Losing belly fat after a cesarean section takes time, dedication and patience. Although you may be eager to ditch excess pounds, remember that your body has just undergone invasive surgery. Most doctors recommend a six- to eight-week recovery period following a C-section. Since spot reduction of fat isn't possible, focus on losing fat all over your body. And get medical clearance from your doctor before beginning an exercise or weight-loss regimen.
Breastfeed
Breastfeeding is not only beneficial for your baby, it can also help you lose pregnancy pounds and recover after your C-section. If you are breastfeeding, wait at least two months after delivery to work on removing belly fat, so your milk supply has ample time to develop. Also consume adequate calories and nutrition during breastfeeding so both you and your baby get the nutrients you need. Breastfeeding burns between 300 and 800 calories per day. According to La Leche League International, mothers who breastfeed exclusively lose weight at a faster rate than those who supplement with formula.
Balanced Diet
Eating a healthy, balanced diet not only helps you lose weight, it also gives you the energy you need to care for two children. Toss out processed, high-calorie foods, and replace them with healthy, whole-food options such as whole-grain pastas and breads, fresh fruit and vegetables, lean protein and low- or nonfat dairy items.
You're less likely to eat unhealthy foods if you prepare healthy snacks, such as carrot or celery sticks, so can grab them when hunger strikes. When packing a snack for your kids, add a piece of fruit or a low-fat cheese stick for yourself. Eat meals at home to control the fat, calories and sodium content that goes into your food.
Aerobic Exercise
Aerobic exercise elevates your heart rate, burns calories and belly fat, improves mood and decreases your risk of heart disease, stroke and type 2 diabetes. Although you may be limited in the exercises you can do, taking short walks is generally allowed. Walking is an effective way to burn calories, and you can bring your baby along in his stroller.
Wait at least six weeks before resuming your regular aerobic workout routine. Once you've received medical clearance, increase the intensity of your workouts by jogging, cycling, kickboxing or circuit training. The American College of Sports Medicine states that, to lose weight, you need 60 to 90 minutes of physical activity five or more times a week. Start with 20 to 30 minutes after you recover, and increase the duration of your workout as your strength and stamina improve.
Resistance Training
Resistance training builds lean muscle mass, which helps you continue to burn calories after your workout. Perform resistance training exercises at least twice a week. Try using free weights, resistance bands, exercise machines and your body weight to perform upper- and lower-body exercises. Although abdominal exercises don't reduce belly fat, they do shape and tone your abdominal muscles.
Sleep
Sleep is as important as a healthy diet and exercise for a new mom. If your children both nap, trying dozing when they do. If not, aim for at least seven hours of sleep a night. As study led by Dr. Erica P. Gunderson for Kaiser Permanente Division of Research revealed that moms who slept less than six hours a night were less likely to lose pregnancy pounds than those who slept seven or more hours each night. Talk to your doctor if you have trouble sleeping.
