Many people mistakenly believe that they can't lose weight if they want to breastfeed. In fact, on the contrary, breastfeeding is good for losing weight. During pregnancy, a normal-weight mother will store a few kilograms of fat for milk secretion. If you are an overweight and obese mother, you don't need to store these fats, because all the fats on your mother can be mobilized to make milk.

What's in milk? There are 1% protein, 4% lactose, a lot of calcium, various B vitamins, vitamin A and vitamin D, and different amounts of fat.

When the mother is seriously short of protein, the amount of milk secretion will decrease. However, as long as the basic nutritional needs can be met, even if no meat is eaten at all and no oil is put in cooking, the amount of lactose, calcium and other nutrients in protein will not change much, and the milk amount will remain basically stable. Therefore, if mother eats a lot of fish and drinks a lot of broth, the protein in milk will not increase significantly.

But if the mother's food is "greasy", the fat content in the milk will increase, the breast milk will be thicker, and the baby will get more fat and get fat more easily. But this weight gain is limited to subcutaneous fat, which does not mean that the height, internal organs and brain development are better than other children.

How to lose weight during lactation will not affect the quality of breast milk?

Research thirty years ago confirmed that if there is not enough fat in the diet, mothers will consume body fat to make milk. In other words, when a mother gives birth to milk, protein, calcium and vitamins are indispensable, but she doesn't need to get a lot of fat from food, because now expectant mothers tend to gain too much weight during pregnancy, so she has a super-sufficient fat reserve. Why does she drink a lot of oil soup during lactation?

What is even more worrying is that the contents of vitamin C and B vitamins in milk will change in a short time because of the mother's diet. Simply put, the amount of water-soluble vitamins that mothers eat is insufficient, so the amount that babies get in milk will also be significantly reduced. When the mother is seriously deficient in vitamin B 1, the baby may even suffer from "infantile beriberi" and even have sudden death. Therefore, if the mother lacks these vitamins for three meals, the nutritional quality of milk will decline, and the baby will also suffer from vitamin malnutrition.

So, how to ensure the supply of these water-soluble vitamins?

To get vitamin C and folic acid, just eat enough fruits and vegetables. One catty of vegetables and half a catty of fresh fruit are essential every day, especially green leafy vegetables, which are the best source of folic acid.

Getting vitamin B 1 mainly depends on various miscellaneous grains, beans and potatoes. The vitamin B 1 of polished rice is the least, but it is easier to get enough vitamin B 1 by eating coarse cereals rice, eight-treasure porridge, potatoes and sweet potatoes. For example, the content of vitamin B 1 in millet is five times that of polished rice; The content of vitamin B 1 in brown rice is three times that of polished rice.

Milk, egg yolk and beef are good sources of vitamin B2. Compared with polished rice, the vitamin B2 content of various miscellaneous grains will be 1-3 times higher. Sweet almonds, peanuts, pistachios and other nuts also contain a lot of vitamin B2.

In addition, although the calcium content in milk is relatively stable, if there is too little calcium in the food of lactating mothers, mothers will take calcium out of their own bones to make milk, which will obviously cause hidden dangers of osteoporosis for mothers in the future. So mom must eat more soy products and fish and shrimp with bones, eat more green leafy vegetables and drink milk/yogurt every day. If not, it is best to supplement 400 mg calcium tablets.

See here will understand. During lactation, milk, bean products, vegetables and fruits need to be increased, coarse grains, beans and potatoes need to be used instead of some white rice, and meat, fish and eggs should be eaten properly, but a lot of fat is not needed every day. Even if you don't drink milky high-fat soup, eat ribs and fat beef, or even put less oil when cooking, it won't hinder lactation at all.

On the contrary, deliberately use less cooking oil and eat less high-fat meat, so long-term breastfeeding will become the best way for new mothers to lose weight. The World Health Organization recommends exclusive breastfeeding for 6 months. After 6 months, add all kinds of natural foods while drinking breast milk, and breast milk will be naturally weaned around 2 years old. Even if you gain too much weight during pregnancy, in this breastfeeding process, as long as you have reasonable nutrition and less oil, because you constantly consume body fat, your mother will naturally lose weight and become a slim and hot mom again.

How to lose weight during lactation?

I have repeatedly suggested that lactating mothers can choose slow food that does not harm their health. The simple method is as follows:

1 Cook with less oil and fry instead of cooking. As mentioned above, you don't need to eat a lot of oil to make milk, because our body stores a lot of fat during pregnancy, which is specially consumed during breastfeeding. If you still fry in the oil pan, you won't have a chance to use your body fat.

Stay away from cream soup. The thick milky white of the soup comes from the fat emulsified into droplets, which is not the lack of nutrition in breastfeeding. When drinking soup, you might as well just drink clear soup and remove the oil slick on the surface. It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.

3 Replace white rice and flour with eight-treasure porridge cooked with miscellaneous grains and beans for dinner. It is suggested that millet, oats, red beans, black rice and other ingredients should be given priority. Cook it thick. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk and is good for babies. The dietary fiber contained in it also helps to prevent constipation. At the same time, porridge contains more water than rice, so you won't worry about gaining weight even if you are full.

Eat more vegetables and less sweets. When you lose weight, you must never let yourself starve. If you reduce the staple food by one third, you can fill it with many vegetables. Boiled and cold vegetables are large and full, rich in dietary fiber and micronutrients, which are very important to both mother and child. Eating three meals a day will reduce your interest in sweets, sweet drinks and junk snacks.

Walk more every day, do more housework, and take part in aerobics, gymnastics, yoga and other fitness activities. Less intense physical activity does not affect breastfeeding at all, but helps to lose weight and blood circulation. Many people have heard that milk will turn sour after doing exercise, and the baby doesn't like it. In fact, if the exercise intensity is not so great, it is impossible for the body to produce so much lactic acid. At the same time, lactic acid is not a toxic substance, it is the source of sour taste in yogurt, which is beneficial to the absorption of mineral nutrients and the health of intestines.

This gentle diet does not affect the quality of milk, and there is no risk of rebound. After the implementation, many netizens benefited. In fact, this gentle weight loss method is the safest and healthiest. Even if you are not a lactating mother, others can take it as a lifelong weight loss measure.