How to Lose Weight After C Section Delivery Using Natural Methods
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- Learn how to lose weight after c section delivery safely and naturally.
Pregnancy and childbirth are hard for any woman. C-sections (or cesarean sections) compound this by the fact that you have had your muscles cut and moved and it takes time to recover. It is, after all, a major surgery. You may also find that your stomach remains bigger for longer than a woman who has given natural birth. This is due to swelling and water retention.
Aside from the excitement of meeting that little human being that you carried, nurtured, and protected for all those months, I am sure you are looking forward to having a smaller tummy. This can take time, but with the below tips on how to lose weight after c section delivery, it will become easier for you.
When it comes to weight loss after delivery, you are already so busy that taking some time out to look after yourself can be tough. But if you are healthy you will have more energy and have a strong immune system for which you need to know what to eat after c section delivery.
Let's dive in.
How To Lose Weight After C Section Delivery?
Do you also think that only exercise after c section delivery can help you lose weight? But the truth is, you do not have to cut any calories or spend hours in the gym to achieve a healthy weight loss and getting back to your pre-pregnancy body. You just need to boost your metabolism and then you'll see how to lose weight after c section delivery.
Follow the tips below and experience a healthy weight loss after C-section:
1. Eat Healthy
When you are pregnant and breastfeeding, you need to make sure that you have all the vitamins and minerals that you need as your body will naturally take the vitamins and minerals available in your body for your baby. This can deplete your nutrient stores. Vitamins and minerals play such a crucial role in our bodies from regulating our heartbeat to hormone balance, to better stress response. Know what to eat after c section delivery to fill up your nutrient stores.
Vitamin D and vitamin K2 are especially important as your baby needs to have enough vitamin D to develop strong bones and grow normally. Vitamin K2 makes sure that calcium is directed into the bones and teeth and not into the soft tissue.
Both vitamins D and K are found in meat, dairy, eggs. Vitamin D is also found in mushrooms and the sun. Vegetarians and vegans can find vitamin K2 in fermented foods like sauerkraut and miso. Calcium and Iron are also important. Legumes and leafy greens in addition to the above-mentioned foods contain calcium and iron.
All nutrients are important. The bottom line is to eat a variety of healthy foods. Fill up on veggies as they contain vitamins, minerals, fiber, and water which will nourish your body, help with your water intake, and help to prevent constipation. Cut out junk food and processed food as much as possible.
You can have your free Indian diet chart after C-section delivery from Miduty, which will help you achieve your weight and health goals conveniently. Get your diet plan now!
2. Apple Cider Vinegar
There are many claims made about apple cider vinegar, some of which are not true. But one of them which is true is, it helps you to lose weight. It needs to be raw apple cider vinegar that contains the ''mother''. This works as a prebiotic to feed the good bacteria in your gut. This will ensure that you have good digestion, have less gas, and less bloating.
So if you're thinking how to lose belly fat after c section delivery, then apple cider vinegar can indeed be a good start!
How to Consume? Drink a teaspoon to a tablespoon of apple cider vinegar 2-3 times per day before meals. You can also eat it over your salads or put it into soups and sauces. You can also use it to make a detox drink by combining it with garlic, lemon juice, honey, and water.
Try Miduty Apple Cider Vinegar
3. Coconut Oil
This is often asked among oils, what to eat after c section delivery that may help you lose weight. This may sound contradictory. But in order to burn fat, you will need to eat fats, but healthy. You can still lose weight while eating full-fat foods. One of the best oils to cook with and to eat is coconut oil. Coconut oil helps to speed up the metabolism and encourage your body to burn fat, thus helping with weight loss.
Another area where you might struggle after pregnancy is with your thyroid. Coconut oil can help your thyroid to function properly so that your metabolism is no longer running slow and your body will be less prone to hanging onto fat after C-section.
4. Sleep
Having a new baby in the house can leave you very sleep deprived. Along with waking up to feed your baby, you may also be struggling with pain from your C-section. Your body needs sleep to heal and to have the energy for the next day.
