Are you a new mom and are wondering how to lose weight after cesarean section?
Weight loss after pregnancy is not an easy path. On top of healing and giving your baby the best, you also want to slip back into your old body shape.
This is not an easy feat, especially after delivering your baby through a c-section.
But it is doable, and we have the details for you.
How Long Does It Take To Lose Weight After C Section?
Losing weight after a c-section varies among individuals. Remember that everyone’s body responds differently during pregnancy.
Some might retain their body size, and others might not. Some will gain more weight than others.
And when it comes to weight loss, the response is usually different between individuals.
That said, the general weight loss after a c-section ranges between 3 and 4 pounds in a month.
So, if you gained around 25 to 35 pounds in your pregnancy, it could take you between 3 and 6 months to shed off the baby weight.
But, if you gain more than this, it will take you longer to lose the extra weight.
How Can I Reduce My Tummy After C section?
First, it is important to know that there is a difference between a tummy overhang and a pooch.
The overhang or a tummy is usually from the excess fats in the abdomen that hangs over the waistline.
The pooch is more of a bulge in the middle of the abdomen and doesn’t necessarily have to be from excess fats.
Sometimes, it could result when the rectus abdominal muscles separate. This leads to a condition referred to as diastasis recti.
That said, getting rid of the tummy or overhang without surgery is possible. However, it is not that easy.
Breastfeeding, eating healthy, and exercising a lot come in handy. Apart from these, you can also consider wearing a support belt.
Read more on How To Get Rid Of Hanging Belly After C-section
Does C-Section Pooch Go Away?
There are several ways to lose the baby weight. And, with time, your c-section scar tends to fade away as it heals. But, does the pooch ever go away?
Unfortunately, just like the scar, your c-section will never go away naturally. The only way to get rid of the pooch is through surgery.
One of the common ones is abdominoplasty, a tummy tuck cosmetic procedure that makes your tummy thinner and firmer.
During the surgery, your doctor will remove fats and skin from your lower abdomen. It allows for the tightening of the muscles and the fascia of that region.
How To Lose Weight After Cesarean Section
Losing weight at any point in life could be a long and challenging journey. Unfortunately, shedding off pregnancy weight is not easier.
It requires a lot of patience. Don’t expect to see fast results.
But, if it doesn’t happen as soon as you want it to, keep on with whatever weight loss plan you have. Sooner or later, you will get your happy ending.
With that said, below are top ways to lose weight after a c-section:
1. Breastfeeding
To breastfeed or not? While breastfeeding is well known for giving babies nutrients, it also comes in handy when losing weight.
Breastfeeding uses up a lot of energy, meaning your body will have to burn calories.
Now, if you often breastfeed, say daily, your body will have to make the milk from scratch.
That means using up a lot of energy, meaning you have an opportunity to lose calories.
In fact, breastfeeding allows you to lose anywhere from 500 to 700 calories every day. With this, you can expect to lose at least 1 to 2 pounds in a month.
However, do not create a calorie deficit to complement how many calories you are burning when breastfeeding.
The CDC recommends that Breastfeeding mothers consume at least 2300 to 2500 calories every day.
2. Exercise
While breastfeeding helps you burn calories, it might not do much for your weight loss goals.
Why? Because other factors affect your weight, from your weight pre-pregnancy to your lifestyle.
Ensure you add exercise to your lifestyle but after you have healed. C-section healing takes longer than when delivered through the normal way.
When you start, you can do the less demanding workouts, like taking a walk.
However, you must heal first before engaging in demanding workout routines.
Generally, the best time to start exercise is at least 6 weeks after your surgery.
It is also important to get the go-ahead from your doctor and avoid aggravating your c-section wound.
3. Change Your Diet
A diet change is essential for weight loss. It is time to say goodbye to some foods and add others to your daily meal plan.
Foods to eat include:
- Whole grains – these are pretty rich in fiber, proteins, antioxidants, and other nutrients. Whole grains, like brown rice, whole oats, buckwheat groats, and barley help burn fat. The proteins in these foods also come in handy for muscle building and increase your healing pace.
- Together, the proteins and fibers in whole grains reduce your appetite, ensuring you do not overeat.
- Seeds and nuts – these are not only useful for weight loss but also for your healing journey. They are rich in proteins and fibers, nutrients that are ideal for weight loss. You can add these to your breakfast or snack time.
- Veggies and fruits – do you have sugar cravings even after pregnancy? You already know that manufactured sugar is not suitable for your health, and it’s pretty derailing to any weight loss goal. This is where you bring fruits into the picture. Rather than having snacks with added sugars, like pastry and candy, get fruits instead. Veggies and fruits are rich in fiber, vitamins A & C, and proteins.
As you change your diet, ensure you stay off the junk and any processed foods. These have high-calories rates, which take longer to burn.
Others are fatty, leading to weight gain rather than weight loss. It would be best if you also avoid alcoholic drinks.
It is not only bad for you during breastfeeding but has high calories.
4. Drink A Lot Of Water
Staying hydrated is suitable for milk production when breastfeeding. But, it is also great for weight loss.
When you drink a lot of water, you will feel full, ensuring you do not overeat.
You might have to take more than the recommended since your bodily fluids are also going into milk production.
5. Get Enough Amount of Sleep
We know that sounds unattainable when you have a little one waking you in the middle of the night.
But lack of enough rest is never good for anyone on a weight loss journey. Try to get at least 7 hours of sleep, even with your newborn
If you have loved ones around, like your partner, siblings, and parents, they could help you with the baby while you catch some sleep.
Alternatively, try to sleep train your baby as soon as you can. It ensures that they sleep through the night, and you can get your 7 hours of rest.
There are several ways to go about how to lose weight after cesarean section.
Eat well, sleep enough, and talk to your doctor about the type of exercise you can start implementing in your workout routines.
Also, breastfeeding will not only give your baby the needed nutrients and boats their immunity, but it will also help you shed off a few calories every day.
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Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
