According to the United States Centers for Disease Control, almost 30% of the women go through C-section in America. If you had a C-section, you need to give your body time to heal before you think of how to lose weight after c section. This can take up to 12 weeks.
What Causes Weight Gain After Delivery?
Remember that you were pregnant for nine months. Your body was feeding two people. After birth, you still have to feed two people. Your body adapts to these changes. Additionally, you need to breastfeed your newborn. To get enough milk, eating enough calories is necessary. This increased eating results in increased weight. However, eating is not the only reason. Several other factors contribute to weight gain.
Also, when you were pregnant, you gained some weight and baby fat. This weight doesn't automatically disappear after birth. Weight loss being a slow process; it takes time for you to get back to your normal weight. Additionally, it is stressful to be a new mom.There is a lot of pressure involved. Hormones released at this time play a role in the weight gained. Remember that your body was not used to all these changes. With so many things happening at a go, gaining weight is unavoidable.
How to Lose Weight After C Section
If you are looking forward to your normal body weight after C section, here are some tips that will help you.
When to Begin
First, everyone is different. This means for some, losing weight is easy, while others may take a longer time. Immediately after a c section, it is essential to be extra gentle with your body. Do not begin cutting weight immediately.
Most doctors advise that you should begin to check your weight after about six to eight weeks postpartum. This time is enough for your body to provide enough milk for the baby. It is also enough time for you to heal and be psychologically prepared for weight loss.
If you are not ready to start the weight loss journey, do not. You will be surprised at how many people gain weight during their weight loss journey. Ensure you are ready before beginning. It is okay to take as much time as possible before you start losing weight.
There is no time limit to this. Pressure from peers should not be the reason you embark on a weight loss journey. Remember, you are doing this for yourself. So, begin when you are ready.
What to Do
Do not just jump right into exercising or dieting to cut wait. As earlier mentioned, everyone is different. First, meet with your doctor or nutritionist. They will provide proper guidance on what ways of weight cutting are best for you. There are various ways to lose weight. The most common being dieting and exercising.
Also, choose between joining a postpartum weight loss program or doing it from home. Working with someone is advisable. Other than the moral support, they also keep you company during this process. A support system keeps you going even when it gets tough. Working alone requires discipline. Discipline with what you eat, when you eat, what to do, and when to do it. How to lose weight after C Section is determined by what you find suitable for you.
It is equally important to factor in milk production. This is the main food source for your baby. You do not want to starve your baby in the name of weight loss. Enough milk production depends on enough intake of calories. So, make sure when you embark on weight loss, the milk you are producing is also enough for your baby. At the same time, in some moms, breastfeeding allows then to cut weight. Find out if breastfeeding for you relates to weight gain or not?Finally, losing postpartum weight requires dedication. It is, therefore, necessary to set goals before beginning. Sticking to these goals is what determines how much weight you lose and after how long. Be warned, it may get tough, but you are tougher. So do not think of giving up. Keep going.
How to Do It
Now, let's find out what you can do to lose weight. How to lose weight after C Section is easier than you think. It is more in mind than the physical. For the physical results to be seen, psychological readiness and determination are key. Here are some of the things to do.
Exercising after c section requires extra keenness. Trying too hard will lead to complications. There a good number of exercises you are allowed to do. The most important thing is being gentle with yourself. Put more focus on exercises that strengthen your core. Away from building your muscles, these exercises also burn a lot of fat.
Walking is the easiest and by far one of the best exercises. You can walk with friends, take a stroll in the evening, or simply push your baby's trolley. Walking burns a lot of calories and allows blood to circulate easily. Gradually increase the distance you cover while walking. This helps you know if you are progressing or not.
Stretches are also necessary. They help in burning any scar tissue that contributes to belly fat. Plow poses are also great. Simply lie on the floor using your back. Reach both the arms and legs above your head carefully. Sphinx poses help burn the calories around your lower back. Lie on your stomach, then lift your head and chest from the floor. Finally, also do some bridge poses. While lying on your back, bend your knees. Then press through your heels and hold the pose for a while.
Yoga, as simple as it seems, is a great way to reduce tummy fat. There are many yoga classes for you to choose from. You can also find several online lessons on Yoga. The good thing about Yoga is that it's gentle to your body, easy to do, and fun. Water exercises are also a good idea. Find swim classes that focus on postpartum weight loss. This is common these days, so it won't be hard to get one.Increase the number of each of the exercises as time goes by. If you feel any pain, stop, and seek the help of a doctor. Keep in mind that overdoing this is harmful to your body. Losing weight too fast is dangerous. Take time and be patient with yourself to get the best results. Equally important is tracking your weight loss. Doing this enables you to know if you are doing the right thing or not.
