You are sick of the C-section pooch, and you want to know how to get rid of it. Learn the two most important factors for reducing the C-section shelf.
You just had a baby, and the birth didn’t go as planned. You had a C-section, and life as you know it just got flipped upside down.
Not only was the pain unbearable, but now you are living with the scar that will forever be attached to your body.
Yes, your baby is such a blessing in your life and you would have done anything to have him or her, but the pouch, the C-section shelf, is not what you signed up for when you decided to become a mom.
Yes, the scar will be there, but does the C-section shelf have to stay forever also?
I’m going to cover two major factors that can help you in your journey to get rid of the C-section pouch. Plus, I have a bonus tip at the end of this article so be sure to check that out!
The Two Most Important Factors That Will Get Rid Of Your C-section Shelf
C-sections are scheduled for a variety of reasons. A majority of C-sections are unplanned emergencies and much needed procedures to ensure the life of your baby and even you.
It’s important to realize that the main focus of the surgeon who performed the C-section is FULLY on the baby, not on how pretty your scar turns out.
Your surgeon is not performing plastic surgery. Nor is it their priority to make sure your incision produces the smallest, most perfectly cut scar ever seen.
With that being said, let’s take a look at the two most important factors that will help you get rid of the C-section pouch.
Proper Nutrition
Proper nutrition is crucial for postpartum moms as it helps with recovery, supports breastfeeding (if that’s you), and provides the energy and nutrients needed to care for a newborn.
Always remember not to limit your diet while breastfeeding. It is wiser to focus on weight loss after you have stopped breastfeeding.
Here are some key considerations for a healthy and balanced postpartum diet that can help you get rid of the C-section pouch:
1. Stay Hydrated:
Drink plenty of water throughout the day, especially if you’re breastfeeding. Adequate hydration supports milk production and helps with overall recovery.
The key to reducing the amount of fat and improving your overall nutrition is drinking more water. Water can be used to replace unhealthy eating habits. It will actually curb your appetite and give you the feeling of being full, thus preventing you from snacking on unhealthy foods.
Jena’s Tip:
Set a goal for how much water you want to drink every day and stick to it…you will see the C-section pouch shred away quickly with more water intake.
2. Focus on Whole Foods:
Opt for nutrient-dense, whole foods to meet your nutritional needs. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
3. Include Lean Proteins:
Protein is essential for tissue repair and growth. Include lean sources of protein such as poultry, fish, lean meats, eggs, legumes, and tofu in your diet.
4. Consume Healthy Fats:
Healthy fats, like omega-3 fatty acids, are important for brain function and hormone regulation. Include sources like fatty fish (salmon, sardines), avocados, nuts, seeds, and olive oil in your diet.
5. Choose Complex Carbohydrates:
Opt for whole grains, such as brown rice, quinoa, whole wheat bread, and oats, to provide sustained energy and essential nutrients.
6. Prioritize Fiber:
Include fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts to support digestion and prevent constipation, which is common postpartum.
7. Eat Calcium-Rich Foods:
Calcium is vital for bone health and lactation. Include dairy products (if not lactose intolerant), fortified plant-based milks, leafy greens (like kale and spinach), and calcium-fortified foods in your diet.
8. Consume Iron-Rich Foods:
Iron helps replenish blood lost during delivery and prevents anemia. Include iron-rich foods like lean meats, legumes, dark leafy greens, fortified cereals, and dried fruits.
9. Limit Processed Foods and Added Sugars:
Processed foods and added sugars provide empty calories and can hinder postpartum recovery. Opt for whole foods whenever possible.
10. Snack Smartly:
Choose healthy snacks like fresh fruits, yogurt, nuts, and seeds to keep your energy levels stable throughout the day.
Remember, every woman’s nutritional needs may vary, so it’s essential to consult with your healthcare provider or a registered dietitian for personalized advice based on your specific circumstances and any dietary restrictions you may have.
Postpartum Exercise To Get Rid Of The C-section Pooch
Exercise is the second crucial step to reducing your C-section pouch.
Regular exercise, particularly targeted exercises for the abdominal muscles, can help strengthen and tone the muscles in the area. Exercises like pelvic tilts, gentle abdominal contractions and modified crunches can help restore strength and stability to the abdominal region. Stronger muscles can contribute to a flatter appearance over time.
Plus, remember that exercise burns calories, especially cardio workouts. That’s why I always encourage mamas to stick with core and cardio workouts as a new postpartum mom.
Aerobic exercise, such as walking, can help burn calories and reduce overall body fat, including the fat around the abdominal area.
You can snag my 30- Day Postpartum Ab Challenge here to get started. I include safe exercises and tips for once you get the clearance from your doctor to do physical activity.
Postpartum Belly Wraps Help Get Rid Of The C-section Pooch
My bonus tip for you is to get your hands a on a postpartum belly wrap ASAP!!
Postpartum belly wraps were a game-changer for me!
Postpartum belly wraps are my favorite way to speed up recovery.
After having a C-section, wearing a belly wrap can help minimize the appearance of a C-section shelf. It doesn’t take it completely away, but it definitely helps with uterine contractions and shrinking your stomach down. You can learn more about how postpartum belly wraps work here.
For a complete rating of my favorite postpartum belly wrap, The Luxe Belly Wrap, see my blog post Belly Bandit Review: Postpartum Belly Wrap Support Review.
3 Best Tips For Losing The C-Section Pooch
Even though you have a permanent scar as a reminder of your C-section, the pouch does not have to be permanent. With proper nutrition, simple exercise habits and wearing a postpartum belly wrap, you can and will start to see your C-section pouch melt away.
If you are looking for a way to stay accountable in your postpartum recovery, my free Facebook group, 30-Day Ab Challenge For Women, is a great place to be. It’s a community for fitness-focused moms to stay encouraged in their postpartum journey. I can’t wait to meet you in there!
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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