Many new moms are eager to lose pregnancy pounds as soon as they come home from the hospital. Losing weight after pregnancy takes time and patience, especially if you experienced a cesarean section. Your body needs time to rest and recover before you actively try to lose weight. A balanced diet, regular exercise and breast-feeding will help you eliminate extra weight in a healthy manner after a C-section.
Medical Clearance
Most obstetricians recommend a six to eight-week recovery period for women who have had a C-section. Your recovery period may be longer depending on your experience and any complications you have experienced. Exercising before your incision has healed may delay healing or cause complications. Talk to your obstetrician at your six-week postpartum appointment about physical activity and your healing process.
Breast-feeding
Breast-feeding can help new moms lose weight and recover from delivery, even after a cesarean. According to La Leche League International, moms who exclusively breast-feed to nourish their infant lose weight faster than those who supplement formula. Breast-feeding burns an extra 500 to 600 calories per day through milk production. Although you may be ready to begin dieting to ditch pounds once you get home, you need time to establish a solid milk supply. Severely restricting your caloric intake before your milk supply is established can diminish or affect your supply. Wait at least six weeks before reducing your caloric intake.
Balanced Diet
The key to weight loss involves creating a caloric deficit, which means you need to burn more calories than you consume each day. While cutting calories is part of the process, eating too few calories can be dangerous and cause a delay in weight loss. Women need at last 1,200 calories per day to function. You'll need more if you breast-feed your newborn or exercise on a regular basis. Eat a variety of whole foods, including fresh produce, whole grains, lean protein and low- or nonfat dairy items. Eating several small meals throughout the day can help maintain a healthy metabolism and curb cravings. Choose healthy snacks when you're on-the-go, eat breakfast every day and stock your pantry with healthy foods to avoid reaching for processed, high-calorie foods.
Exercise
Regular exercise can help you lose weight and improve your health. Thirty minutes of exercise five or more days a week helps improve your mood, reduces your risk of heart disease and may help you sleep better. Although 30 minutes of daily exercise provides health benefits, the American College of Sports Medicine recommends 60 to 90 minutes of exercise for those looking to lose or maintain weight. Aerobic exercise burns a high number of calories in a short amount of time. Engage in aerobic activity, such as brisk walking, cycling, jogging or swimming, five or more days a week. Strength training exercises improve your metabolism and build lean muscle mass. Perform upper and lower body exercises two or more days a week. Include exercises such as squats, push-ups, biceps curls, lunges and abdominal exercises. Check with your physician before starting a workout regimen.
References
- La Leche League International; How Can I Lose Weight Safely While Breastfeeding?; October 2007
- La Leche League International; Postpartum Body Image and Weight Loss; Maria Zahorick & Valeri Webber; September 2000
- American College of Sports Medicine; Physical Activity Guidelines
- Baby Center; Recovering from a Cesarean Delivery; January 2009
Member Comments