How to lose weight during lactation is the most effective? Many new mothers will be very entangled. I want to lose weight as soon as possible, but I also want to breast-feed my baby. I wonder if losing weight during lactation will affect the quality of breast milk. Then let's see how to lose weight during lactation.
What is the most effective way to lose weight during lactation 1 1, and lose weight after childbirth. The wrong slimming method will only make you fatter and fatter!
Many treasure moms don't understand their postpartum physiological characteristics and the causes of obesity. They are easy to listen to some slimming rumors and adopt inappropriate slimming methods, resulting in more and more fat people. For example, the most common diet slimming, exercise slimming and so on. After the rebound, the weight is even three pounds fatter than the original! I believe this kind of sadness can only be experienced by people who are too thin.
2. Grasp the opportunity to lose weight.
Breastfeeding is a special period for women, because the health of the mother will directly affect the health of the baby during this period. According to the advice of the American College of Obstetrics and Gynecology, losing weight during lactation and balancing the nutritional group by lowering blood lipids during pregnancy and delivery can not only restore the pre-pregnancy weight within 6 months, but also have no adverse effects on the baby's development.
3, you can't lose weight by dieting, meal replacement, cupping, and you can't use drugs.
Ensure the necessary nutrition every day. When breastfeeding completely, new mothers need an extra 500 calories a day to provide nutrition for breastfeeding, and when babies start eating solid food, new mothers need an extra 250 calories a day; So any meal replacement or dieting is not feasible.
Dieting to lose weight may affect milk secretion, and it is best to wait until weaning before losing weight. Breast-feeding mothers can try (eating in bars) to reduce fat during pregnancy and childbirth, balance nutritional groups and exercise to lose weight. However, we should also pay attention to exercise to lose weight during lactation, and exercise a lot too early after delivery is not conducive to uterine rehabilitation. In the case that the body has not fully recovered, strenuous exercise can also lead to uterine prolapse, muscle ligament relaxation and so on. , so that women will age ahead of time. "
American archives of internal medicine "Women: Secret Physical Geography" shows that postpartum mothers need the intervention of balanced nutrition groups during pregnancy and delivery to make postpartum women slim, block excess lipids, calories, sugar and starch, consume internal lipid accumulation, and restore normal physique.
Breastfeeding to lose weight:
Although Europeans don't have confinement, postpartum breastfeeding is also necessary. Due to the dietary structure of Europeans, the intake of carbohydrates such as starch and fat is not less than that of women in China. In 20 15 years, there was a very popular book-French Women Are Not Fat. Let's see why French women don't get fat after giving birth.
1, no diet, no exercise, no influence on milk, there are ways to lose weight after childbirth!
From conception to delivery, giving birth to a child is like fighting a war. Although the melon is ripe, her body and mind have undergone tremendous changes. Pigmentation, slow metabolism, postpartum obesity and other problems followed. The premise of postpartum ideal weight loss is to cultivate good physique and activate the mechanism of human metabolic balance. Only by keeping your body healthy and young can you lose weight steadily.
How to activate human metabolic balance?
There is a great difference between women's body agitation during delivery and after delivery, so the body needs to adapt to the adjustment of women's pregnancy agitation in a short time after delivery, during which the metabolism of fat will also be affected, leading to weight gain.
In view of the change of postpartum internal environment, the postpartum fat-reducing channel is established by (hi-dining bar) to start the tricarboxylic acid cycle, which is the final metabolic pathway of three nutrients (sugar, fat and amino acid) and the hub of the metabolic relationship between sugar, fat and amino acid. Promote the accumulation of fat to be mobilized and converted into sugar, fill the vacancy of sugar, and a large amount of fat is converted into sweetness and fat enters the tricarboxylic acid cycle, providing energy for the human body and maintaining daily functions. The fat accumulated in our body becomes the consumption source of our daily basal metabolism, and it constantly differentiates and metabolizes fat.
2. Make a slimming plan separately to ensure breastfeeding needs.
For mothers, in addition to slimming down smoothly, "breast milk safety" is a problem that everyone is worried about. European postpartum weight loss method, through the principle of energy balance, makes the body in a state of consumption greater than intake, which can not only slim down the internal fat and external fat in essence, but also help the postpartum treasure mother recover and improve her metabolism without affecting breastfeeding.
