how to lose weight after cesarean section while breastfeeding

Features of losing weight after surgical delivery

The period after a cesarean section differs from the period after a physiological birth and makes its own adjustments to a woman’s behavior and capabilities. Artificial delivery increases the duration of recovery and implies additional physical restrictions. If the mother does not experience any negative consequences of the operation, on the second day she is recommended to start moving independently: carefully get out of bed and walk a little. You need to lift the child carefully, trying not to strain the abdominal muscles.

In the maternity hospital, a woman must follow a fairly strict diet:

• You should not eat sweets, fried, fatty, spicy foods;
• eat preferably 4-5 times in small portions;
• rough and hard food is completely excluded from the diet;
• you can have fermented milk products, cereals, cutlets and vegetable puree.

If a woman is breastfeeding, then, taking into account all the prohibitions, it is necessary to remember that the diet should be varied and complete to enrich the milk with vitamins and minerals. It is believed that breastfeeding has a positive effect on the body’s recovery process and contributes to weight loss. So, when a baby suckles, the uterus begins to contract intensely, and with the production of nutrient fluid, the extra pounds disappear faster.

After a caesarean section, a woman must follow a diet and avoid exercise for two months.

If the postoperative period is successful, the mother and child are discharged home after 7–10 days. In most cases, the incision is sutured with threads that do not require removal and dissolve on their own within two months. But even at home, a woman needs to follow the doctor’s advice and remember the restrictions.

Women who have given birth on their own can exercise 2–3 weeks after giving birth. Mothers who have had a caesarean section will have to refrain from any physical activity until the suture is completely healed.

Basic recommendations in the first 2 months after surgery

1. It is advisable that for 3–4 weeks the parent raises the child independently as little as possible.
2. Any hard work and sudden movements should be avoided.
3. You can’t exercise deliberately to lose weight. It is forbidden to pump up the upper and lower abs, run, jump, do planks and crunches, push-ups, etc.
4. Sexual life is also prohibited.
5. Foods that promote gas formation, coarse fibers, as well as sweet, spicy, pickled and fatty foods should be excluded from the diet.

What can you do during the period of suture scarring?

During pregnancy, the condition of the skin often worsens, sometimes it becomes excessively dry, and stretch marks may form. To improve the appearance of the skin, soften it and correct imperfections, use special creams or oils. Of course, you shouldn’t expect miracles even from very expensive products; they won’t be able to completely remove deep defects.

Long walks with a child have a beneficial effect on the physical condition of the mother

Despite the fact that intense physical activity is prohibited, a mother can go for long walks with her child. Fast walking is a fairly effective way to lose weight. In this case, many muscles will be involved and extra calories will be spent. A woman can also do simple tasks like caring for her baby and home, which will have a beneficial effect on her recovery.

Factors influencing the weight loss process

Unfortunately, in women who have had a cesarean section, the abdominal muscles take longer to return to their previous shape. In this case, the following features will be important factors:

• how the pregnancy itself went, are there any complications (for example, sudden weight gain, diastasis of the rectus abdominis muscles or hernia);
• exactly how the incision was made during the operation;
• how carefully the stitches are placed;
• How was the postoperative period?
• what are the resource capabilities of the organism itself?

After two months, you are allowed to start physical exercise, but only after consulting a doctor. It is better to discuss the intensity of the load with a specialist, since a woman may have individual characteristics.

Reviews

According to women's reviews, using a gentle weight loss regimen can help you lose about 3 kilograms per week. Moreover, in the first weeks, weight loss occurs more intensively than later. But you don’t need to stop, then you will be able to achieve a lasting effect and excellent results.

According to reviews of young mothers whose children were born by cesarean section, the most difficult thing in the process of losing weight is the abdominal area, or more precisely, the skin-fat fold above the postoperative scar. With the right lifestyle, it is usually possible to achieve a significant reduction in it, but, alas, it does not completely disappear.

In general, women note that within 8-11 months after surgery they were able to return to their pre-pregnancy weight. Some even manage to lose more weight and weigh less than before pregnancy.

For breastfeeding mothers, the process of weight loss is slightly slower than for women who do not breastfeed. This is due to the special hormonal background of young mothers associated with lactation. But they also manage to return to their previous forms within a year. Reviews about the complete ineffectiveness of weight loss measures after surgery may most likely be associated with laziness.

For more information on how to lose weight after a caesarean section, watch the following video.

medical reviewer, psychosomatics specialist, mother of 4 children

Source

Diet after cesarean

Since the operation itself requires compliance with certain nutritional rules, already in the maternity hospital the young mother will have to adhere to a certain diet. She must follow the same recommendations after returning home.

