How to remove the belly after a cesarean section at home

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Pregnancy often negatively affects the figure. It is not surprising that young mothers want to return to their previous shape. Every woman wonders how to remove her belly after a cesarean section at home. Experts identify several ways through which you can easily find the desired parameters without leaving your home.

Weight loss principles

It is not uncommon for breastfeeding women to lose weight because they make common mistakes. In order not to repeat the negative experience of other young mothers, it is worth studying the basic principles of weight loss.

Body cleansing

Before starting a diet, you need to prepare your body for weight loss. This will require reducing the total amount of junk food in the diet and replacing it with healthy foods. It is best to choose a diet rich in nutrients and fiber.

In this case, without fail, you will need:

1. Refuse sugary drinks. Energy drinks, sweet tea, soda, coffee and purchased juices should not be present in the diet of a young mother.
2. Start eating whole grains.
3. Strictly observe the diet. Breakfast, lunch and dinner must be strictly on schedule.
4. Limit your intake of caffeinated beverages.
5. Serve correctly. 50% of the plate must be taken up by vegetables.

Food diary

While losing weight, it is necessary to write down everything that was eaten during the day. This will allow you to track exactly which foods are consumed on a daily basis. And for the analysis to help you achieve the desired parameters faster, it is recommended to record the portion size and calorie content.

Keeping a journal will develop a sense of responsibility in the nursing mother. A woman will understand that only she is able to help herself change. If you wish, you can use not an ordinary notebook, but an application on your smartphone. There are many programs designed for this very purpose. It is best to choose one application that will be as comfortable to use as possible.

More water

Many people devalue the importance of water. In fact, it is she who helps the nursing mother to filter milk and lose weight. If you drink 1, 5-2 liters of water daily, the desire to eat will disappear.

Nutritionists recommend drinking a glass of water half an hour before a meal. The liquid will fill the stomach, making it possible to eat less than usual. If desired, you can add fresh mint or citrus fruits to the water. An equally tasty option would be a drink with a cucumber.

Sport is the key to success

Eating a healthy diet is not enough to lose those extra pounds and shed your belly after pregnancy. Physical activity is essential on a daily basis. Walking in the park will in no way help to achieve the desired parameters. And cardio and intense training are the best helper for every woman.

Stay calm

In the process of losing weight, you need to control yourself. Don't worry if something doesn't work out. As a rule, 70% of women do not immediately manage to establish a regimen and adhere to the principles of proper weight loss. During the process, it is recommended to report your condition to your doctor.

When dieting, almost every woman begins to experience stress. To prevent emotions and an unstable mental state from having a negative impact on a nursing mother, it is necessary to enlist the support of friends. It is also worth believing in your strengths in order to accurately adhere to an individual plan of action.

Interesting! How to remove the belly after childbirth at home

Sample menu for a week

First of all, a woman must decide what kind of food suits her best. Some adhere to intermittent fasting, and others to a protein diet. Despite this, experts recommend switching to intuitive eating. This is the safest option for a nursing mother, as it does not imply strict restrictions.

Day 1:

• Breakfast: pancakes with banana, green tea without sugar.
• Lunch: chicken broth with a slice of rye bread.
• Snack: green apple.
• Dinner: vegetable stew and steamed fish.

Day 2:

• Breakfast: boiled eggs, fresh cucumbers.
• Lunch: mashed potatoes with turkey cutlets.
• Snack: green smoothie.
• Dinner: buckwheat porridge and baked chicken meat.

Day 3:

• Breakfast: cheese cakes with jam.
• Lunch: cream of mushroom soup with croutons.
• Snack: low fat yogurt.
• Dinner: boiled fish with fresh vegetables.

Day 4:

• Breakfast: oatmeal with berries.
• Lunch: pasta with basil and tomatoes.
• Snack: orange.

Day 5:

• Breakfast: scrambled eggs with herbs.
• Lunch: baked potatoes with meatballs.
• Snack: cauliflower.
• Dinner: boiled rice with lentil cutlets.

Day 6:

• Breakfast: pita bread with egg and cheese, cooked in a pan.
• Lunch: pilaf with chicken.
• Snack: green smoothie.
• Dinner: turkey chops with fresh vegetables.

Day 7:

• Breakfast: oatmeal with berries, herbal tea.
• Lunch: chicken broth.
• Snack: fruit salad.
• Dinner: steamed pollock with tomatoes.

Best Exercises

A few exercises are enough to get a flat stomach. They work all the muscles well, resulting in a small press.

Vacuum

This is the most effective, but rather difficult exercise, which helps to get rid of the belly after childbirth in 2-3 months. The main thing is to adhere to the correct technique so as not to harm your health:

1. Make a deep entrance.
2. Exhale slowly with your mouth wide open.
3. Take a very deep breath.
4. Hold the breath.
5. Strain your abs and stay in this position for 10 seconds.
6. Exhale slowly.

The exercise is performed exclusively on an empty stomach. In this case, you can be in any position convenient for yourself.

Kegel Exercise

Pregnancy puts a lot of pressure on the pelvic floor due to its heavy weight. This exercise helps to strengthen the area. All you need to do is strain your pelvic floor for a few seconds. The muscles must be held as if there was a strong desire to go to the toilet, but there is no way to do it.

Plank

The plank is considered one of the most effective and versatile exercises that engages all the muscles in the body. For beginners, the elbow technique is recommended. This type of plank significantly reduces the risk of injury, which is why it is recommended for women after pregnancy.

The correct technique is as follows:

1. Take an emphasis lying. Do not put your hands together, but keep your forearms parallel to the body.
2. Straighten your legs, transferring your weight to your toes.
3. Strain your abs.
4. Draw in your stomach.
5. Pull your heels back.
6. Keep your back and knees in line. In no case should you fall in the shoulder blades or lower back.
7. Do not raise your head up.
8. Look down.
9. Keep your elbows straight under your shoulders. The arms should form a right angle.
10. Do not lift your buttocks.
11. Hold the bar for at least 30 seconds.

If at first it is impossible to stay in this position for a long time, there is no need to be upset. Not everyone succeeds in keeping the bar for the minimum amount of time the first time. Therefore, if difficulties arise, you can start with 15-20 seconds. Gradually, this time will need to be increased.

Gluteal bridge

This exercise is recommended for all women after pregnancy. To complete the gluteal bridge, you must:

1. Lie on your back.
2. Bend your knees.
3. Press your back to the floor, squeezing your abdominals.
4. Raise your body slightly, lifting your back and buttocks off the floor.
5. Hold in this position for 10 seconds.
6. Slowly return to starting position.

The exercise must be repeated 20 times.

Outcomes

Now every woman knows how to remove the belly after a cesarean section at home. These simple but effective methods will help you get in shape within a certain amount of time. Each process of losing weight takes place individually. Therefore, nutritionists cannot say for sure how long it will take to achieve the desired parameters.