Post-pregnancy, what seems like excess “belly fat” may actually be caused by a combination of factors. Your sagging muscles have stretched to accommodate a growing baby. Plus, actual fat deposits have been added as part of Mother Nature’s preparation for baby, in the form of pregnancy weight gain. Therefore, returning to your pre-pregnancy tummy should address both muscle tone and weight loss. After a cesarean section, however, you have an added complication to consider: caring for your surgical incision.
Step 1
Get your doctor's OK. Obviously, you want your doctor to prescribe proper incision care and ensure that your incision has healed properly before attempting abdominal exercises. Your doctor should also oversee your nutritional status if you are breastfeeding. In general, waiting to resume exercise for two months after giving birth is recommended, according to womenshealth.gov.
Step 2
Choose an exercise routine. An exercise routine post-pregnancy should be high in cardiovascular or aerobic exercise. Think biking, walking, indoor cycling, swimming or jogging, which have been shown as best for reducing stubborn midsection fat after baby, according to pregnancy.org. Include light weights in your routine, recommends CBSNews.com.
Step 3
Focus on whole-abdomen uscle Totne. Instead of crunches or sit-ups, which target the muscle groups nearest a C-section incision, focus on other activities that “sculpt” or strengthen core muscles throughout the abdomen, recommends pregnancy.org. Pilates, kickboxing and lunges are examples of activities that will build tone in muscle groups that support your torso. Eventually, enough strength will return that you can safely target the incision zone.
Step 4
Select a healthy eating plan, not a diet. Pregnancy.org recommends eating six smaller meals per day. Limit starchy carbohydrates like bagels, pasta, pizza crust and white rice; opt instead for brown rice, whole grains and fresh fruits and veggies. Don’t diet, however; according to CBSNews.com, restricting foods while coping with the stress of new motherhood could actually result in weight gain.
Step 5
Consider breastfeeding. Breastfeeding is certainly good for your baby, but it can also help you lose that baby fat. CBSNews.com reports that some studies show breastfeeding can help your body return to its pre-pregnancy weight faster than not breastfeeding.
Step 6
Get a good night’s sleep with baby. Lack of sleep is related to the release of stress hormones in your body, such as cortisol, which is known to contribute to fat deposits around the midsection. Tiredness also reduces your desire to exercise and eat healthfully. Though it may be difficult with baby, try to get at least seven hours of sleep per night, which proved more successful for weight loss in a study, reports CBSNews.com.
Tips and Warnings
- Drink plenty of water; it helps you feel full and may speed up your metabolism. Eat "superfoods," such as fish, milk and other lean proteins. Walk with baby: Pushing the stroller just 30 minutes a day helps melt away fat, reports msnbc.com. If you're struggling to lose the weight, ask for help from a registered dietitian.
- If you feel pain, stop the activity and contact your doctor immediately. Likewise, call your doctor immediately if you experience bleeding. Conduct your diet and exercise plan under the care of your physician.
Things You'll Need
- Quality athletic shoes
- Light hand weights
- Baby stroller and/or front-carrier suitable for walking
- Exercise water bottle