In the first 2 months it is advisable to completely eliminate:

• sweet;
• fried and fatty;
• smoked;
• spicy;
• bran;
• bread and any pastries;
• peas and beans;
• cabbage;
• citrus;
• sausages;
• canned foods.

After a caesarean section you can:

• porridge (for example, oatmeal, buckwheat, rice, etc.);
• low-fat cottage cheese, kefir, natural yogurt;
• diet soup;
• steamed vegetables and meat;
• fruits in small quantities (they should be familiar and appropriate to the area and season).

Such a diet not only helps to recover after surgery, avoiding complications, but also has a beneficial effect on a woman’s figure. Further recommendations depend on whether the mother is breastfeeding her baby or not:

• if the baby is bottle-fed, the diet will be more varied, since there is no need to fear allergic reactions from the baby;
• When feeding breast milk, caution and selectivity in food are required, because any innovation can affect the well-being of the newborn. You should start testing the product with a small piece, then observe the baby’s reaction for 2-3 days, and only if there are no negative symptoms include this dish in your diet.

The average daily caloric intake for a woman should be:

• with a sedentary lifestyle 1300–1500 kcal;
• during quiet work at a leisurely pace, 1700–2000 kcal;
• with a day full of physical and mental expenses, 2200–2600 kcal.

If a mother breastfeeds her baby, calorie expenditure increases by about 500 units per day.

To lose weight, you have to count calories

The given data are averaged, their actual indicators depend on the individual person, his constitution, heredity, place of residence and lifestyle in general.

A formula will help you calculate the approximate calorie content of your daily menu. Your weight should be multiplied by 24 (with low activity), 30 (average activity) or 44 (with a busy and very active schedule). If the mother is breastfeeding, then add another 400–600 kcal to the result obtained. As a result, the minimum daily calorie requirement is reached, which will contribute to weight loss.

Dietary recommendations for weight loss - table

General rules for healthy eating

1. The diet must be balanced in composition. Approximate ratio: proteins - 40%, fats - 30%, carbohydrates - 30%.
2. Calorie recommendations must be followed.
3. It is better to eat 4 to 7 times a day in small portions.
4. Food should be rich in vitamins, macro- and microelements.
5. Drinking regimen is just as important for a woman losing weight as it is for a nursing mother. It is advisable to drink 2 to 3 liters of water per day.
6. You should not snack on buns and sandwiches.
7. It is advisable to make dinner lighter.
8. Last meal approximately 2 hours before bedtime.
   

   If you feel hungry before going to bed, you are allowed to eat an apple or drink a glass of kefir.

Kefir before bed promotes not only weight loss, but also the proper functioning of the digestive tract.

What else can help you lose weight?

It is possible for a nursing mother to lose weight after a caesarean section, but not at the cost of exhausting workouts or strict diets, but with the help of moderate exercise, proper nutrition, massage and cosmetic procedures. The extra pounds will go away gradually, but the effect will be sustainable. And for mother and baby such measures will not pose a threat.

Procedures for weight loss after cesarean section

An effective way to shape your figure after surgery is massage. Depending on your preferences, you can choose hardware or manual. You can start a massage course only after visiting your attending physician, who will assess the condition of the postoperative scar.

Massage will help increase skin turgor, tighten it and remove excess water, which causes swelling. Usually, after a course of abdominal massage of 10–15 sessions, women notice a noticeable improvement in their figure and even losing weight by 1–2 sizes.

If you are concerned about cellulite after childbirth, it will be useful to take a course of anti-cellulite massage, which will help improve blood flow, accelerate metabolism and restore muscle tone. A specialist will help you choose the type of massage - ultrasonic, vacuum or regular.

Professional abdominal massage can begin no earlier than 2 months after childbirth and only with the approval of a doctor

Various cosmetics will also help restore skin elasticity and correct the waist and abdomen area. The most popular are the following:

• scrubs;
• wraps;
• ointments;
• creams and oils;
• anti-cellulite gels.

Do not forget that the potent chemical components that make up many cosmetics enter the mother’s body through the pores of the skin and are passed on to the baby along with the milk . Therefore, always carefully study the composition of the product before use. If you don’t know whether your cosmetics are safe for a child, then it is better to give preference to natural products, perhaps even homemade ones.

Proper nutrition

Proper nutrition is the key to getting rid of unwanted pounds after childbirth. There are several basic rules that will help nursing mothers get in shape after childbirth:

• eat small portions 5-6 times a day;
• add as many fresh vegetables and fruits to your food as possible; low-fat cottage cheese, kefir and cheeses are also useful;
• try to drink at least 2 liters of water per day;
• avoid late meals;
• limit the amount of sugar, butter, mayonnaise, baked goods and sweets you consume;
• add foods rich in vitamins and nutrients to your diet.

