Getting A Flat Belly After C-Section

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getting a flat belly after c-section

5 Elements Of Weight Control

Getting a flat belly after a C-Section is not difficult since all you need is high-intensity exercise and healthy energy-fuelling foods. Certainly not tummy tuck surgery.

What is a C-section?

A C-section, also known as cesarean birth, is a surgical procedure used to deliver a baby when a vaginal delivery cannot be safely done. This procedure can happen quickly based on the emergency situation.

Post C-Section Stubborn Belly Fat

getting a flat belly after c-section

The reality is that whenever you talk to most mothers who have had a C-section delivery, a similar problem is that the belly refuses to go down. For instance, eight years after the birth of her three children through a C-section, a mother lamented that she has had a difficult time getting the weight off, particularly around the middle. Many of these mothers are in their late twenties and thirties, so it’s nothing to do with middle-aged weight problems.

OK, now you want to advise her to watch her eating and get involved in some form of exercise. But then you stop yourself because she is right there in the gym.  As a matter of fact, you notice she was always on the treadmill (she does not jog, but walks). Thereafter, she goes around all the other exercise strength training weights.  She admits hating the belly exercise though but had to force herself through the grueling fifteen minutes. She watches her calorie intake, restricting it to 1600 a day. However, she admits to using an intrauterine device (IUD), which she thinks might be keeping her fat. Since she could not think of anything she is doing wrong. She is so concerned about her protruding belly and desperate to have tummy tuck surgery.

Don’t Go For Tummy Tuck Surgery

Sorry to disappoint you, but getting a flat belly after a C-section through a tummy tuck may be only temporary relief, particularly if you do not get to the root of what is keeping you overweight.  The reality is that it may not be easy to identify why it can be difficult to lose weight because so many factors can play a role.  For example, it is crucial to know how many pounds you gained with each pregnancy. Since the amount of weight you gain is likely to be the biggest predictor of how likely you will retain extra weight afterward. A recent study that observed 563 women found that those who gained 35 pounds or more during pregnancy were 2.5 times more likely to retain extra weight one year after giving birth.

While research shows that hormonal contraceptives are not likely to lead to weight gain, you should discuss the possibility with your gynecologist. And while you’re there, ask to have your thyroid function tested. Low levels of thyroid hormones are common post-pregnancy and can lead to weight gain or an inability to take it off. But exercise and healthy eating should reverse that trend.

Do High-Intensity Exercise

getting a flat belly after c-section

Back to the impact of physical activity on weight control. Yes, you seem to be doing plenty of exercises and controlling your portions. However, you may be exercising at an extremely low intensity. So even though you are working out on the treadmill, your pace is slow for you are walking rather than jogging. And this minimizes the number of calories you are burning during each workout.

As an illustration, at a weight of 98kg, you might burn around 400 calories walking at 3.2 mph. But if you picked up the pace to anywhere from 4.0 to 4.5 mph, you could burn from 600 to 750 calories in the same amount of time. Your stride must be long enough to enable you to walk faster and take bigger steps. If you are not used to walking faster, you will need to work up to speedier paces gradually.

Since weight loss comes from greater caloric expenditure per week, you may see better results from walking faster every time. Also, while strength training is great for getting stronger and firmer, it does burn fewer calories, especially if you use lighter weights. You might try cutting back your strength training sessions and taking those extra minutes on your walks to burn more calories. Or better still, slot in some new forms of cardio into your routine (cycling, step aerobics, dancing). Boosting your walking intensity by including intervals of climbing, walk-springing, and jogging may activate better results, too.

Word of Caution. Doctors advise a wait of 6 – 8 weeks before embarking on the intensive exercise. If you do not wait for your body to recover, you risk postpartum bleeding, joint muscle injuries, and the opening of surgical incisions.

Eat Healthy Energy-Fuelling Calories

getting a flat belly after c-section

Getting a flat belly after a c-section needs healthy energy-fuelling calories. So while a low-calorie program is suitable, however, your choice of 1600 calories appears to be on the low side. And though that would not make you gain weight, it may trigger your body to hold on to what it has, particularly if you increase your calorie burn. So you need to experiment with eating healthier foods so that you are fueling your energy needs. For example, eat a diet rich in carbohydrates, low in fat, and packed with adequate vitamins and minerals. Avoid sweets and foods high in saturated fats like fried foods, and butter. And items like sugary sparkling drinks. Drink more water instead. In addition, eat more fruits, vegetables, and lean protein. 

Breastfeed Your Baby

This is one of the easiest ways to lose belly fat. When you breastfeed your baby for 6 months after a C-section, you burn another 500 extra calories daily. You also get the benefit of the oxytocin hormone. Oxytocin stimulates uterine contractions and helps your uterus get back to its pre-pregnancy size.

Photo Credit: Creative Commons

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