When to start the weight loss process after a c-section delivery?

Weight Gain During Pregnancy is Normal.

Most women gain about 25–35 pounds(11.5-16kilograms) during pregnancy. However, some mothers gain more or less depending on their pre-pregnancy weight and eating habits during pregnancy.

Before getting started to lose postpartum weight after a C-Section, the mother should keep a few things in mind. The first and foremost thing to remember is that easy and effective postpartum weight loss after C-section can be achieved under the doctor's guidance. In addition, a postpartum diet plan for weight loss can help her lose a good amount of weight after a C-section.

When to start the weight loss process after a C-section delivery?

It is a good idea to begin the postpartum weight loss process after 6 to 8 weeks, as starting sooner can affect the post-pregnancy recovery. For instance, heavy exercise may lead to opening the incisions of a c-section. Likewise, cutting the required calories for weight loss will weaken the mother. However, the time of recovery for every mother is different, so consult a doctor for the same. Read on to learn about postpartum weight loss tips and diet plans.

Postpartum Weight Loss Tips For Greater Impact

Listed below are the simple yet effective tips for postpartum weight loss:

1. Breastfeeding.

Even though the mother consumes an extra 400 to 500 calories to retain her health after a C-section, she can exclusively lose up to 500 calories by breastfeeding safely and healthily. This weight loss is equivalent to skipping a small meal, a large snack, or performing 45 to 60 minutes of moderate-intensity exercise.

2. Exercising can make a difference.

An effective combination is an exercise routine and a postpartum diet plan for weight loss. Incorporate gentle exercises like walking or jogging with a stroller and yoga poses like Pranayama, Trikonasana, Bhujangasana, etc., into your workout routine. Adopt yoga after 8 to 10 weeks of post-pregnancy. However, avoid heavy exercises in the initial weeks of a C-section as it puts pressure on the lower abdomen.

3. Eat small portions.

The most effective tip for postpartum weight loss is using small portions in your diet plan for postpartum weight loss, which will help the body absorb nutrients and fluid and promote the postpartum weight loss process. Break three big, fat meals into five to six small meals full of nutrition.

4. Don't Compromise on Sleep.

New moms are often busy with their babies 24/7, sometimes depriving them of sleep. But sleep deprivation is linked to stress and poor metabolism, which promotes binge eating and drinking and may hamper postpartum weight loss.

6 Foods to Include in a Postpartum Diet Plan for Weight Loss

The mothers need to include or avoid a few things to make their regular diet effective in their postpartum weight loss journey.

Whole grains

Whole grains are wholesome foods loaded with nutrients and vitamins that are necessary to eat after a C-section. It boosts energy levels and breast milk supply. Whole grains like wheat and millets, brown rice, and oats are good breakfast, lunch, and dinner options.

Dairy products

Dairy products like skimmed milk, low-fat yogurt, and cheese will provide the mother with the required amount of protein, calcium, and vitamins B and D. Moreover, low-fat dairy strengthens the bones and teeth of the mother and also stimulates her baby's growth through breast milk.

Fruits and Vegetables

Juicy fruits and leafy vegetables should be a part of new breastfeeding moms' postpartum weight loss diet because they provide nutrients such as vitamins, iron, and calcium and stimulate postpartum weight loss.

Indian Spices

With wholesome properties like improving metabolism and helping the body burn fat quickly, Indian spices should be included in the postpartum diet plan for weight loss. Among these spices are Ajwain, cumin (jeera), turmeric, and asafoetida (hing).

Fibres

New moms may suffer from constipation, affecting C-section incisions. Fibre is rich in roughage that helps new moms with constipation. Include fibre-rich fruits such as berries, oranges, pears, apples, kiwis, mangoes, and prunes; and vegetables such as beetroot, cauliflower, carrots, bell peppers, and green peas in your postpartum diet plan for weight loss.

Drinks

Drinking fluids such as low-fat milk, coconut water, herbal teas, and buttermilk prevents dehydration and helps ease bowel movements in new moms with constipation. Plus, consuming low-fat drinks will help you with the postpartum weight loss process.

Say a clear no to

Alcohol and Smoking

Drinking alcohol and smoking cigarettes affect the breast milk supply and degrade the mother’s health.

Sugary foods

Foods containing added sugar are high in calories. Consuming these will do nothing to help you with the postpartum weight loss process. Instead, it will make you gain weight. Replace sugary foods with juicy fruits and dry fruits.

Junk or fried foods

New moms need wholesome food filled with nutrients after a C-section. Junk and fried foods have high calories, fat, and salt. These will only affect your postpartum weight loss process.

Carbonated drinks

Carbonated drinks are high in sugar content. Consumption of these will affect the mother’s health and her baby’s growth.

Summing up

Post-pregnancy weight gain is normal and nothing to be ashamed of. By following these postpartum weight loss tips and diet plans, new moms can transform their "fat tummy" into a "fit tummy." However, be patient and do not rush to lose weight as the body requires time to heal after the C-section.

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