Without a proper diet, it is impossible to get rid of extra pounds through physical activity alone. Fractional meals, formed according to the principles of proper nutrition, even without physical activity, can reduce the weight of a nursing mother without harm to lactation and the newborn baby.

When can you start and how to do exercises after surgery?

For two months after surgery, a woman should avoid any physical activity so as not to harm her body. After the suture has completely healed, the young mother, with the permission of the doctor, can begin to perform light exercises for weight loss. It's better to start with simple charging. Strengthening the abdominal muscles is done gradually and only 1–2 months after the start of active exercise. It’s good if you have the opportunity to seek help in selecting a set of exercises from a physical therapy instructor.

If you suspect diastasis (divergence) of the rectus abdominis muscles or a hernia of any location, a woman should consult a doctor for advice. You should not play sports without the advice of a specialist, as you can harm your health.

Any exercise should begin with a warm-up. It will warm up the muscles and prepare them for stress and stretching. A complex from the school curriculum is quite suitable for this.

Warm-up

1. Steps in place, including raising your knees high and on your toes.
2. Tilts, turns and rotations of the head left and right.
3. Raising your arms above your head.
4. Rotations in the elbow, shoulder and wrist joints from front to back and in the opposite direction.
5. Tilts of the torso forward and backward and left and right, rotation clockwise and counterclockwise.
6. Rotation of the pelvis in both directions.
7. Abduction and adduction of the legs using the hip joints.
8. Raising the legs to straighten the arms (touching the toes with the fingers).
9. Rotation in the knee and ankle joints.
10. Squats with a straight back.
11. Light jogging in place for 20–30 seconds.

Next, you can proceed directly to exercises aimed at general strengthening of the body, increasing tone and working out problem areas of the body.

It is better to start exercises with a warm-up

Approximate set of exercises

You need to start actively losing weight gradually, focusing on your own well-being and sensations. If discomfort or pain occurs, exercise should be stopped. At first, 5-10 minutes of intense exercise will be enough.

1. Starting position (i.p.) - standing, feet shoulder-width apart, knees apart. Squat, springing for 15–30 seconds. The exercise strengthens the inner thigh well.
2. I. p. - standing, feet shoulder-width apart. Bend your torso forward parallel to the floor.
3. I. p. - standing or lying on your back. Inhale - inflate your stomach. Exhale - draw back in.
4. I. p. - lying on your back. Bend your leg at the knee, bring it to your stomach, then straighten it. Do the same with the other leg.
5. I. p. - lying on your back, legs bent at the knees, feet on the floor, arms lying along the body, palms down. Lift your pelvis off the floor and hold it elevated for several seconds. Return to starting position.
6. I. p. - on all fours. Inhale as you exhale and then relax your stomach.
7. I. p. - on all fours. Round, bend, then straighten your back. Straighten your arms and lower your pelvis onto your heels, without lifting your palms from the floor. Return to starting position.
8. I. p. - any. Kegel exercise. Squeeze for 10 seconds and relax the vaginal muscles.
9. I. p. - lying on your back. Bend your knees to a right angle, then straighten them upward (perpendicular to the floor). Next, bend them at the knees again and return them to their original position.

After a few weeks or months (on the recommendation of a doctor), if you feel well, you can add more complex exercises to the complex.

1. I. p. - sitting on the floor, legs straight apart. Perform bends alternately to the right and left legs.
2. I. p. - standing, legs together, hands on the belt. Bend forward, moving your right leg back and touching the floor with both hands. The head, back and raised leg should form one straight line. The supporting leg can be slightly bent at the knee when bending over. Return to starting position. Do the exercise again, changing your leg.
3. I. p. - lying on your back. Exercise "bicycle", "scissors" or "air steps" up and down.
4. I. p. - lying on your back, hands behind your head, legs straight or bent at the knees (feet on the floor). Raise and lower the upper body along with the head.
5. I. p. - lying on your back, hands behind your head, legs held above the floor, knees bent. Touch your left elbow to your right knee, lifting your torso slightly. And vice versa, with the right elbow of the left knee. Do it one by one.
6. I. p. - lying on your stomach. Place your palms on the floor. Straighten your arms and rise on your toes. Raise your left arm and right leg at the same time, try to hold this position for several seconds. Return them to the floor. Repeat the same with your right arm and left leg.