What is the principle of energy balance?
The principle of energy balance is the balance between energy intake, energy output and storage in the process. Under various physiological conditions, most of the energy intake comes from the chemical energy contained in food, while the expenditure includes the energy contained in feces, urine and digestive tract gas, which is in balance with the energy consumed by external work.
The balance of energy does not require everyone to achieve a balance of energy intake every day, but requires lactating women to tend to be equal to the average calorie intake within 7- 14 days.
The calories consumed by the body during lactation can only be supplemented by the intake of external nutrition during pregnancy and childbirth, so that the energy consumed and absorbed by the body tends to be equal, which is called energy balance in nutrition. When commenting on postpartum weight, we should first look at whether they have taken balanced nutrition, and then we can see whether the proportion of how many calories they metabolize is reasonable. Reasonable weight should be to ensure nutrition while metabolizing calories.
Within 6 months, the fat in the mother's body is free, and it has not formed the fat that is difficult to reduce. During this period, the mother's menstruation has returned to normal, which means that the mother's endocrine and energy are unbalanced, so postpartum weight loss needs the help of external forces (eating) and nutrition during pregnancy and childbirth. How to lose weight during lactation is the most effective? How to lose weight during lactation is actually very simple. )
Postpartum weight loss can be full, without affecting breastfeeding, good health and weight loss.
1, start by cutting off the spices in the kitchen.
Oil:
The best is vegetable oil, compared with blended oil, olive oil or rapeseed oil, linseed oil and so on.
Don't appear animal oil, some old people like to stir-fry with lard, and vegetable oil with high saturated fatty acid is more likely to become fat accumulation in the body.
Salt:
Mainly salt and soy sauce, it is recommended to buy low-sodium soy sauce. Because high sodium can also lead to water and sodium retention, which is not conducive to weight loss.
Sugar:
Better not have sugar. Sugar is also a pure calorie food, which has no other nutrition except to make you fat.
Vinegar:
You can have it, but you should also pay attention to the nutrient list and buy vinegar with less sodium.
Try not to put other condiments.
2. Change the way you cook.
It is best to steam meat, stir-fry occasionally, stew less and not stir-fry. The fat content of fried meat is greatly increased, and the ratio of fat to energy is the largest. One gram of burning fat can supply 9 kilocalories, while oil is a pure fat food, so eating too many calories is easy to increase.
It's best to blanch vegetables with boiling water, and then season them with olive oil and low-sodium soy sauce, which tastes good and healthy.
It is best not to fry potatoes and vegetables. Compared with yam, sweet potato and potato, it is best to steam it on rice. This can reduce fat, that is, reduce calories.
Take the most common analogy:
100 grams of French fries has a calorie of 298 calories, while 100 grams of steamed potatoes has a calorie of 8 1 calorie, which is 200 calories.
Vegetable blanching 100 put two grams of oil on it. If you want to fry 100 grams of vegetables, you should put about 6 grams of oil, so that 4 grams of oil will increase the calories by 54 kilocalories.
3, half food and half rice, morning and evening (hey, let's eat)
Cereals: Brown rice, quinoa, buckwheat, oats, millet, Redmi and black rice are all cereals.
Grain is also a kind of complex carbohydrate, which contains a lot of dietary fiber and B vitamins, so it takes longer to digest after it enters the digestive system, but it takes longer and the glycemic index is relatively low. Make you full, nutritious and not nutritious.
Rice and white flour are also called simple carbohydrates, and their glycemic index is relatively high. After it enters the human body, it quickly raises the blood sugar of the body, and the inexhaustible will soon become fat, and the digestion speed is extremely fast.
In terms of calories, the calories of rice and grain are similar, and even some oats have higher calories than rice, but it may be easy for us to eat100g of rice, while most of100g of oats can't be eaten, which means that eating grain food will reduce our food intake and won't make us hungry. With the same calories, we don't need to accumulate grain fat, but because of the heat energy of food and the help of B vitamins.