Being sleep deprived also leaves you with higher stress levels due to the release of the stress hormone cortisol, not to mention that it makes you overeat due to an imbalance with your ghrelin (hunger hormone) levels and leptin (the hormone that lets your brain know you are full) levels.
Wanting to have a clean house and delicious wholesome meals on the table is normal. But try to keep things simple or ask your friends and family to help. In addition to sleeping at night as well as you can sleep when your baby does during the day too. Getting enough good quality sleep is one of the most important things you can do for your health as well as your waistline.
5. Exercise
As mentioned, getting a C-section is a major surgery. When it comes to exercise after c section delivery, most doctors will encourage you to take short walks only to prevent blood clots from forming. But any exercise more strenuous than that should not be done until at least two months after the C-section. When it comes to this, listen to your doctor. Your body needs time to recover.
Once you are able to exercise, you can carry on with your walks, but walk faster, or you can start jogging, cycling or whatever other forms of exercise you enjoy. When it comes to exercise for your stomach, going straight into doing crunches and sit-ups is a NO. You may have diastasis recti (where your stomach muscles have separated first) which need to be corrected first.
Exercise after c section delivery that are safe include the below mentioned ones. You can perform these 3-5 days a week:
Pelvic Tilts:
1. Lie on your back with your arms by your sides and your knees bent and facing toward the ceiling, your feet flat on the ground.
2. Then breathe in and as you breathe out, tighten your stomach muscles and tilt your pelvis up. You will know that you are doing it when your lower back flattens against the floor.
3. Hold it for a few seconds before releasing.
4. Do 5-10 reps, and work up to 3 sets.
Heel Slides:
1. Lie on your back with your arms by your sides and your knees bent and facing toward the ceiling. Your feet should be flat on the ground.
2. Breathe in and as you breathe out, tighten your stomach muscles and slide one foot along the floor until your leg is straight.
3. Breathe in and then as you breathe out, tighten your stomach, slide your leg back into the starting position.
4. Do this 5-10 times on one side, then repeat with the other leg.
Building muscle will tone your body and help you boost your metabolism. You can even exercise with baby. Push your baby in the pram when you walk or use him or her as a weight when exercising. Many babies also love it when their parents dance with them. Whether you want some ''Me-time'' or want to play with your baby, you can exercise effectively.
So now you know how to lose weight after c section delivery. Remember that while it is important to get back to a healthy weight; losing weight after pregnancy won't happen overnight. Do not pay attention to celebrities who have their abs back within a month of giving birth. Be proud of how strong you are and enjoy your little one.
For a free Indian diet chart after C-section delivery, you can click on the link below.
Summary
- If you have had a C-section and you're wondering how to reduce tummy fat after c section delivery; let us tell you that your stomach takes longer to go back to its pre-pregnancy size due to water retention and swelling.
- Despite needing to take it easy there are things other than exercise to help you lose weight.
- Eat healthy, making sure you eat a variety of whole foods like leafy green vegetables (though you should eat a wide variety of veggies), legumes, fermented foods, mushrooms, lean meat, dairy, and eggs. These foods contain the vitamins and minerals your body needs, especially vitamin D, K, and calcium and magnesium.
- Breastfeeding moms lose weight more easily than those who don't because your body uses up energy when it makes milk.
- Apple cider vinegar is proven to help with weight loss. Drink a teaspoon to a tablespoon of Apple Cider Vinegar mixed with water before meals.
- Consume coconut oil and use it to cook. It helps to speed up your metabolism, encourages the body to burn fat for energy, and keeps your thyroid working well.
- Get enough sleep by sleeping when your baby sleeps. It will give you energy and help your body to heal.
- Walking is recommended to prevent blood clots. You can start doing more strenuous exercise usually after 2 months. Do exercises like the pelvic tilt and heel slides to heal diastasis recti.