   
   Exercises to strengthen the abdominal muscles after a cesarean section must be done with extreme caution

7. I. p. - lying on your stomach. Stretch your arms in front of you. Slowly lift your upper body, hold it for a few seconds and return to the starting position.
8. I. p. - lying on your stomach. Place your palms on the floor under your shoulders. Straighten your arms, straighten your elbows, and rise on your toes. Hold the plank for 5–20 seconds. Try to ensure that all parts of the body are on the same straight line.
9. I. p. - lying on your stomach. Rise up on your palms and do a few push-ups.

Exercises with the participation of the baby

1. Squat with the child in your arms at a slow pace. The legs are either joined or spread wide apart.
2. From a standing position, legs together, lunge alternately with the right and left leg with the child in your arms.
3. Holding the baby at arm's length, lift and lower him. From the same starting position, turn your body to the right and left.
4. Do push-ups and bend over the baby, now approaching and then moving away from it.

For the first 6–8 months, you should not do exercises with weights or your baby. Serious loads can be harmful. It is also better to avoid intense running and jumping rope for the first time.

How to pump up your abs after a caesarean section - video

What else can you do and when?

1. Swimming (water aerobics). You can swim in the pool 2-3 months after a caesarean section with your doctor’s permission. In this case, the suture should heal completely, and the inner surface of the uterus should be restored. This sport has a beneficial effect on the body as a whole, strengthens different muscle groups, and helps to lose weight.
2. Pilates. Its positive side is less intense loads. Exercise strengthens muscles well. You can exercise if you feel normal 4–5 months after surgery.
3. Yoga. The correct set of exercises, corresponding to the mother’s condition and the doctor’s advice, should be selected by a competent instructor.
4. Gym. It is advisable to postpone visiting it for six months. Loads must be approached responsibly and wisely.

If a woman eats properly, counts calories, leads an active lifestyle, but the hated kilograms still do not disappear, she should seek advice from an endocrinologist. Quite often, hormonal imbalance is the cause of excess weight, so getting tested for hormones would be useful in this situation.

Proper nutrition and the appropriateness of a diet for quick weight loss

Of course, if for some reason the child is bottle-fed, then about a month after the operation the young mother can go on a gentle diet in order to quickly bring her weight back to normal (in the first week she follows the diet recommended by the doctor). However, when breastfeeding, it is necessary to follow the principles of a healthy diet, which will provide the female body with proteins, vitamins and other valuable substances.

In general, breastfeeding in itself is an aid to weight loss. During this process, fats accumulated during pregnancy are burned. The female body spends a lot of energy on lactation; during contact of the baby's mouth with the nipple, intensive production of the hormone oxytocin occurs, which leads to increased contractions of the uterus. All this has a positive effect on muscle tone.

During breastfeeding, the uterus begins to contract intensively, which helps tone the muscles

A nursing mother's diet consists mainly of different types of cereals, vegetable dishes, fruits, dairy products, and low-fat broth soups. Everything fried, smoked, spicy, as well as carbonated drinks and packaged juice is prohibited.

Proper and balanced nutrition for the mother will have a beneficial effect on her figure

In order to achieve the desired slim figure, a nursing woman should give up sweets, making an exception (if she really wants) only for jelly and marshmallows. High-calorie fruits (bananas, grapes, dried fruits) should be avoided. It is better to replace white bread with a more dietary one - black. The consumption of sugar and salt is kept to a minimum.

In addition, split meals will help you lose weight without compromising lactation: the daily amount of food is divided into 5–6 servings, which are consumed throughout the day. You can seek advice from a nutritionist who will write out in detail the menu for each day, taking into account the weight of each serving in grams. Let's take the following option as an example.

Table: menu for a nursing mother that will help you lose extra pounds

It is important to follow the rule - not to eat three hours before bedtime, since at night the metabolism slows down and fat is deposited faster.

Cosmetic procedures to help a young mother

Medical and cosmetology centers offer quite a lot of options for various procedures aimed at general weight loss and improving skin condition. Masks and body scrubs will help get rid of dryness and increase the turgor (elasticity) of the skin. If the mother is breastfeeding, then when choosing care products you need to be especially careful, as they can cause an allergic reaction in the baby. It is unlikely that stretch marks can be removed with creams and oils, but it is possible to make them less noticeable against the general background.

Only a specialist with a medical education should perform a massage after surgery.

