In 2007, 32 percent of births were c-sections, according to the Centers for Disease Control and Prevention. If you're one of the millions of women who have a c-section each year, it's only natural that you're anxious to reclaim your body and regain your postpartum figure soon after delivery. By waiting the prerequisite six weeks before you begin a diet and exercise program, you can be both safe and successful in your efforts to lose the baby weight.
Six-Week Checkup
It's imperative that you wait until your six-week checkup to begin your weight loss efforts, for several reasons. Your OB will need to check your incision to ensure that it is healing properly before you're cleared to engage in physical activity; exercising beforehand could slow the healing process. While dieting is tempting, restricting your caloric intake while your milk production is yet regulating can interrupt and diminish your supply. After six weeks, you should be fully recovered and enjoying an established milk supply.
Diet
The only way to lose weight is to create a caloric deficit between the calories that you consume and the calories that you burn each day. While caloric restriction can help the process, restricting calories to less than 1,200 per day can be dangerous. Instead of relying on fad diets and starvation tactics, eat five small meals and keep nutritious snacks on hand for all-day snacking and eating on-the-go. A pear and a handful of almonds have both protein and fiber to help you stay full while eating fewer calories.
Exercise
Physical activity, so long as it is after the six-week postpartum period, will contribute to healthy weight loss after your c-section. As a new mom, you may find it difficult to squeeze in a workout between feedings, infant naps and a sleep schedule for yourself. Find ways to incorporate your baby into your exercise program, like taking a walk with a jogging stroller or doing a baby yoga DVD. Occasionally slip away for exercise on your own if possible. Aim for at least 30 minutes of activity each day.
Spot Reduction
A common complaint after a c-section is a belly that doesn't regain its former shape and flatness. You should know that you cannot spot reduce anywhere on your body, so exercising only your belly to lose weight will be mostly ineffective. If you're concerned with your belly, add three days of ab strengthening workouts to your routine. They will help tighten the ab muscles while cardiovascular activity burns fat and diet allows you to lose your baby weight.
References
- Babycenter.com; I Had a Cesarean. When Can I Start Exercising?; Jill Stovsky
- CDC: Recent Trends in Cesarean Delivery in the United States
- "The Essential C-section Guide: Pain Control, Healing at Home, Getting Your Body Back -- and Everything Else You Need to Know About a Cesarean Birth"; Maureen Connolly, Dana Sullivan; 2004
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