How To Lose Weight After Delivery: Foods, Diet Plan and Exercises

Losing weight after a C-section can be a daunting task. Your body has gone through a major surgical process, and considering this, your recovery process can be challenging. However, with patience, determination, and the right approach, it is possible to shed the postpartum weight gain and regain your pre-pregnancy shape.

In this blog, we’ll explore effective strategies for weight loss after C section, addressing topics such as postpartum fat loss nutrition, postpartum diet plan to lose weight, postpartum weight loss exercises, and fast tips for postpartum weight loss timeline. Whether you’re a new mom or a seasoned parent, this blog is dedicated to supporting your health and wellness goals while honoring your body’s unique journey.

When is the time to start your weight loss after delivery?

The Centers for Disease Control(CDC) says it is completely normal for women during pregnancy to put on a few extra kilos. A CDC-conducted study found that 1 in every 3 women gained a certain amount of weight during pregnancy. It says women with one baby can gain between 5 to 18 kg, and if twins, this can go up to 28 kg.

Before beginning the process of a postpartum weight loss plan, you should realise that your body has undergone an extreme situation. Further, if the baby is born through a c-section, your body has been through a major surgical procedure. And even vaginal deliveries inflict extreme pain and emotional and physical stress on the body.

Be it any delivery. Generally, the postpartum weight loss program begins only after 7 to 8 weeks of delivery after the incisions have completely healed. You should consult with your doctor before engaging in a full-scale weight loss regime. This is because abrupt calorie cutting may hamper your and the baby’s nutritional needs if you are breastfeeding. Also, rigid workouts or exercises may inflict damage to the C section incisions.

Foods to Eat in Postpartum Weight Loss

After consultation with your doctor, when you begin your postpartum weight loss program, having nutritious foods is very important. Following are the types of foods that can aid in your postpartum weight loss battle:

Lean Proteins

Lean meats like chicken, paneer, fish, and eggs are excellent sources of protein. These foods can support muscle recovery after delivery. You can also add and blend together low-fat milk and a source of lean protein like whey or plant-based protein powder for a nutrient-dense and filling smoothie.

Fruits and Veggies

Load up on nutrient-dense fruits and veggies that are high in fiber, vitamins, and antioxidants. Leafy or non-starchy veggies, fruits like berries and low GI, and cruciferous veggies are great options.

Whole Grains

Choose whole-grain bread, brown rice, quinoa, and oats, as these have decent dietary fiber content. Fiber regulates digestion and promotes satiety.

Low-fat Dairy

Incorporating low-fat dairy products like Greek yogurt, cottage cheese, and milk can provide you with calcium, protein, and probiotics to support postpartum recovery.

Nuts and Seeds

Snack on nuts like almonds, walnuts, etc., as well as seeds like chia, flax, and melon for their healthy fats and nutrition.

Read More: Best Indian Diet Plan Chart for Weight Loss

Foods to Avoid in Weight Loss After C Section

After a C-section, it’s important to be mindful of certain foods that can potentially hinder your weight loss efforts or cause discomfort during the recovery process. Here are some foods to avoid or limit:

Fried and Greasy Foods

Fried foods in the market, such as French fries, chole bhaturay, pakodas, fried chicken, etc., are high in unhealthy or saturated fats. They can be difficult to digest and destroy your weight loss goals, as they are loaded with calories.

Processed and Sugary Foods

Highly processed snacks, baked goods, and sugary drinks like soda and juice can contribute to weight gain and provide little nutritional value.

Caffeine

While moderate amounts of caffeine may be acceptable, excessive intake can contribute to dehydration, anxiety, and disrupted sleep patterns, which can hinder recovery and weight loss.

Spicy and Acidic Foods

Highly spicy or acidic foods, such as hot peppers, citrus fruits, and tomato-based dishes, may cause discomfort or irritation to the surgical site or digestive system.

Alcohol

Alcohol should be avoided during the initial postpartum period as it can interfere with healing, breastfeeding (if applicable), and overall recovery.

Gas-Producing Foods

Foods high in refined flour and carbonated drinks may cause bloating. This makes your gut unhealthy, which isn’t good for weight loss.

It’s also important to adjust according to your body’s needs and avoid high-calorie foods that cause discomfort and hamper your weight loss goals. Consult with your doctor or experience medical forms like us. Breathe Well-being will provide you with personalized guidance on a balanced and supportive weight loss diet after C section.

Read More: Best Indian Diet Plan Chart for Weight Loss

Diet Plan for Postpartum Weight Loss

Now, we provide you with a typical postpartum fat loss diet plan, which consists of veg and non-veg options. You can follow this diet plan in totality or take it as a reference. Below, we have provided multiple options for a meal. Every day, you will have one option for each meal.

