If you want to lose weight after childbirth, this article will show you how to lose weight after C-section while breastfeeding.
For many women, losing weight after a pregnancy can be very difficult.
Experts recommend that you wait until your C-section scar heals before you start rigorous exercise.
Note that you will still look pregnant after your delivery because your uterus takes time to shrink.
According to WebMD, this will take 6-8 weeks.
Your tummy may still be a bit large because you are retaining fluid.
The body produces up to 50% more fluid during pregnancy.
The good news is breastfeeding helps you lose weight. It can burn up to 300 calories a day.
Research also shows that nursing helps shrink your uterus.
So here are some ways to lose weight after a C-section while breastfeeding.
How to Lose Weight After C-Section While Breastfeeding
1. Keep Breastfeeding
Breastfeeding helps moms lose weight.
According to a study by the University of California, breastfeeding for over six months enhances weight loss.
Further research found that 4,922 breastfeeding women lost 3.7kg more than women who weren’t breastfeeding six months after delivery.
Although, it is important to note that, you won’t see any weight loss in the first three months of breastfeeding.
This is because of the increased calorie intake to ensure proper nutrition for your baby and the lack of physical activity required shortly after a c-section.
2. Track your Calories
Did you know that most people tend to underestimate their calorie intake?
Counting calories can help you identify any excess calories you may be consuming.
You can use a food diary to make sure you are getting all the nutrition you need for yourself and your baby.
A simpler way to keep track would be to take photos of the meals you are eating.
Studies show that watching what you eat helps you ensure that you don’t overeat and that you take in all the nutrients you need by eating healthy meals.
3. Use a Postpartum Support Belt
Doctors encourage mums to move around within twelve hours of surgery.
Using a post-birth girdle to support your tummy can help with the discomfort.
The medical community isn’t conclusive in whether the postpartum support belt helps with pain relief.
However, belly wraps aren’t to be used as a substitute for healthy eating and exercising.
Here is the postpartum support belt we recommend.
4. Eat Foods High in Fiber
Eating foods rich in soluble fiber helps with weight loss.
Studies show that increased fiber intake along with reduced fat intake and increased physical activity leads to successful weight loss.
Further research found that eating soluble fiber can help reduce belly fat.
In the study, 1,114 adults lost belly fat by 3.7% over a period of five years for every 10g of soluble fiber that they ate each day.
Additionally, studies show that soluble fiber helps you feel fuller for longer by slowing down digestion and reducing the production of hunger hormones.
5. Do Light Exercises
You can slowly work up from light walking after the initial recovery period and then upgrade to brisk walking and finally hiking when your OB approves it.
Take walks with your baby in a stroller.
Here are some more safe exercises that can be done after a c-section:
Pelvic tilts: Lay on your back with your feet on the floor and your legs apart.
Straighten your arms with your palms on the floor.
Lift your bum and tighten your tummy then lift your lower back.
Hold the position for ten seconds while keeping your shoulders on the ground.
Lower yourself to the ground then repeat.
This exercise ensures that you don’t stretch your stitches.
Cardio: Exercises like swimming, using the elliptical help burn calories and prevents heart disease due to increased blood flow.
Bending: This helps stretch your abdominal muscles.
Stand with your feet about a 12 inches apart.
Stretch your hands overhead and bend at a 90º angle.
Other exercises you can use are yoga, Zumba or other types of simple dance. Make sure you’re enjoying yourself and not over-exerting yourself.
6. Drink Lots of Water
Staying hydrated is necessary for breastfeeding mums because they need extra water to produce milk.
To avoid dehydration, eat fruits rich in water such as watermelons. Vegetables like lettuce, cucumber, and celery also have high water content.
Studies show that increasing your intake in water helps reduce belly fat.
One study observed that overweight women who drank more than one liter of water per day lost an extra 4.4 pounds in 12 months.
Drinking water is also linked to reduced cases of obesity.
7. Do Kegels
Kegel exercises help strengthen your pelvic floor muscles and tighten your vagina.
Your pelvic floor muscles are part of the group of muscles that form your core.
Therefore, doing them will strengthen your core and make it easier for you to perform different exercises.
8. Avoid Refined Carbs and Sugar
Refined carbs and sugar are high in calories and low in nutrition.
Overeating such foods can lead to increased cases of obesity, diabetes, heart disease, and even cancer.
Processed sugars are found in fizzy drinks, fruit juices, white flour, baked goods, candies, and jam.
Stay away from processed foods with added sugars on the label.
Stick to whole foods like vegetables, fruits, legumes, bran, nuts, fish, eggs etc.
9. Don’t Skimp on Sleep
With a newborn, it may be difficult to get 8 hours of uninterrupted sleep.
However, you should try to rest as often as you can.
If your baby is napping, you should nap too.
Being short on sleep can easily lead to weight gain.
One study found that not getting enough sleep is linked to mothers retaining more weight after pregnancy.
Lack of sleep leads to an increase in appetite and can make you skip exercise due to exhaustion, according to various studies.
Additionally, failing to get enough sleep leads to increased production of the stress hormone, cortisol.
Increased cortisol production can lead to weight gain.
10. Start Resistance Training
Resistance training or strength training is essential for weight loss because it helps increase energy expenditure, increases muscle mass, and boosts metabolism.
Studies show that combining a healthy diet and exercise is the most effective way to keep the extra pounds off.
This full body strength training routine can help you lose weight while keeping your muscle mass.
Be careful not to overexert yourself.
11. Get Support
It may be important for you to get a support group while you’re trying to lose weight.
Studies have shown that people who try to lose weight in groups, lose more weight than those who try to do it alone.
12. Get a Massage
Massages can be beneficial after pregnancy. They help stimulate lymph nodes and beak up stagnant fluid.
Studies show that this aromatherapy massage can be used to help reduce belly fat and waist size.
You don’t have to follow every single suggestion in this article. Just pick one or two and stick to them.
However, if you want a more organized weight loss plan, follow the VFX program. This program simplifies weight loss. It will show you the simple lifestyle changes you need to make to lose weight and keep it off.
You will even discover the 5 veggies that kill belly fat.
Do you know other ways to lose weight after C-section while breastfeeding?
The post 12 Tips On How To Lose Weight After C-Section While Breastfeeding appeared first on Focus Fitness.