Your body needs time to heal after pregnancy (that's why the idea of "going back" is totally toxic). But this is especially true for women who have had cesareans.
After a caesarean section, your body can take up to 12 weeks to fully recover (this differs somewhat from 6 to 8 weeks in standard deliveries), says Cristina Muñoz, MD, associate professor in obstetrics and general gynecology at the University of North Carolina. Cesarean section is a major operation, after all. During this time, your stitches will heal, your uterus will resume its normal size and your body will release any extra fluid retained during pregnancy, she says. So yes, it's important to give him time.
Nevertheless, it can be uncomfortable (and boring) to wait for your body to return to its original shape. Here are some things you can do to lose weight in a healthy way.
1. Be patient first.
Again with the "backtracking" – recovery of cesarean section takes time. According to Dr. Muñoz, complete recovery will take about six to eight weeks and until then, you should not overdo it. So, prioritize your health, eat smart meals and hydrate yourself.
The most important thing to remember is that you can not locate, reduce and target only your abdomen when it comes to losing weight – cesarean section or not. You will have to focus on the whole body, which will take time but is quite possible.
2. Breastfeed – but do not limit your calories.
"Generally, mothers will notice that if they properly feed their bodies with a generally healthy diet and enough calories, some of the weight gained during pregnancy will go away naturally without any restrictions," says Elizabeth Hurley, RD. This is largely thanks to breast-feeding, which can burn about 300 to 500 calories a day, producing and releasing milk to feed your baby.
But here's the thing: While it may seem like a good idea to limit calories during this time to create even greater calorie deficit, this is not the case. According to the American College of Obstetricians and Gynecologists (ACOG), you need about 2,500 calories a day while breastfeeding. Anything less could affect your milk production and, in turn, your baby. Instead of reducing calories, focus on whole foods as part of healthy meals and the weight will begin to degrade on its own, says Hurley.
3. Do not cut anything and eat smart.
"This is not the time to deprive yourself and unnecessarily restrict food, so try to look for ways to add nutrition to your day rather than remove it," said Alyssa Lavy, Dt .P. vegetables and whole grains – and skip all the fad diets.
Plus, by adding more nutrient-rich foods to your diet, you'll end up eating fewer things that are high in calories, but lacking nutrients, cravings, and blood sugar control – all things important to your weight – goals. loss.
4. Do your best to get enough sleep.
You've probably just rolled your heavy, tired eyes while reading this, but sleep makes the difference. Lack of sleep will not only affect the production of breast milk, but also your metabolism, your food choices and your hunger pangs, according to Hurley.
If you do not get enough sleep, you will be tempted to eat unhealthy and low nutrient snacks for a boost of energy, especially since cooking takes time and energy – two things that new moms do not have much.
5. Do not forget to drink enough water.
Hydration is essential to your milk production, but also to resistance to cravings. "Sometimes cravings are really signs that you have to drink because you're dehydrated," says Sonya Angelone, RD. Postpartum bodies need a lot more fluid – a few more glasses a day – than others, since too much fluid goes to the baby. And while you're at it, avoid more caloric drinks, like juices that often contain a lot of calories and little fiber, she recommends.
6. Stay away from post-pregnancy belts and belts.
For Kat Ellis, a certified personal trainer who specializes in prenatal and postnatal exercises, it's important to do everything in your power to help your abdominal muscles function on their own. You must therefore omit post-pregnancy belts or belts.
You want your abdominal muscles to heal and strengthen with exercise – post-pregnancy belts or corsets will only weaken them further because your core will eventually rely on something else to keep them in place.
7. Focus on the stability exercises.
Moves like squats or boards – aka Exercises that focus more on stability than on rotation or extension allow new mothers who have had a caesarean section to rebuild and strengthen their pelvic floor and core, explains Ellis. Even if you have not delivered vaginally, your pelvic floor will still have trauma. Concentrate on exercises that bring your entire body, not just your stomach, to the state of health.
These movements are also ideal for diastasis recti, when your abdominal muscles separate during pregnancy, as they strengthen the muscles and tissues of the abdomen without much movement.
8. Keep your kernel protected at all times.
Although recti diastasis may be painful to the stomach, it can also lead to other health problems, such as backache, stress urinary incontinence and pelvic floor dysfunction, says Leah. Keller, certified personal trainer. and founder of every mother.
This means that you have to pay attention to your heart, even when you are not exercising (keep the spine neutral and shoulders relaxed). Eliminate relapses from your training program, as well as all the movements that push you to push your abdominals forward (keep your hand on your belly as you work and observe yourself in the mirror).