What you eat and how you eat greatly determines the weight you gain. It also determines the weight you lose. However, there are several ways to eat healthily and maintain good body weight. When it comes to dieting, a piece of nutritionist advice is very important. Book an appointment with one before changing your diet. This is important since what you eat contributes to the milk you produce for the baby.
So the first thing is planning your meals. Meal planning helps you prepare what is necessary, know when to eat, and eat. Instead of doing small meals frequently, try and eat whole meals at set times. Take time to and plan the next day's meal. Also, plan for what snacks are needed. To avoid eating lots of junk, preparation is key. Always know what the net meal and the meal after is. This saves you money, time, and the hustle of looking for what to eat.Secondly, avoid processed food. One thing that contributes to increased weight is processed food. Processed foods have a lot of calories and chemicals. All these are dangerous to you and your baby's health. Since you are spending more time at home, ensure you cook whole meals. Let the meals have a balanced diet. Let it contain vitamins, carbohydrates, and proteins. The whole foods should also contain fewer calories. A good diet benefits you and the baby. The fewer chemicals you ingest, the safer the child is.
Keep hydrating yourself. Water is the best way of hydration. Enough water in your body allows enough milk production. Moreover, the water lost during exercise is recovered and keeps you looking healthy. The easiest way to never forget to drink water is carrying around a personal water bottle. Ensure the bottle has water all the time. If you are working with a group, make it a norm to remind each other. It is also likely that you get tempted to substitute water with a sweet drink. Please do not.
Other Home Remedies
There are other things away from exercising and dieting that help in weight loss. Since not everyone fancies workouts, here are some common things to help you out.
a) Get a post-pregnancy belt
Most doctors advise that is always good to get an abdominal belt or a girdle after a c section. These items protect the incision wounds, tuck the tummy, and prevent additional cells from building up. The belts are available at several retail shops as well as online stores. Use this belt any time except when showering. Keep in mind; the belt does not cut weight. It only prevents additional weight gain.
b) Lipid Burst Massages
If you are not ready to start exercising, then there is a simple massage that helps. Lipid bursting massages strengthen your muscles and bones as well. The massages also tone the muscles on your belly. The best thing about this is that you also prepare your muscles for exercising when you are ready. Exercising becomes easy for anyone who did lipid burst massages. Similarly, this method does not cut weight as much. It only prepares your body for weight loss.
c) Postpartum Weight Loss and Breastfeeding
You may be wondering how you will check your weight and still produce enough milk for your baby. Breast milk is very important to your baby; hence unadvisable to stop breastfeeding. Moms always find themselves at crossroads all the time. Your good body or your baby's health? Frustrating right? This should no longer worry you. As long as you do it right, enough milk production never stops. Here are a few things to keep in mind.
First, drink a lot of water. Water is the main component of milk. Hence, the more water you drink, the more milk you provide for the baby. Water also flushes away any toxins in your body, thus keeping you healthy. Some of the toxins are responsible for the extra eight gained. They, therefore, need to be removed to keep that weight gain checked. Avoid any sugary drinks like Soda. These drinks have a lot of calories that are not good for you.
Secondly, do not stop breastfeeding. Some moms opt to completely stop breastfeeding their babies. This is not a good idea. Breastfeeding helps burn a lot of calories. Breastfeeding burns up to around 500 calories a day. This is good. Not only does it help in weight loss, but it is also great for the newborn. Also, breastfeeding works on some of the muscles, thus toning them. Do not starve your baby in the name of losing weight.
Thirdly, breastfeeding makes you hungry. Do not worry. You are allowed to snack now and then to keep you energetic throughout the day. However, ensure you do not over snack. Just take a little to keep you going. Let the snack have very little calories. The simplest way is to plan your meals. Chop up some vegetables and fruits and keep them ready to snack. Not only are they healthy but also nutritious. Snacking too much counters the effects of the exercises.It is common to feel stressed at this point. Imagine the pressure of a newborn, then the pressure of losing weight. All these is too much for one person, right? Stress may cause milk production to reduce or even stop. Furthermore, stress causes weight gain. Hence it is necessary to handle the stress well. One of the best ways to do this is by exercising. Ensuring good blood circulation in your body is key. If necessary, seek help from a professional.
Do's When Losing Postpartum Weight
Don'ts When Losing Postpartum Weight
Tips on How to Keep Post C Section Weight in Check
Now that you know how to lose weight after C section, take that leap of faith. Do not put too much pressure when you start this journey. If you understand why you gained weight, then it is easy to lose weight. Getting your pre-pregnancy body back is a simple task if done correctly.
As a mom, enjoy the first few months of motherhood. Do not rush yourself to lose weight. Let your body heal well enough. Finally, it is not a must for you to lose weight. If you feel good in your new body, then enjoy it.