Reduce Belly Fat

Food & Exercise Tips To Reduce Belly Fat After C-Section

  • June 1, 2022
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Suddenly everything changes when you become a mother. Your life, habits, and even your body. Yet the beautiful thing is that you still choose to become a mother. But do not worry, if you have struggled too much for this day, we will help you go further to improve your health and get back to your pre-pregnancy body shape. If you opted for C-section or cesarean, then it could be a little more difficult to lose weight but you have us so you will surely reduce weight with our ‘tips to lose weight after C-section.’ In this blog, we have tried to cover almost everything about c-section delivery and the safe ways to lose pregnancy weight. 

Foods To Eat After C-Section Delivery

First of all, you need to instill this in your mind that your body gets too weak after pregnancy, and your baby needs you almost 24*7 so you can not compromise with your diet. It should give you enough energy to take care of yourself and your baby. So do not even think of going on a strict weight loss diet. Allow your body to gradually shed the baby fat. Below are some food suggestions that will help to reduce c-section belly fat.

1. Eat Whole Grain Foods

Whole-grain foods contain essential nutrients like fibre, iron and folic acid. In addition to this, they are considered the superfoods that boost your energy levels and increase your breast milk supply as well. 

You can have whole-grain foods such as brown rice, whole wheat, oats, buckwheat, millet, whole barley, and whole-grain rye. 

Whole Grain Foods

2. Add Proteins To Your Diet

Adding proteins to a post-pregnancy diet is quite obvious as you need a lot of energy and physical strength to perform your duties and take care of yourself. Protein-rich foods help to heal tissues and maintain muscle strength post-delivery. 

To fulfill your daily protein requirement, you can add chicken, eggs, fish, and meat to your diet. Also, these foods will help in your baby’s growth and development as well.

If you prefer vegetarian foods, you can opt for kidney beans, dried beans, nuts, black beans, carrots, mushrooms, and dates.

3. Do Not Forget Vitamins

Vitamins are essential for building new scar tissues, ligaments, and skin. Also, it produces collagen. 

You can get enough vitamins with spinach, lotus stem,

 broccoli, and fenugreek leaves. Also, you can have watermelons, strawberries, and sweet potatoes to boost immunity.

Do Not Forget Vitamins

4. Iron-Rich Foods

To improve immune health simultaneously with weight loss, you should eat red meats, egg yolks, and dry fruits. However, do not consume too much iron as it leads to constipation.

5. Essential Fluids

To avoid constipation, dehydration and to lose weight. You should consume coconut water, non-citrus juices, buttermilk, soup, herbal teas, and low-fat milk.

Essential Fluids

6. Include Dairy Products In Your Diet

They provide many nutrients at once. Such as vitamin B&D, calcium, and protein. However, if you have lactose intolerance, do not consume them before consulting a doctor.

7. Eat Fresh Veggies And Fruits

Fresh fruits and vegetables contain antioxidants properties. Moreover, they are filled with vitamins, iron, and calcium. They are especially amazing for mothers who follow a vegan diet. 

This diet will hit two birds with a stone. You will be able to lose weight while staying healthy and your baby will get all the nutrients essential for his/her growth and development. 

Please note, do not eat anything without consulting the doctor as each pregnancy is different so the food preferences and requirements do vary.

Eat Fresh Veggies And Fruits

Exercise To Lose Belly Fat After C-Section

First things first, you should not start exercising right after your delivery. Wait for the right time and then follow this exercise routine to lose postnatal weight. When you finally start doing exercises after delivering baby, you may experience some things which you may feel unusual, but they are very natural after pregnancy. Therefore, you must know what things are normal while doing postpartum exercises and what’s not. Take at least a 6-8 weeks gap after delivery to start the workout, or consult your gynaecologist. 

P.S. Do not start exercising without informing or consulting your doctor.

1. Belly Breathing

Lie on your back support on the bed or couch

Place a hand on your belly and let your body relax

Take a deep breath through your nose and feel the abdomen expansion through your hands

While exhaling through your mouth, pull your belly button towards your spine (contracting your abdomen muscles). Hold the position for 3 seconds.

Do this exercise 5-10 times, 3 times a day.

Belly Breathing

2. Wall Sit

Take the support of a wall and make a posture like you are sitting on a chair. Your feet should be 1-2 feet away from the wall and your hips should be at a 90-degree angle to each other. 

Inhale and exhale. While exhaling, you must feel you are pulling your belly button into the wall.

Hold this position as long as possible (do not go out of your comfort zone).

Take a rest. Repeat this exercise 5 times.

3. C-Section Scar Massage

It works amazingly to shed your baby fat by lymphatic drainage which can reduce swelling by removing fluids and waste products. More than this, it improves your breast milk supply

Most importantly, when you undergo a cesarean delivery procedure. Your scars take time to heal. After healing, the different layers of skin and fascia stick to each other causing health issues in the future such as back and hips pain, and urinary frequency. C-section scar massage helps release these tissues and fascia so that you do not face further health problems. 

Scar Massage

4. Breastfeeding

Breastfeeding can burn 250-500 calories a day.

Well, this one is the natural weight loss technique after pregnancy. Although we should not even call it a technique as this is a natural process that you will probably do after baby birth.

However, the calorie burn count is quite high so it needs a good calorie intake as well so that you do not become ill and face any complications.

The Bottom Line

Motherhood is a special gift you must have received recently yet it would have changed your life as well. Since you have become a mother that does not mean you stop taking care of yourself. Use these food & exercise tips for postpartum weight loss and to keep yourself healthy and fit. Remember, your kid will stay healthy only if you will take care of yourself. Have a happy motherhood.