First, how to lose weight during postpartum breastfeeding First of all, the time to lose weight must first obtain the doctor's consent before losing weight, usually in the postpartum area, because the postpartum body needs a period of repair to ensure the normal supply of milk. Second, the speed of weight loss, according to the advice of the American College of Obstetrics and Gynecology, it is more appropriate to lose 0.5kg per week during lactation, which will not adversely affect the baby's development. Third, of course, the way to lose weight can't be by dieting, let alone using drugs to lose weight, but only by changing eating habits and finding a suitable long-term exercise. With the increase of exercise and the decrease of intake, your weight will naturally drop. Fourth, daily diet, when breastfeeding completely, the new mother needs an extra 500 calories a day to provide nutrition for breastfeeding, and when the baby starts to eat solid food, the new mother needs an extra 250 calories a day; When you stop breastfeeding, you don't need to add extra calories. Therefore, it is extremely important to supplement protein foods after delivery for the recovery of the new mother's body and to ensure adequate breast milk secretion. Therefore, it is suggested to choose foods with high protein content and low fat content, such as fish, lean meat or skinless poultry. Fifth, moderate exercise, breastfeeding mothers can start with simple exercise, such as walking. Mastering the above five skills, even breastfeeding mothers can have a proud figure! Related articles >> Note: Don't lose weight during lactation! New mothers lose weight in spring, and be careful to step into seven major weight loss misunderstandings. Second, how to lose weight quickly during lactation? If you find that you haven't lost weight after giving birth, or you haven't lost much, you may want to lose weight as soon as possible. At the same time, you may also worry about whether losing weight during lactation will lead to insufficient milk. Because breast milk is the best food for your baby, you need enough nutrition to ensure the smooth realization of breast feeding. How can we do both? I hope that the following six principles we summarized for you can help you lose weight smoothly and breastfeed to the end. The first principle of losing weight during lactation: the baby began to lose weight after being born in Luzhou. Lu Zhou after the baby is an important period for your physical recovery, and it is also a period for your baby to grow up very quickly. You need adequate nutrition to ensure physical recovery and provide the best care for your baby. During this time, your diet had better be nutritious and digestible. At the same time, it is necessary to mix meat and vegetables, have enough staple food and input enough water in the soup. Learning the correct breastfeeding skills and increasing the number of sucking and breastfeeding as needed can help you avoid the shortage of milk. Six weeks after the baby is born, your body has basically recovered, and you have established a relatively stable breastfeeding model with your baby, so you can slowly adjust your weight through healthy eating habits. This process sometimes takes 0 months to several years, and the best speed is to lose 0.5 ~ 1 kg per week. Because the weight change in a short time will not only make your body unbearable, but also affect the quality of your milk, thus affecting your baby's growth. In fact, you should know that breastfeeding consumes a lot of energy, so when you wean your baby, you will often find yourself slim again. The second principle of losing weight during lactation: control energy balance and develop correct eating habits. You may have heard that people get fat because energy intake exceeds consumption, which leads to excess energy being stored as fat, and the basic way to control energy is to develop correct eating habits. Because breastfeeding your baby consumes a lot of energy, which in itself is helping you lose weight. Whether you plan to lose weight or not, it is beneficial to develop the eating habit of "eating well early, eating well in the middle and eating moderately late". Breakfast is essential in a day, and skipping breakfast will make you more likely to get fat. Because after a night's consumption, your body has not replenished energy for more than 0 hours, especially if you have to get up and feed it two or three times at night. Breakfast rich in carbohydrates is needed to replenish and store energy in the morning. Skipping or eating less breakfast will make you feel hungry at lunch, while eating too much food at noon will turn excess energy into body fat. At the same time, your breakfast is also an important guarantee for adequate milk in the morning. Be sure to have a full lunch. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat in moderation". Dinner should be moderate. Don't eat sweets and fried food for dinner. It is best to ensure that there is enough soup, not necessarily broth, but porridge or vegetable soup. If the baby can't sleep all night, the mother can drink another glass of milk before going to bed. However, due to the lack of exercise at night, if you don't eat breakfast and lunch well, you will eat too much dinner, which will cause too much energy to be stored and converted into fat, which is not conducive to your weight loss plan. The third principle of losing weight during lactation: moderate exercise is very important to keep healthy. If you take care of the baby by yourself, you already have a lot of exercise every day. If someone helps you, you'd better spend at least half an hour doing exercise on the basis of ensuring sleep. Generally, it is more appropriate to choose in the evening, such as walking for half an hour after dinner. Continuous walking consumes far more energy than short-term running, which helps to lose weight. And exercise after meals can consume excess calories in the body. You can also refer to our postpartum exercise video. The fourth principle of losing weight during lactation: not eating sweets is one of the main sources of energy, but the diet is mostly provided by starch in the staple food (rice flour), while sweets are mostly monosaccharides and disaccharides, which is easy to make the blood sugar concentration rise rapidly. If you eat too many sweets, it may induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat. This must be something you don't want to encounter in the process of losing weight. The fifth principle of losing weight during lactation: chew slowly. When eating, you can increase the frequency of chewing and chew slowly, which will not only help you secrete more saliva and gastric juice to digest food, but also help you eat less. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating. If you eat too fast, you may have eaten too much before your brain signals you to stop eating. Therefore, eating slowly can prevent you from overeating. You can also consider eating less and eating more. The principle of losing weight during lactation: ensure the diversity of food. Pay attention to the diversity of food. Don't eat the same food for at least two consecutive days, which will help to ensure your balanced nutrition and give you enough milk to meet your baby's health needs. Your daily food needs include: at least 300 grams of staple food for three meals a day, at least 400 grams of vegetables, a fresh fruit every day, and milk, eggs, beans and meat (fish, chicken and livestock meat). At the same time, you should eat liver and blood products, mushrooms, fungus and coarse grains properly, two or three times a week, and eat nuts properly. Of course, enough soup every day is also very necessary for your milk secretion. In short, paying attention to healthy diet, reasonable exercise and correct diet during lactation can help you recover to your ideal weight as soon as possible while breastfeeding successfully. Third, the misunderstanding of losing weight during lactation After giving birth to a baby, I believe many new lactating mothers, China, are trying to lose weight and get back in shape. However, losing weight is a long-term thing, and "being eager to lose weight" may lead to the following weight loss misunderstandings for lactating mothers. Breastfeeding mothers lose weight misunderstanding 1: go on a diet after giving birth. In fact, new mothers can't blindly diet and lose weight within four or two days after delivery. Just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications. Intimate advice on postpartum exercise: during lactation, ensure that the baby and new mother have adequate nutritional intake and avoid overnutrition. Protein, carbohydrates and fatty foods should be well matched, and only meat dishes such as chicken, duck, fish and eggs are preferred, which will easily lead to postpartum obesity. Sweet food, fried food, animal oil, fat meat and animal offal are all high-fat foods, so new mothers who love beauty should eat less. Breastfeeding mothers lose weight misunderstanding 2: eat diet pills and drink tea after delivery. In fact, diet pills mainly achieve the purpose of losing weight by absorbing less nutrition and increasing excretion. Diet pills can also affect the normal metabolism of the human body. Intimate suggestion: it is not recommended to take medicine to lose weight during lactation. Breast-feeding new mothers take diet pills, most of which will be discharged from the milk, which will directly damage the baby's health. Gradually bid farewell to the moon meal in the diet and the diet returned to normal. Myth 3: Exercise immediately after delivery. In fact, strenuous exercise to lose weight immediately after delivery is likely to slow down the recovery of the body and uterus and cause bleeding. In severe cases, the surgical segment or vulvar incision will be damaged again during delivery. Generally speaking, mothers can't start postpartum slimming exercise until four to six weeks after natural delivery, and cesarean section takes six to eight weeks or longer recovery period. Postpartum sports meeting of cesarean section mothers is more dangerous. Intimate suggestion: If it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs, shrinking her anus, etc., to restore her figure. Cesarean delivery women can turn over or walk on the ground before removing the stitches, and they can exercise moderately for a week after removing the stitches. According to the situation one week after delivery, new mothers who come home can try to do some slight housework and take a walk after meals to regulate their metabolism, promote fat decomposition and consume excess energy. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks. Breast-feeding mothers lose weight misunderstanding 4: anemia must insist on losing weight. In fact, excessive blood loss during childbirth can easily lead to postpartum anemia. New mothers with postpartum anemia recover slowly. If, at this time, China is trying to lose weight, the problem of anemia is not well solved, and it is easier to aggravate anemia. Intimate suggestion: New mothers should not lose weight immediately after giving birth. Anemic new mothers should pay more attention to supplement iron-rich foods and eat more spinach, brown sugar, fish, meat, animal liver and so on. Myth 5: Losing weight is China's goal. In fact, postpartum weight loss cannot be excessive in China, and weight loss during confinement and lactation is very harmful, so new mothers must pay special attention. Traditional Chinese medicine believes that postpartum hemorrhage, qi deficiency, qi and blood deficiency, at this time the most need to regulate the body, supplement nutrition. Never force yourself to lose weight regardless of your figure. Intimate suggestion: you can't lose weight without scruple during lactation as before pregnancy. The progress of losing weight should be arranged reasonably according to your own physique. Be sure not to be too eager for success, but too much! Breastfeeding mothers lose weight misunderstanding 6: Breastfeeding will definitely lose weight. In fact, breast-feeding is advocated firstly because breast milk is the best natural food for babies, and secondly, breast-feeding can also promote uterine contraction, which is conducive to the recovery of new mothers after childbirth. Although breastfeeding will consume the fat in the mother's body, during breastfeeding, the baby needs a lot of nutrition, and the new mother would have eaten more. If she keeps eating more high-calorie food than her body needs, she will not only fail to lose weight, but will make more fat accumulate. Intimate suggestion: breastfeeding alone does not have the effect of losing weight, but it is effective to adjust diet and exercise properly. New mothers in lactation should put their minds right, face the changes of postpartum figure with a relaxed and peaceful mind, pay attention to losing weight during lactation, but don't worry, change the wrong behavior and choose the right method. Actively respond to your weight loss plan! Fourth, choose a diet for breast-feeding women to lose weight. 00- Card healthy eating breakfast: purple rice/bowl, steamed tofu with salmon (50g tofu, about 35g cube+salmon+1 teaspoon sesame oil+shredded ginger+shredded onion+seasoning), scalded fresh milk and coconut (low-fat fresh milk 240 c. c .+ white coconut 50g+ green coconut 50g+ mushroom 25g+ carrot 25g). (Three strips of laver, about 0g+ 50g kelp+half a piece of Bak+ 3.5g chicken breast) Lunch fruit: lotus fog, two dinners: a bowl of brown rice, stir-fried spinach (50g spinach+5g fungus+0.5 teaspoon sesame oil, about Bak), turtle soup (sliced turtle paint 0g+ shredded ginger+water+salt+chopped green onion).