Some carbohydrate vegetables, such as sweet potato, potato, yam, purple potato and so on. , are carbohydrate vegetables, rich in starch, can give us a certain amount of carbohydrates. Be careful not to cook with oil and salt, just cook or steam it on rice.
Remind new mothers that breast milk is the best way to lose weight. Never give up breast milk because of postpartum weight loss. Mild postpartum weight loss methods are good for your health and your baby's health.
How to lose weight during lactation is the most effective? The best way to lose weight during lactation is through correct operation and healthy diet. Losing weight is not a matter of a day or two, but it takes long-term persistence to be effective! During breastfeeding, it is also related to the problem of breast milk, so under the condition of ensuring normal body, you should choose to lose weight.
To lose weight during lactation, it is recommended to eat proper amount of fruits and vegetables to ensure the intake of vitamin C and folic acid. Especially green leafy vegetables are the best source of folic acid. Eating more soy products and exercising properly can control and lose weight.
Besides drinking boiled water, you can also drink some green tea, but it's best not to drink all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.
The diet is mainly a balanced diet, avoiding high-fat and high-calorie foods. On the one hand, it is necessary to ensure that the fetus and pregnant women consume enough nutrition to avoid overnutrition. In addition, proper exercise should also promote metabolism and accelerate the burning of fat.
New mothers should pay attention to the following issues when losing weight after childbirth.
(1) When can I start to lose weight?
It is important to start slimming after getting the doctor's permission. If breast-feeding, it is usually recommended to try active slimming exercise 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply.
(2) the choice of postpartum diet food
Control the total energy intake every day. Our bodies are like a big warehouse. The energy consumed is like the goods shipped out, and the energy consumed is like the raw materials transported into the warehouse. When we consume a little, but eat a lot, things in our warehouse will accumulate more and more, just like our weight is getting heavier and heavier. Therefore, we should reduce the energy intake in our diet.
Breastfeeding mothers can change half of their daily staple food into coarse grains or potatoes. As for non-staple food, they should not only eat big fish and big meat, but also pay attention to the intake of fruits and vegetables, accounting for 1/3- 1/4 of the total food. Dietary fiber in coarse grains and fruits and vegetables can effectively reduce the total energy intake of lactating mothers. In addition, dietary fiber can enhance Ma Bao's satiety, thus prompting Ma Bao to provide energy by decomposing fat.
(3) Postpartum exercise to lose weight.
Like any weight loss method, you need to consult your doctor and get his approval before starting regular physical exercise. High-intensity and moderate-intensity exercise will not affect the ability of new mothers to breastfeed, but also help to lose weight and maintain results, which is good news for mothers who want to lose weight after childbirth!
Postpartum weight loss should consider many factors, such as eating more nutritious meals and not blindly losing weight, which requires the guidance of experts; In this way, new mothers can lose weight after childbirth to be healthier.
Choose high-quality low-fat meat from protein or choose some vegetable protein.
Protein is divided into plant protein and animal protein. Animal protein is our meat. Generally speaking, white meat has higher protein, less fat and better quality than red meat. For example, fish and lean meat, protein is better.
But there are also some pure fats, such as our glistening pork belly or fat.
For example, the edible part of tilapia 100g: protein 18.4g, while the fat is only1.5g. The edible part of lean meat100g: protein 20.3g, fat 6.2g ... almost protein, but the fat content is higher.
Eat some foods with high plant protein every day, such as soybean, tofu, bean skin and so on. Or some mushroom-shaped vegetables also contain relatively high protein, which also belongs to relatively high-quality protein.
Eat more green leafy vegetables+(Hai Snack Bar)
There are many dietary fibers in dark green leafy vegetables, which promote the basic metabolism of the body and have extremely low calories. For example, the calorie of 100 gram of Chinese cabbage is 20 kilocalories, which is equivalent to eating one and a half kilos of vegetables, which is equivalent to one or two meters of calories.
It is also suggested that eating broccoli and wax gourd often is also a super food in the weight loss field.
Beans, beans and other beans also have a lot of dietary fiber to replace some vegetables.
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