1. Balanced diet: Make sure that your diet contains various nutrients, such as protein, carbohydrates, healthy fats, vitamins and minerals. Increase the intake of vegetables, fruits, whole grains, lean meat, fish, beans and low-fat dairy products.
2. Control calorie intake: You need extra energy to meet the demand of milk during lactation, but you should also be careful not to consume too many calories. According to your physical condition and activity level, reasonably control the total calorie intake every day.
3. Avoid extreme diets: Avoid extreme diets, such as very low-carbohydrate or very low-fat diets. These methods may lead to unbalanced nutrition and affect the quality and yield of milk.
4. Increase protein intake: protein helps to maintain muscle mass and satiety. Choose foods rich in protein, such as lean meat, fish, poultry, beans, nuts and dairy products.
5. Control the intake of snacks and sweets: Try to avoid snacks and sweets with high sugar content and fat, such as candy, chocolate and potato chips. Choose healthy snack substitutes, such as fruits, nuts or low-fat yogurt.
6. Increase water intake: Maintaining good water intake is very important for the health of lactating mothers and reducing fat. Drinking enough water can help metabolize waste, keep skin elastic and provide enough milk.
7. Avoid excessive drinking: Alcohol will increase calorie intake and affect the quality of milk. If you choose to drink alcohol, please limit your intake and follow the doctor's advice.
The most important thing is that the process of reducing fat should be gradual, and don't rush for success. At the same time, it is very important to maintain a positive attitude and moderate exercise, which is very important for reducing fat and overall health. Remember, it is the wisest choice to make a diet plan that suits your personal situation with a professional doctor or dietitian.