1. Massage is a good aid for losing weight. It has a beneficial effect on the skin and muscles, regulates lymph flow, reduces the volume of fatty tissue, and helps to model the correct body proportions. This procedure also helps to relax and relieve tension. There are many massage techniques. It is necessary to select an adequate one on the advice of a certified specialist. You should not contact a massage therapist without a medical education. During the procedure, you can use skin moisturizers.
2. Wraps are a popular and frequently used method to combat excess weight and cellulite. Its effectiveness depends on the means used. And you shouldn’t expect some amazing result right away. It is rather an auxiliary procedure in the general approach to losing weight. There are hot and cold wraps. The former heat the skin to 38 °C, the latter have room temperature. During manipulation, various substances are applied, for example, cosmetic clay, honey, chocolate, oils, coffee, etc., and then the body is wrapped in cling film or a sheet.
   

   I myself am a cosmetologist and massage therapist. I want to say that no algae wrap helps, the skin is not able to pass the substances that kelp contains. This is a placebo effect for a lot of money. In this situation, the role is played not by the kelp itself, but by scrubbing, massage, wrapping and the effect of the sauna. Regarding kelp, it’s a waste of money, unfortunately, we women fall for it. And honestly, rarely do any massage therapists tell you, because this is our bread. If you use oils from kelp, there will be an effect, but if you put the algae on the skin, then it won’t. Honey and ginger give a good effect when wrapped.

   Svetik

3. RF lifting (thermage or thermolifting) is a technology for non-surgical tightening of skin that has the first signs of aging. The procedure improves the condition of sagging skin on the face, neck, arms or abdomen, and also eliminates cellulite.
4. Ultrasonic cavitation is a hardware method of weight loss. It makes fat cells softer, separates them from tissues and removes them faster. To achieve noticeable results, you need to complete 5–10 sessions.
5. Vacuum massage is carried out using special cans or a device. Do not touch the abdominal area without the permission of your doctor. Most likely, the procedure will need to be postponed for 8-10 months.
6. Charcot's shower is considered a fairly effective method of losing weight. A strong jet from a distance of 3 meters massages problem areas. But this method is recommended to be used in the absence of contraindications about a year after cesarean section.
7. Liposuction is the removal of part of the fat layer through surgery. Such an intervention should be carried out only as a last resort, as it can be fraught with various complications and fat deposition in other uncharacteristic places.
8. Laser lipolysis is a more gentle method of body contouring than liposuction. Subcutaneous fat cells are destroyed using laser energy through a small puncture. It is believed that such an effect on a woman’s body is absolutely safe.

Any weight loss procedures are only an addition to diet and exercise.
Whatever procedures a woman chooses, they cannot become a panacea for all problems, but will only be an assistant in transformation. Without an active lifestyle, a reasonable diet and following the recommendations of specialists, unfortunately, it will not be possible to lose weight, gain beautiful shape and maintain your weight in the desired numbers.

Why does my stomach not go away for a long time?

If the factors listed above are excluded, the woman adheres to all the canons of PP and performs at least a minimum set of exercises, and the big belly after a cesarean section does not seem to be going away, it is worth considering another possible reason for this.

We are talking about a postoperative hernia, the pathology can be:

• Umbilical. Occurs both after vaginal and after surgical childbirth. More often with multiple births. When palpated, it is palpable and is accompanied by indigestion and nausea.
• Pakhova. It is the result of stretched abdominal muscles and increased pressure on the internal organs. Symptoms include painful periods, difficult and frequent urination, flatulence, constipation, discomfort while walking, a visible and/or palpable “bump” in the groin area.
• Ventral. Signals of its appearance can be any of the above. It mainly makes itself felt in the form of a protrusion in the place where the tendon fibers intersect - the line between the pubis and the sternum.

If this complication is present, thoughts about whether it is possible to quickly and painlessly remove the abdomen after a caesarean section should be postponed. Here it is important to seek surgical help in time in order to get rid of a more pressing and rather dangerous problem. Most often, it is solved through hernioplasty - sewing in the hernia gate, rehabilitation after which is quite quick and painless.

When to abstain from physical activity

Unfortunately, there are many factors that make it difficult to lose weight, other than a baby being breastfed by a mother who has had a cesarean section. We are talking about complications that can arise in the postoperative period.

The most common complications:

• endometritis;
• adhesions;
• abundant lochia;
• divergence and/or inflammation of the sutures.

Even if none of the above pathologies are detected, but cramps and discomfort appear in the abdomen during exercise, spotting appears, or a scar begins to ooze, it is necessary to postpone any attempts to remove the belly left after childbirth, exclude possible intense exercise, and immediately see a gynecologist. It is extremely important to promptly identify and eliminate the causes of the complications listed above. You can engage in gymnastics or other sports only after a specialist, based on the results of examinations, confirms that the woman’s health is not in danger.