Evidence Based
If you’ve just had hernia surgery, you might notice that your stomach looks larger than usual. This can spark anxiety and make you feel like you need to lose weight.
Except, it’s natural for swelling[1] to occur after surgery. A bigger stomach doesn’t necessarily mean you’ve gained weight. The swelling will subside and with time, you can incorporate more movement into your day.
To start, focus on adding more nutrients and high-fiber foods to help your digestion and healing process go smoothly.
Read on to learn how to lose belly fat after hernia surgery, keeping overall mental and physical health in mind.
5 Ways To Lose Belly Fat After Hernia Surgery
- Gradual exercise.
- Balanced eating.
- Sleep hygiene.
- Stress management.
- Compassionate mindset.
How To Lose Belly Fat After Hernia Surgery
Losing belly fat after hernia surgery takes time, patience, and an overall holistic approach. Your body needs time to heal before anything else. With that in mind, here are some ways to care for your health best after hernia surgery:
Gradual Exercise
Be gentle with your body after surgery. Ask your doctor what’s appropriate and when you can start moving again. It depends on the type of surgery, but you could be required to restrict movement[2] for a month or so.
Once you’re ready and your doctor says it’s okay, start with slow, low-impact exercises. For example, take short, slow walks in the park, gradually increasing your duration and intensity as you recover. You want to avoid strenuous exercises that may cause a hernia recurrence.
As you gain strength and heal from hernia surgery, you can add in other exercises that are easier on the abdominal muscles, like cycling.
You might even want to avoid a seemingly gentle pilates or yoga class or pilates since many poses require core strength and use the abdominal muscles. For example, an inguinal hernia[3] can affect both your lower abdomen and thigh. Meanwhile, a hiatal hernia will affect your upper stomach and chest.[4]
Listen to your body and take it slow. Healing takes time, and if you push yourself too hard while exercising, you might injure yourself and elongate your recovery time.
Balanced Eating
Nutritious foods are key for healing,[5] overall health, and weight loss. They give your body long-lasting energy as well as vitamins for weight loss, strength, and repair.
So instead of short-term diet pills or weight loss supplements, focus on improving your eating habits by adding more natural whole foods to your diet.
Aim for fiber-rich foods like fruits, vegetables, and whole grains. How much fiber you need per day depends on your individual needs, but experts recommend 25-35 grams daily.[6] Proteins like fish, chicken, nuts, seeds, and legumes can also help fill you up.
Remember that you don’t have to eat foods you hate to lose weight. Instead, experiment with different healthy foods to find the ones you love that may also help you burn body fat.
Eat small meals more frequently and consume fewer calories if you experience discomfort after surgery. Also, help your body heal by staying hydrated and drinking water throughout the day. To avoid sugary sodas, try detox water recipes that include herbs and fruits for added flavor.
In general, try to avoid highly processed foods high in fat and sugar and strive for a balanced diet. They’re associated with increased inflammation,[7] which may slow the recovery process.
Sleep Hygiene
Good sleep hygiene is always important for weight loss and overall health, especially after surgery.[8] Your body is doing extra work to repair itself, and sleep is when the body does most of its healing. The better you sleep, the better you’ll recover.
Plus, sleep burns fat, balances hormones,[9] and improves mood. These all work together to help you avoid cravings and gaining excess weight.
Create a restful sleep environment by keeping your bedroom dark, quiet, and cool. Invest in some quality bedding, like a comfy pillow and mattress topper.
An evening routine also allows your body to wind down and prepare for sleep. Try relaxing activities before bed, like reading instead of watching a screen.
Stress Management
High stress levels are tied to weight gain,[10] especially around the abdomen. Stress can also hinder recovery,[11] so adding some stress management techniques can make a big difference in your healing process.
Think of something that would be easy to add to your day. For example, taking five minutes daily to meditate, journal, or practice deep breathing exercises.
Spending time in nature is one of the most underrated anti-stress techniques. Just 10 minutes in green space[12] can lower cortisol levels. Imagine if you spent a bit of time daily in a park gently walking or relaxing, or taking a few hours on the weekend to go somewhere peaceful.
