, you can opt for lipid bursting massages. These massages will strengthen your muscles and bones, and also 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, especially brisk walking is known to speed up the process of recovery and also prevent blood clots. Walking doesn’t strain your body a lot during recovery and gives you a good cardio workout.
3. Yoga
You can begin to practice yoga about six to eight weeks after your C-section delivery. It is important that you consult a doctor before starting yoga and seek a go-ahead. Yoga, when combined with a proper diet 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.
Here are a few exercises that you can try:
Pelvic Tilts
It is vital that you begin strengthening the muscles around your abdomen to regain strength. The pelvic tilt is the perfect exercise for this. Contract the muscles in your abdomen and use them to tilt your pelvis forward. These can be done when you are sitting, standing, or lying down.
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. Begin by holding this position for 30 seconds, and gradually stay in the position for longer.
Cobra Pose
Lay on your abdomen and place your palms on the side of your shoulders. Slowly pull your head up as you tuck your elbows into your ribs and suck your abs in.
Bridge Position
Lay on your back with your feet flat on the ground. Your feet should be placed in line with the width of your hips. Slowly lift up your bottom, your abdomen, and the back and leave the shoulders on the ground. This will work your core muscles without putting any strain on your wounds.
Water Workouts
Swimming and water aerobics can help you lose some calories without straining your muscles too much.
Belly Breathing
This exercise is easy, but it 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 around 3 times a day. This exercise will relax you as much as it will help lose weight!
Always seek approval from your doctor before engaging in rigorous exercises to avoid injury or discomfort. Steer clear of sit-ups and crunches until your doctor approves, as these exercises can cause the separation of abdominal muscles. A good diet, an easy regimen of exercise and simple practices like drinking water can help you get back to your pre-pregnancy weight quite easily.
Resources and References: Healthline
