How to Get a Flat Stomach After a C-section (Home Remedies)
Apr 10, · Moderate-intensity cardio and total-body strength training help burn fat and flatten your stomach after a C-section. Feb 03, · If you are faced with the dilemma of how to get rid of a hanging belly after a c section, then you might want to explore mild forms of yoga to create a flatter tummy fast. Yoga tones and strengthens the stomach muscles gently.
So, you survived pregnancy and childbirth. Any mom will tell you: pregnancy and childbirth is no easy feat, especially if you have a C-section. While you are left how to take career decision from the grueling task of growing and birthing a tiny human from your body, you are probably pretty surprised by the state of your tummy after baby and you want to know how to get rid of that hanging belly after c section.
Read on to discover tips and tricks on how to get rid of sagging lower belly fat at home after delivery. Most of the time, C-sections are performed due to medical reasons.
Sometimes C-sections can be scheduled ahead of time whereas in other cases, they are emergency operations. Common reasons for a C-section include:. Before you even begin to think about losing the post C-section belly, you have to allow ample time to heal and recover.
Undergoing a C-section means your abdominal muscles have been completely cut into, and you have a surgical wound to mend. This wound must be allowed to heal, and your muscles must start to repair before you begin making any efforts to reduce your tummy area.
It can take a number of weeks for this wound to heal, in some cases over 8 weeks, so be sure to give yourself enough time to heal before you start trying to rid yourself of belly fat. Your doctor will be able to tell you how long it will take and what to be aware of. The excess fluid should work through your system within a couple weeks, and your uterus will begin to shrink, contributing to a thinning belly with little extra work on your part in the beginning.
After birth, whether you delivered vaginally or via C-section, it will take your uterus 6 to 8 weeks to shrink down to its pre-pregnancy size. Here are some ways you can lose weight after a cesarean section:. While this urge is understandable, remember that what is motivation in business management you try any of the suggested remedies below that you get approval from your doctor, especially when taking on exercise for weight loss after cesarean section.
Although you may feel great, your doctor will be able to evaluate how your C-section wound is healing and the state of your overall health. No need to wait to start breastfeeding. As soon as your precious bundle of joy is born, you can start breastfeeding. Believe it or not, breastfeeding can actually help flatten your belly. How does breastfeeding burn so many calories?
Well, the American Pregnancy Association says a breastfeeding mom will secrete and calories into breast milk per day. Because the body does not normally produce this highly specialized milk for baby, it has to work super hard to do so.
To burn roughly the same number of calories through exercise, a pound woman would have to run a minute mile pace for 45 to 60 minutes every day. Breastfeed to tighten up and lose weight! Generally, within 12 hours of surgery, doctors encourage new moms to get up and move around. Some women find that not having any pressure on the site of the incision is uncomfortable. Others find their abs feel loose and unsupported. To combat this discomfort, some OBs actually recommend wearing a postpartum support belt or what are the two main functions of lipids. The jury is out in the how to tell if you are a hoarder community.
While some OBs swear they help with postpartum discomfort and to compress the uterus, thereby helping it shrink, others think these waist trainers are nothing more than a gimmick. Whether or not it helps shrink your waistline, doctors have been recommending similar belts for people with back pain due to weakened abdominal muscles 3. In the process, you may even help your uterus shrink and find its normal spot, speeding up the process of reducing your tummy and getting rid of that c-section overhang.
While there is no way to totally get stretch marks to disappear, using anti-stretch mark cream does show benefits on new and existing stretch marks 4. Plus, the act of massaging the lotion onto your belly can help with circulation in the abdominal region. If your baby takes a nap, you take a nap! Sleep is not only good for getting rid of that baby weight, but also helps improve your emotional health, which is closely linked to your physical health. Did you know that new moms who sleep less than 5 hours per night have a harder time getting rid of excess weight than those who sleep 7 hours?
This is likely because lack of sleep can cause systemic inflammation and a cortisol release. This hormone, known as the stress hormone, is often associated with weight gain, however, current research is inconclusive 5.
When possible, ask your friend, neighbor, or loved one to help you with some of the other chores you need to get done. Keep in mind that you cannot and do not need to do everything by yourself.
You have an infant to take care of. Write down everything you eat and drink including your portion sizes. Keeping a journal makes you more accountable with your dietary goals. You can also clearly see what you are eating and what easy dietary changes you can make to lose weight. There is a plethora of food logging apps, however, the old school pen and paper can work just as well.
