Breastfeeding is good for mothers to lose weight, but not every breastfeeding mother can lose weight. The main problem is that she didn't manage her weight well and didn't combine diet with physical activity. 0 1 Can breastfeeding lose weight? If a mother wants to breastfeed her baby, she must consider the quality and quantity of breast milk, and can't go on a diet to lose weight, otherwise it will lead to a decrease in breast milk secretion and the quality of breast milk can't be guaranteed. But what is certain is that during breastfeeding, if you arrange diet and exercise in a planned way, your mother's weight will gradually drop. Usually the first six months of breastfeeding is the key time to lose weight. If you can't lose weight before pregnancy after half a year, it will be more difficult to lose weight later, and even gradually gain weight, which will make you lose confidence in losing weight. How to lose weight without affecting the quality of breast milk? First, we must strictly control the total calories of the diet, about 500 kilocalories more than before pregnancy. For example, 1 1,800 kcal is needed before pregnancy, and 2,300 kcal is needed at this time. If the total energy is in this range or slightly less, it can not only ensure the quality of breast milk, but also help to lose weight. The diet arrangement of 2200~2300 kcal is as follows: 250g of grain and 75g of potatoes: it is best to have whole grains or miscellaneous beans above 1/2 in the grain, and some miscellaneous grains porridge, whole wheat bread, whole wheat steamed bread, boiled corn, baked sweet potatoes and fried shredded potatoes can be arranged. 220 ~ 250g of fish, poultry, eggs and meat: equivalent to 75g per meal, with a weight of 1.5 eggs, and about 75g of pig liver or chicken liver can be arranged every week. 500 grams of vegetables and 300 grams of fruits: more than two-thirds of them are dark green vegetables. Use less oil in cooking and pay attention to controlling the amount of fruit. 400 ~ 500ml milk: You can choose low-fat milk to reduce fat intake. 25 grams of soybeans: you can arrange some bean products such as tofu and dried tofu every day or week. If you don't like soy products, pay attention to increasing the intake of eggs, meat, fish and shrimp. Nuts 10g: Eat 10g nuts every day on average, and you can eat them 2-3 times a week, about 20g each time. 25 grams of vegetable oil, not much, shows that cooking still needs to control oil. Boiling water: 2100 ml; Minimize the intake of greasy chicken soup and sparerib soup; Ma Bao stored a lot of fat during pregnancy, aiming at mobilizing during lactation. If she eats more fat through broth, she will not be able to mobilize her own fat, but may continue to store it. Second, gradually increase the amount of exercise according to the recovery of the body, instead of lying down blindly, or getting fatter and fatter. There should be 300 minutes of moderate-intensity exercise every week, and the daily exercise should be no less than 1 hour. If the exercise intensity is high and lasts for a long time, the body will produce lactic acid, which will affect the taste of breast milk. After 1 hour exercise, breast milk can be squeezed out and discarded. If the exercise time is not long and not so intense, it generally does not affect breastfeeding. In short, you can lose weight during lactation without affecting breastfeeding, but you need to arrange your diet reasonably and have a sustainable exercise plan.