Having a child is undoubtedly an incredible experience. But it also brought multiple changes in the bodies of new moms.
Belly overhang is quite common after cesarean, which could be distressing and embarrassing. Remember, there is no shortcut to recovering from your post-pregnancy weight quickly.
But a few lifestyle changes and adaptations can help you to get rid of belly overhang. First, let’s learn why you get extra belly fat after a C-section.
Why Did My Belly Hang After C-Section?
You can experience a hanging belly after a c-section due to any reasons mentioned below:
- Fat,
- Loose skin,
- Hormonal changes,
- Or a combination of all these.
Didn’t get it? Let us walk you through the whole process!
During pregnancy, you gain weight, and it’s completely natural. Now, your abdominal muscles (internal oblique muscles and rectus abdominis) have also undergone changes and stretched out.
Furthermore, your baby requires space, and a newborn has almost 7 pounds weight. It causes your connective structure and abdominal muscles to stretch to accommodate the baby.
Besides, your stomach, sigmoid colon, and small intestine also move.
Then, some hormonal changes help to make your connective tissues more elastic.
Additionally, your body produces extra (50% more) fluid during pregnancy. According to pregnancybirth&baby, this additional fluid is retained in the body even after delivery.
So, all of these processes together result in extra belly overhang, also known as mummy pooch.
However, it’s completely natural to experience diastasis recti (abdominal muscle separation) after delivery. Your diet and exercise routine can help you in getting rid of it.
Read: How to Fastly Tighten Skin on Stomach Without Surgery?
7 Effective Tips to Get Rid of Hanging Belly Fat After C-Section
Various factors, such as genetics, hormonal balance, physiological conditions, existing health conditions, weight, and age, can result in weight gain after cesarean delivery.
Despite the etiology, losing the extra belly fat is necessary to look and feel good. Below are some effective ways of getting rid of mummy pooch:
1- Breastfeed
A study found that Full Breastfeeding helps to shed the pregnancy weight. Also, it improves the infant’s health and keeps the new moms safe from future development of cardiovascular disorders and obesity.
Breastfeeding mothers consume more calories, increasing the likelihood of losing belly fat.
2- Consume Fiber-Rich Food
Dietary fibers in natural vegetables and fruits are an effective way to lose weight. These fibers make you feel full without eating much, thus preventing the excessive consumption of calories.
Also, they prevent post-operative constipation by promoting healthy digestion, so add fruits and green leafy veggies to your regular meal.
3- Increase Your Protein Intake
Protein is the healthiest source of calories, which does not impose any risk of calorie accumulation.
Try to fulfill a major portion of your calorie need through protein sources. It will help build your muscles, further boosting the calorie-burning.
So, add protein-rich meals such as lean meat, lentils, eggs, seafood, milk, cottage cheese, and yogurt to your diet plan.
4- Add Healthy Fats To Your Diet
Not all fats lead to obesity. The body needs healthy or unsaturated fats to maintain metabolism, even if you’re losing weight.
Unsaturated fats offer a significant number of calories and help lower the blood cholesterol level.
So, add healthy sources of fats such as olive oil, nuts, and seeds to your daily meal.
5- Drink Plenty Of Water
Sufficient water intake boosts the burning of fats and flushing of unwanted fluids from the body.
Women with cesarean must drink about 2.7 liters of water a day.
It will keep your body hydrated and reduce the risk of weight gain. Besides drinking plain water, you can increase your consumption of zero-calorie drinks such as lemon water.
6- Avoid Processed Food
Most of the processed edibles you find at markets are full of artificial additives and preservatives. These chemicals are harmful to weight loss, particularly after childbirth.
Therefore, avoid choosing any item that contains harmful chemicals. Opt for fresh and homemade products. Stop consuming sugary beverages and replace them with low-calorie drinks.
7- Get Enough Sleep
Lack of sleep will hinder your struggle to lose weight and get rid of belly overhangs.
Being a new mom, it will be challenging for you to get proper sleep, but it’s essential for your overall welfare. So, ensure to sleep for 5-7 hours regularly to improve well-being.
Read: 6 Warning Signs of a Bad Tummy Tuck: Effective Solutions
Bonus Tip: Improve Your Mental Health
Restoring your normal body weight without good mental health will be challenging.
Therefore, avoid stress and show patience for losing weight. If you are getting negative thoughts or feeling depressed, you can engage yourself in different activities.
Consult your doctor if you’re experiencing any kind of disturbing symptoms after childbirth.
Read: Tips for Safely Losing Belly Fat After Breast Reduction
Exercises to Lose Weight After C Section
During the first few weeks after a C-section, your doctor advises you to avoid strenuous physical activity.
So, you should wait until your body heals completely after delivery and must consult a doctor before starting any exercise.
Once you get permission to exercise, you should go with any of the below-mentioned physical activities.
- Walking: After a few days of cesarean, you can take short walks. Complete just two or three rounds of your room and then rest.
As your body moves, recover, increase your walking distance. Try to walk on a leveled surface. Don’t overdo it, and stop walking when you feel tired.
- Yoga: It helps new mothers combat challenging body conditions by strengthening their pelvic muscles. After a cesarean delivery, there is an intense need to recover the pelvic flexibility.
Therefore, it is recommended to learn easy-to-adapt yoga poses from different sites or yoga classes and add them to your daily routine.
- Kegel Exercise: These exercises are specific for strengthening the pelvic floor muscles. For your convenience, you can perform kegel exercises while sitting.
Select a flat surface, sit there, and contract the pelvic muscles as you are holding your urination. Hold this position for at least five seconds. Then, relax and repeat the process.
- Leg Slides: If you are recovering without complications after a C-section, you can perform leg slides after a month of surgery. While performing leg slides, you must bend your knees after lying on your back.
Lie on a flat surface and slightly bend your knees. Now, inhale and raise your one leg upward without increasing the back.
Exhale, and take your leg back to its starting position. Repeat these steps with the other leg.
Takeaway
C-section brought multiple changes in your body, so don’t be harsh with yourself and give the time your body needs to recover.
Be conscious of your diet and exercise routine to get rid of belly overhang. Also, maintain your psychological health and get adequate sleep. Take recommendations from your doctor if you experience any distressing conditions after a C-section.
Read: Exploring Body Types: Chubby Vs Fat | What Sets Them Apart?