Choose a method that is easy for you and one you will stick to. Not only do how to apply themes on windows xp moms need extra water to make milk, but drinking enough water and eating enough fruits and veggies with a what is wrong with mcdonalds content may help you lose weight.
Plus, studies show a correlation between hydration and weight loss 6. Cucumber water is another delicious option. You can also nosh on snacks with a high-water content like watermelon, cucumber, celery, and lettuce. This simply means decrease the overall amount of junk food you are eating and fill up on fresh fruits and vegetables. Use your new mom lifestyle as motivation for changing your eating habits. Eating a diet rich in fiber and nutrients while drinking plenty of water will get your digestive system moving to promote regularity and feeling lighter.
Aside from not skipping meals, new moms should also choose healthy snacks to curb hunger and get adequate nutrition. When you hit the grocery store, remember to stock up on healthy, nutritious snacks rather than fatty and sugary items. Keeping such snacks in your home can help you fight the temptations that make the tummy struggle even harder. As we mentioned earlier, breastfeeding and milk production burns calories. In order to optimize your milk production abilities, here are some specific foods that may increase milk supply according to La Leche League.
Do it for the baby and for yourself! Many new moms struggle to find the time to work out while tending to their new baby. Instead of trying to cram a workout in while your little one sleeps, do a workout you can do with baby. Go on a walk with your baby, use your baby as resistance for weight training, or check out your local gym. Many gyms offer programs like Stroller Strides designed to get new moms back in tip top shape while including baby in the workout.
You can also check out some at-home workouts you can do with baby here. While your abdominal muscles may be weak postpartum, try some planks! Unlike crunching exercises that repeatedly cause the how to make ring out of a dollar bill abdominal muscles to contract, planks offer constant resistance with minimal movement.
Planks are great for stabilizing the core and led to closure of diastasis recti in one study. Start out with 2 plank sets at 30 seconds each and work up from there. Kegels are a type of exercise that helps strengthen your pelvic floor. Pregnancy puts a lot of pressure on this muscle due to the added weight you were carrying around. In this exercise, you tighten your pelvic floor for seconds as you breath in and release as you breath out.
Never done Kegels? All you have to do is tighten your muscles like you would if you were trying to hold in your pee. For this exerciselie on your back, with your knees bent.
Slowly engage your deep core muscles to tilt your pelvis slightly up and back. Hold for 10 seconds. Then relax again. A heel slide is simple. You lie on your back with your knees bent, feet on the floor. While pulling your belly button down towards your spine, slowly slide one heel down, so that your leg lies flat and then pull it back in slowly. Then do the other side. Repeat up to 10 times to start.
Remember to perform these exercises with proper posture and always keep the belly pulled in. Activating the core will build strength and pull your waistline in, beating the baby bulge. After the initial recovery period, you can begin to do some other exercises. Abs exercises after c section are a great way to target your abdomen, but be sure to take it easy. Burn through that lingering belly fat what type of wolf are you quiz going on at least 3 brisk walks per week.
You can carry your baby in a sling or push them in a stroller to increase the resistance and burn more calories. Overall, exercise after c section to reduce your tummy is very helpful. For any of these home remedies to flatten your tummy, make sure you are working closely with your doctor throughout the whole process. Not only are you battling the physical hardships postpartum, but you also may be enduring new emotional and mental stress.
Make sure to build a support network of friends, family and your healthcare provider so that you can accomplish your responsibilities and reach your goals. With time, patience, hard work and being realistic, you can create a personalized plan to get rid of your post s-section belly! Have you already gotten started on your weight loss after cesarean section? Tell us all about your post-C-section weight loss journey in the comments below. She completed her dietetic internship at Edward Hines Jr.
Amanda has a background in clinical nutrition, nutrition education, and experience working with populations like children, acute care, intensive care, outpatients, and eating disorders.
Special C-Section Precautions
Apr 13, · How do you get rid of the C-section pooch? Most new moms don’t know where to start. They are afraid they are going to hurt themselves or ruin the incision. But does the C-section pooch ever go away? The answer is yes! I’ll explain how in this article and what you can do to get a flat stomach after having a C-section. Oct 26, · How to Lose Hanging Belly Fat After C Section | Flat Stomach After Cesarean Lose Belly Fat fast ledidatingstory.com0 Check This A Author: Natural Remedies. Apr 19, · In order to lose belly fat, you have to lose total body fat, some of which will come from your belly. Doing lots of abs after C-section also won't do anything to burn belly fat, although it will give you strength and muscle definition that you'll see once you get rid of your C-section .