Morning Drink

• A glass of lukewarm lime water
• A cup of any herbal tea like green, ginger, chamomile, hibiscus, etc.
• A glass of water with amla neem juice
• A glass of water with some apple-cider vinegar in water

Breakfast

• 2 multigrain toast sandwich with stuffed veggies/egg
• 1.5 katori of vegetable oats
• 2 pieces of dal cheela with chutney
• 1.5 katori of veggie upma
• 1.5 katori of vegetable poha

Lunch

• 1.5 katori of mixed millet pulao with veggies, katori of dal and salad
• 2 katori of quinoa salad and 100 grams of grilled paneer/chicken
• 1.5 katori of cooked brown rice with a katori of mixed veg sabji and dal
• 2 katori of vegetable daliya with a katori of cucumber raita
• 2 multigrain rotis with a katori each of any seasonal sabji and dal

Evening Snack

• A cup of boiled sweet corn with mild spices
• 50 to 70 grams of roasted chana
• A glass of buttermilk and half a cup of mixed fruits
• One coconut water and a few nuts
• 1 tablespoon of mixed trail and a katori of low-fat curd/Greek yogurt

Dinner

• 2 multigrain rotis with a katori of any seasonal sabji and salad
• 2 ragi dosa with a katori of sambar and chutney
• 1.5 katori of cooked rice with a katori of paneer/chicken/fish curry
• 100 gm of grilled fish/tofu with a katori of steamed veggies
• 1 bowl of vegetable corn soup with grilled mushrooms/paneer

Do note that you shouldn’t make a rapid weight loss after C section or vaginal delivery as it may negatively impact breastfeeding. Focus on a gradual and sustained weight loss and be in constant touch with your doctor.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Exercises for Weight Loss after C Section

Here are some recommended postpartum weight loss workout exercises that help you faster lose weight after caesarean delivery.

Walking

Start with gentle walks around the house or neighborhood. Gradually increase the duration and intensity as you heal. Walking is a less intense cardio exercise that can help you burn some calories and promote recovery.

Pelvic Tilts and Kegel Exercises

These kinda exercises can help strengthen your pelvic muscles. These muscles are essential for core stability and can aid in postpartum recovery.

Postpartum Yoga

Gentle yoga poses can help improve flexibility, strength, and posture. Look for postpartum yoga classes or videos specifically designed for women recovering from a C-section.

Light Resistance Training

Once your doctor gives you the green light, incorporate light resistance workouts under an experienced trainer using resistance bands and light weights. Focus on doing compound movements and gaining muscles.

Low-Impact Cardio

As you progress in your recovery, you can add low-impact cardio exercises like swimming, cycling (stationary or recumbent bike), or using an elliptical machine.

Abdominal Exercises

After getting clearance from your healthcare provider, you can start with gentle abdominal exercises like pelvic tilts, leg lifts, and modified crunches to help strengthen and tone your core muscles.

Read More: Lose Your Weight to Reverse Diabetes

After Delivery Weight Loss Tips

Here are some helpful after delivery weight loss tips that will help you streamline your weight loss journey:

Be patient

Avoid crash diets or extreme measures. Aim for a gradual weight loss of 1.5 to 3.5 kg a month, depending on your body. Be in a calorie deficit with a regular workout schedule.

Breastfeed (if possible)

Breastfeeding can help burn extra calories and may aid in postpartum weight loss. However, don’t restrict calories too much, as it can impact milk supply.

Stay hydrated

Drink a good amount of water (4 to 5 liters) throughout the day to support your recovery, milk production (if breastfeeding), and overall health.

Focus on nutrient-dense foods

Opt for whole, unprocessed, nutrient-rich foods to ensure you’re getting adequate nutrition.

Incorporate light exercise

Once cleared by your doctor, engage in low-impact activities like walking, postpartum yoga, or gentle strength training to help burn calories and regain strength.

Get enough sleep

Prioritize rest and aim for at least 8 to 9 hours of undisturbed sleep to support recovery.

Manage stress

To manage stress, engage in stress-relieving activities like meditation, deep breathing, or yoga, or join our healthy community of athletes.

Be kind to yourself

Remember that postpartum weight loss will be time-consuming and gradual. Your body has undergone a significant transformation.

Consistency and patience are key. With the right approach, you can achieve your postpartum weight loss goals while prioritizing your overall well-being.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Conclusion

Losing weight after a C-section is a journey that requires patience, dedication, and self-compassion. By incorporating nutrient-dense foods, gentle exercise, and self-care practices into your routine, you can gradually achieve your postpartum weight loss goals while prioritizing your overall well-being.

Remember, everybody is unique, and your progress may look different from others. Celebrate your milestones, embrace the challenges, and trust the process. With determination and a positive approach, you can regain your strength and confidence as you navigate this transformative chapter.

FAQ’s (Frequently Asked Questions)