Everybody knows pregnancy and delivery can be a stressful time for the mother, especially if she has had a c-section. The body needs time to heal and recovery can get delayed due to complications such as wound infections, back aches or body swelling.
You have to remember that the body took a good nine months to gain all that weight, so being patient and going slow is the key to post pregnancy weight loss. A lot of mothers develop that post c-section stomach pouch which can be extremely irritating, so remember you are not alone. How to reduce tummy after cesarean delivery home remedies, well, here are 5 effective ways to do just that while sitting in the comfort of your home.
1. Breast Feeding
The first and earliest way to start losing that extra belly fat is breast feeding. Nursing will not only help you in establishing a bond with your baby but it burns a lot of extra calories, almost 850 Kcal per day to be exact. Breast feeding also causes the release of hormone Oxytocin that helps contract the uterus and reduces post-delivery bleeding. On the other hand, you have to be mindful that breast feeding will make you hungrier. And a hungry, sleep-deprived mom will look to satisfy her cravings by snacking most of the time, which brings us to our next point.
2. Snack Right
First, let’s clear the misconception that pregnant and nursing mothers need to eat for two people. That’s not true. The body only needs 300-500 extra calories during and after pregnancy to maintain its function properly. Which means adding a cup of whole milk, an egg, a fruit or a slice of bread in your diet is sufficient enough for your body as well as your baby. Chose foods that are rich in nutrients and low in calories and fat. The fact is that if you did not gain too much weight during pregnancy, you will not have to worry about losing a lot of weight after delivery. But it’s never too late and you can change your diet now.
Let’s face it. Snack smart, snack right. Include fruits and vegetables in your diet instead of cookies and cakes. Drink milk instead of having an ice cream. Have lots of water. It’s scientifically proven that most of the time people eat when they are actually thirsty. So don’t let your body fool you into eating more than you must. Don’t worry about having to run to the bathroom every other second. That’s a good thing. It flushes your kidneys and decreases body swelling, hence body weight. Lowering salt intake will also aid in lowering body swelling. Fish, lean meat, chicken and beans are foods low in fat and high in protein and fiber. They will keep you feeling full for much longer, which could well be the answer to how to reduce weight after delivery.
3. Safe Detox
Safe detoxing is a great way to boost liver and kidney function, helping you achieve that much needed flat tummy after c section. Most detoxes are way too restrictive, leaving you malnourished, which is not advisable especially considering that you just had a baby. Try these instead:
- As I mentioned above, drink a lot of water. The reason I mention it twice is to hit home its importance.
- Eat lots of fresh vegetables and whole fruits which are rich in naturally occurring fiber and help regulate gut movement, eliminating more toxins from the body.
- Lemon water, honey water, green tea, ginger tea, fish oil (omega 3) and dandelion tea are also good home remedies for weight loss after delivery.
4. Use a postpartum support belt or girdle
The benefits of postpartum support belt or girdle can be a blessing, as they help tighten abdominal muscles and play a vital role in flattening your flabby stomach. They will improve your posture, protect your incision and even help reduce back pain.
After a c-section, you might want to go with a belt or girdle that offers a lot of compression and very firm binding. Those who’ve had c-sections at least two or three weeks before and prefer something a bit easier to wear with slightly less constriction, a band-style belt may do perfectly well.
5. Move your body
Pregnancy itself takes a toll on the pelvic floor and abdominal muscles. The c-section causes even more stress to that area. This happens because a c-section can cut through some of the stomach muscles resulting in a pouch-like puffy stomach after delivery. It is recommended that you take atleast 6-8 weeks after a c-section before starting to move aggressively or exercise. Always talk to your doctor before starting any muscle toning exercises.
Walking is a low impact exercise that burns calories and helps rev up your metabolism. Walking, like most exercises, can help lift your mood and increase your energy, something you’ll need with all those sleepless nights. It is a good way for your baby to get some fresh air as well, if you decide to take him or her with you. Using an elliptical machine, swimming or riding a bicycle are other low impact exercises.
Do not do sit-ups, curl ups, or crunches until after your doctor has given you approval. Be it yoga or aerobics, start slow but be consistent. How to reduce tummy after cesarean delivery home remedies? Some Abdominal Muscle Toning Poses that can be really helpful include:
1. Pelvic Tilt; Simply contract your abdominal muscles and use them to tilt your hips forward. These can be done sitting, standing, or laying down. Do these daily, or as often as you are physically able, to begin restoring your abdominal muscles and promote healing.
2. Bridge; This exercise does not place excess strain on your c-section stitches, yet helps to tone the stomach. Start by lying on your back with your feet flat on the floor, with your legs hip-width apart. Straighten your arms at your sides with your palms on the floor. Contract your stomach muscles to lift your buttocks, then your stomach and then your middle back off the floor. Do not lift your shoulders off the ground. Hold this position for 10 seconds, then lower the body to the ground. Repeat four to eight times.
3. Lower Abdominal Slide; This exercise is especially beneficial for new moms after c-section because it targets the lower stomach muscles, which are affected by surgery. Start by lying on your back with your feet flat on the floor with your arms straight at your sides, palms facing down. Keep the pelvis tucked in to work the muscles. Contract your abdominal muscles to slide your right leg straight out, slowly and in a controlled motion. Use the muscles again to bring the leg in to your starting position. Repeat on the opposite leg, taking deep breaths as you do. Repeat three to five times on each leg.
4. Modified Cobra; The modified cobra also helps with the pelvic floor. Begin on your stomach with your palms on the floor next to your shoulders and elbows tucked into your ribs. Lift up your head and neck, not so much that it strains your back, and suck in your abs as if you were trying to lift your pelvis off the floor. Repeat four to eight times several times a week.
Questions about home remedies for post pregnancy weight loss and the best stretch mark removal techniques have plagued mothers around the world. The most important thing to remember is that everyone’s body is different. How to reduce tummy after cesarean delivery home remedies? As noted above, there are many ways to shed that body weight but they all require a measure of persistence. Don’t lose hope if you feel that any of these methods aren’t working for you. Keep your spirits up and keep on trying.
Sara Deans of Fit Healthy Moms has an incredible system that can do wonders for weight loss after c-section delivery. Her 6-week program is designed to take your hand and lead you ever step of the way. You can check it out here.