Births by C-section are becoming more common, and so are the new moms who struggle to get rid of the post-C-section belly. While all new mothers have some belly fat that sticks around, the surgical incision creates a C-section shelf that makes the bulge more pronounced. Unfortunately, that makes it more difficult to get rid of — but not impossible. When you're ready, exercising and maintaining a healthy diet will help you burn fat and flatten your tummy.
The abdominal muscles have been have been cut in order to extract the baby and then sewn up again. They must have time to heal before you engage in vigorous activity.
Cardio exercise and lifting heavy objects is definitely out of the picture for at least the first six weeks of recovery. Your doctor will assess your healing progress at your follow-up appointments. When she gives you the green light, you can start to gradually add exercise according to her recommendations.
During this time, you have to be patient and focus on making changes to your diet that can help you reduce your caloric intake. More on that later. But your doctor has probably told you that light exercise is your limit right now. You may be anxious to burn off that belly fat, but it's important to keep it low-key right now.
So just get moving. Any physical activity burns calories: vacuuming, walking around the house with your baby instead of cuddling on the couch, walking up and down the stairs to the laundry room, parking your car a little farther from the grocery store and taking the stairs instead of the escalator or elevator.
Make a conscious effort to move more throughout the day and you'll get the belly fat-burning ball rolling. Walking is a weight-bearing form of exercise , which means that, in addition to burning calories, it builds muscle and bone strength.
Plus, it is a great way to get you and baby outside the four walls of your house to breathe fresh air and get some sunshine. How many calories you'll burn depends on how quickly you walk and for how long. It also depends on your body weight which you don't have to reveal to anyone. According to Harvard Health Publishing , a pound woman can burn calories walking at a pace of 3.
If she increases her pace to 4 miles per hour, she'll burn calories. Walking at an even faster pace of 4. Pushing a stroller will add a little more to these calorie counts. Start out slow and, once you're able, increase your pace a little each time you go out. When you're comfortable walking on level terrain at a steady pace, find some hills to climb. That will increase the challenge and the calorie burn. There's no such thing as spot reduction. In order to lose belly fat, you have to lose total body fat, some of which will come from your belly.
Doing lots of abs after C-section also won't do anything to burn belly fat, although it will give you strength and muscle definition that you'll see once you get rid of your C-section pooch. You might be able to up your walking pace to a jogging pace, if you're having no pain and no bleeding from the incision. That is up to you and your doctor to decide. If not, you can find other low-impact activities that burn more calories than walking, work different muscles and add variety.
Many of them also involve getting out of the house and provide the opportunity for you to get a little "me time. Don't strive to just lose the fat, aim to build lean muscle mass as well. The more muscle mass you have, the more calories you'll burn throughout the day, even when you're not doing anything. This is because muscle mass is more metabolically active than fat mass, about four times more active for an individual with 20 percent body fat, according to Paige Kinucan and Dr.
Len Kravitz of the University of New Mexico. Your body burns calories to build and maintain muscle, while excess fat just sits around doing nothing. Where you start depends on where you are in the healing process; again, you should defer to your doctor. Body weight exercises are a great entry — or reentry — to strength training.
Exercises can be as simple as wall pushups and bridges on your living room floor. Pre- and post-natal exercise specialist Jessie Mundell recommends these exercises when first getting back to strength training:. There are certain exercises that aren't recommended when you're first resuming resistance training. According to Mundell, these include:.
You should also avoid plyometric exercises involving jumping, as well as high-intensity circuit-training workouts. Your diet plays a starring role in how easily and quickly you can ditch the C-section pooch.
Lots of factors during your recovery, including stress and fatigue, can lead you to eat more than you normally would. This isn't good at any time, but it's especially detrimental when you're not getting a lot of physical activity. Stick to eating foods as close to their natural state as possible — fresh fruits and vegetables, lean protein, whole grains, nuts and seeds and, in moderation, dairy. Eschew most foods that come in a box or bag or on a tray.
It's tempting to reach for a sugary snack or soda when you're kicking around the house all day. But this will only add to your C-section shelf. Increase your protein intake and decrease your carb intake until you're able to increase your activity level.
Cut carbs mainly from sources like sweets, breads, refined-grain products and high-sugar fruits like bananas. Jody Braverman is a professional writer and editor based in Atlanta, GA.
She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www.
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