These habits can have long-term beneficial effects on your recovery and overall mental health, reducing anxiety and depression — which impacts your weight.
Compassionate Mindset
We often forget how important it is to approach weight loss with a healthy mindset. If we tried forcing ourselves to exercise or eat well in the past and it didn’t work, it’s for a reason.
A typical day for a Westerner doesn’t offer much work-life balance, so you’ll need to take extra care to manage the stress of daily life — which is where self-compassion comes into play.
Studies show that self-compassion[13] plays a big role in improving our overall health. It can help us stop criticizing ourselves so much, which can reduce anxiety and depression.[14]
It can also help us take better care of our bodies, becoming more in tune with our needs and emotions. This works to reduce cravings and allows us to nourish ourselves better long-term.
Start by downloading a self-compassion app and set a daily reminder to practice one technique. For example, write three kind things to yourself every morning or night. Also, try creating a mantra for whenever you catch a negative thought, such as, “I’m doing my best, and that’s enough.” Finally, consider a short body scan meditation whenever you feel stressed to release tension.
What Happens After A Hernia Repair?
After a hernia repair, it’s normal to experience pain and swelling in the operated areas. During recovery, you’ll want to stick to doctor’s orders regarding rest, wound care, food intake, and lifting restrictions.[2]
Be sure to monitor your symptoms for any complications[15] and immediately call your doctor if anything pops up. This includes fever, excessive swelling, redness, severe pain, or discharge from the incision site.
Try to be patient and remember that the recovery period differs for everyone. You’ll want to be gentle with yourself as you rest from activities. It usually takes a few weeks to get back to your routine comfortably.
Finally, be careful not to push yourself too hard, which can push your recovery back. Avoiding further injury and speeding up the healing process takes rest, sleep, and nutritious foods to help your body recover. You might also want to stick to bland foods, like broiled chicken, toast, and yogurt, if you experience any nausea or difficulty eating.
Can A Hernia Cause Weight Loss?
If your stomach swelled up because of a hernia, you might wonder, “Will my stomach shrink after hernia repair?” The answer is yes; as your body heals, the swelling should decrease, and your stomach will return to its normal state. So even if it looks like your stomach is bigger after hernia repair, that doesn’t mean you’ve gained weight.
In general, a hernia doesn’t cause weight loss on its own. However, it might indirectly lead to weight loss if you experience discomfort while eating or a loss of appetite. For instance, a large hernia might press against your stomach, causing you to feel full quickly and reducing your overall food intake.
Contact your healthcare provider if you notice significant weight loss. Watch out for any other symptoms, like pain, nausea, or vomiting, and let them know.
Conclusion
Losing weight after hernia surgery requires a holistic approach to long-term weight management. Start with one small habit at a time and slowly move towards adding more nutrient-dense foods, exercising, and practicing stress-relieving activities regularly.
After surgery, be compassionate with yourself as you get back to a normal routine. Healing isn’t something we can rush; it takes time and patience — and the same goes for healthy weight loss. It’s a process that, with the right mindset, can transform your physical and mental well-being.
Remember, your body’s just gone through a big change, and it’s working hard to repair itself. Give it the care and understanding it deserves by focusing on rest, gentle movement, and nourishment.
Embrace this journey with kindness and perseverance, and you’ll find that losing belly fat after hernia surgery is just one part of a larger, more rewarding journey toward your overall health.
Frequently Asked Questions
Yes, you can reduce belly fat after hernia surgery through a healthy diet, gradual exercise, and stress management. Following doctor’s orders for a smooth recovery without pushing yourself too hard is key.
Your stomach might look bigger because of post-surgery swelling. It’s your body’s natural healing process, which might take some time to heal fully. So make sure you’re patient with yourself during your recovery.
Don’t rush weight loss after a surgical procedure. You likely didn’t gain weight; your stomach is likely swollen and needs time to heal. Take time to recover and try a holistic approach with balanced eating, gentle exercise, and self-compassion.
