Losing Weight 8 Weeks After C Section
Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.
One systematic review and meta-analysis found that women who monitored their diet and exercised regularly were able to lose more weight than women who didn’t after a delivery.
One of the best post-delivery weight loss tips is to breastfeed. Aside from giving your baby all the nutrition it needs, breastfeeding uses up a lot of energy.
Weight Loss Programs After A C Section
Think about it. Your body has to create nutritious breast milk from scratch every single day. To do this, your body burns energy in the form of calories.
Well, one of the most filling nutrients you can consume is fiber. Fiber is an indigestible carbohydrate that helps regulate your digestion. That way, you can be satiated, and decrease the likelihood of post c-section constipation.
Fresh fruit, vegetables, and whole grains are the best sources of fiber you could find. Just pick 2-3 of your favorite fruits and vegetables and eat them every day.
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As you are losing body weight, you want your body to lose fat and not muscle. Protein will help your body preferentially burn fat.
Also, protein is one of the most satiating nutrients. This means that foods high in protein will help keep you full longer than foods high in carbohydrates or fat.
It can help keep you hydrated, energized, and satiated. Water has also been shown to have a thermogenic effect- meaning that it helps you burn more calories (although this effect is small).
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A simple way to tell if you are drinking enough water is to look at the color of your urine. It should always be a pale yellow color.
You might have heard that a low fat diet can help you lose weight. But what if I told you that you could also lose weight consuming moderate amounts of fat?
The difference comes from the type of fats you include in your diet. You see, fat is necessary to help you absorb certain vitamins, to produce certain hormones, and to help create insulation for your body.
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Did you know that there is a delay from when you begin eating to the time your stomach realizes it’s getting food? The faster you eat, the more calories you will be able to consume in one sitting.
Have you ever seen those hot dog eating contests? Do you think they would be able to eat that much if they took their time and chewed each hot dog?
Your body generally does a good job of letting you know when to eat and when to stop. There is no need to go past the point where you are adequately satisfied.
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Another similar strategy is to just use smaller plates. We have a tendency to always finish all the food on our plate, even if we aren’t hungry.
This tip is counter-intuitive. Although its important for your to eat fewer calories than you’re used to – its important that you don’t overdo this.
So, make sure that you are eating enough calories to give your body the building blocks it needs to function optimally. You do not have to be hungry!
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You might be tempted to go on a popular diet such as the keto diet, vegan, or intermittent fasting. The good news is, these diets/eating styles aren’t necessary.
This is why I have created The Postpartum Trainer’s Nutrition Guide. To teach you how to create a healthy diet for you and your lifestyle!
If you could only do one exercise, it would be walking. It is the most natural form of movement, and the one we use to rely on before automobiles. It is the easiest way to burn calories consistently, on a daily basis.
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Fidgeting is an underutilized way to stay active throughout the day to burn more calories. This has been proven in studies and has been coined NEAT, or non-exercise activity thermogenesis.
Because muscles burn more calories than fat. The more muscle you have, the higher your metabolism, and the more calories you’ll burn throughout the day and while exercising.
Meals that are planned out and include fiber, protein, and healthy fats. You could even meal prep several servings of these meals to eliminate getting take out.
Post Pregnancy Weight Loss
The last tip I have for you is to see these changes as a lifestyle and not a diet. Just like the tip of being patient, this is a marathon, not a sprint.
A full-term baby weighs about 7 and a half pounds on average, while the placenta and amniotic fluid can weigh an additional 5-8 lbs.
However, you won’t lose the rest of your pregnancy weight right away. It will take some time for your body to reabsorb all the extra fluid it accumulated throughout your pregnancy.
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If you gained more than 25-35 lbs, (or had a high pre-pregnancy BMI) it will take longer, and might be more challenging.
In general, you can expect to lose about 3-4 lbs per month as your body returns back to its pre pregnancy weight.
It’s not so much what you eat, but rather how much you eat. One of the biggest determinants of your body fat levels is your caloric intake.
Foods To Eat To Help You Lose Weight
You can do gentle exercises like pelvic floor work on day 1 after your cesarean delivery, and you can begin walking shortly after.
If you want to learn more, I have an entire post on how to get rid of a hanging belly after a c section.
You may feel that you still look pregnant after a c section or a vaginal delivery. The reason is that your uterus is still really big.
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It doesn’t just shrink back to a pre-pregnancy size right away. It can take approximately 4-6 weeks to return back to normal size.
Diastasis Recti causes stretching of your abdominal muscles and a bulging of your inner organs – leading to what appears as a postpartum belly pooch.Check out my article: how to tell if you have diastasis recti to learn more.
This is not true. A c section by itself does not make you fat.Studies have not found any evidence between cesarean sections and postpartum weight retention.
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This is partly because many women are less active after surgery and tend to consume extra calories to recover from the surgery.
If you are within 6 weeks of your cesarean delivery, you should avoid any exercise that places direct pressure on your abdomen.
This includes crunches, planks, and any heavy lifting greater than 20 lbs. You want to make sure that your internal scar tissue heals appropriately to decrease the chance of developing a hernia.
How To Lose Weight After A C Section
Many women are afraid that their c section pooch won’t go away. Sadly, this can be the case if you don’t make any effort to lose excess baby fat.
The very first thing you need to focus on is determining if you have Diastasis Recti. This is a condition that occurs when your abdominal muscles are stretched out and separated in the midline.
If you have this condition, then it is important that you perform corrective exercises to fix your Diastasis while using the strategies in this post to lose weight.
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It is okay to wear a belly band after a c section for the first week or so. It is definitely not necessary, but it may help you feel more comfortable walking around.This is a great belly band from Amazon.
With that said, it’s important that you don’t rely on the abdominal belt long term. That’s because you need to re-learn how to use your core muscles again. Especially while you are walking.
If it has been over 1-2 years AND your c section pouch is causing you a lot of emotional distress, then you can consider getting a tummy tuck.
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Always speak with your doctor first to see if this is a good option for you and do your research before making any decisions.
Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.Every article that we publish, confirms to stringent guidelines & involves several levels of reviews, both from our Editorial team & Experts. We welcome your suggestions in making this platform more useful for all our users. Write in to us at .care@firstcry.com
You have successfully sailed through pregnancy and delivered your bundle of joy. While you are revelling in the immense pleasure of motherhood, you may be worried about how to lose all that pregnancy weight you have put on. This can worry you even more if you have had a C-section and have to give your body and your wounds a longer time to recover. You will also need to be cautious about the
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