1, will you lose weight during lactation?
Breastfeeding is beneficial to slimming, because breastfeeding itself is a process of slimming, which can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. However, if the mother eats too much fat and high-calorie food during lactation, the energy intake and consumption are unbalanced, and the mother seldom exercises, it is difficult to lose weight through breastfeeding.
2, you can lose weight through diet adjustment.
(1) Change the cooking method
Lactating mothers need to put less oil in their diet, and the cooking method of frying should be changed to cooking, because the body does not need to eat a lot of oil to make milk. During pregnancy, the breast-feeding mother's body stores a lot of fat, which is specially consumed during breastfeeding. If all they eat is fried and fried, there will be no chance for their body fat to be used and consumed.
(2) Drink less white thick soup
The white color of thick soup comes from the fat emulsified into tiny droplets, which is not a nutrient lacking in lactation. When nursing mothers drink soup, they only drink clear soup to remove the surface oil slick. It is best to use low-fat milk and soybean milk instead of half of chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.
(3) Eat more miscellaneous grains
When nursing mothers lose weight, they can change the white rice and flour in dinner into miscellaneous grains and beans and cook them into eight-treasure porridge. You can use oats, millet, black rice, red beans and other ingredients. 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, and the water content of porridge is greater than that of rice. Even if you are full, you won't worry about gaining weight.
(4) Eat more vegetables
When breastfeeding mothers lose weight, they must not let themselves starve. If the staple food is reduced by one third, it can be supplemented by a large number of vegetables. Boiled cold vegetables are large in size, full in taste and rich in dietary fiber and micronutrients, which are very important for both babies and mothers. In addition, mothers should avoid eating sweets, sweet drinks, junk food and so on.
3. You can lose weight through exercise.
(1) Take a walk
Shortly after giving birth to a baby, my mother is weak, so she can choose to take a walk, which is the simplest and most effective exercise method, but it needs to be carried out step by step and in a planned way. At the beginning, mother had better take a walk for 5 to 10 minutes at a time, and then gradually increase it to about 30 minutes at a time, preferably no more than 5 minutes at a time, and increase the length of the walk at the frequency that mother is used to.
(2) Postpartum Yoga
Yoga is a healthy exercise. Postpartum yoga of lactating mothers can not only make the body slim and beautiful, but also contribute to the recovery of postpartum body. However, lactating mothers should pay attention to that postpartum yoga is not the same as yoga. It should be done when the body is suitable, preferably under the guidance of a professional yoga teacher.
(3) Sit-ups
Lactating mothers do sit-ups to reduce their stomachs. Lying on the ground or on the gymnastics mat, knees slightly apart, legs at right angles, hands crossed behind the head, and another person holding the feet of the subject, requiring elbows to touch knees when sitting up, and shoulder blades to touch the mat when lying on your back. Do only 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds.
(4) Climbing stairs
Climbing stairs is a very common exercise and has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. However, lactating mothers should pay attention to the intensity in the process of climbing stairs, determine the amount of exercise according to their physical condition, and often make appropriate adjustments. The most important thing is persistence.
(5) Exercise with your baby
The effect of exercise between breastfeeding mother and baby will be obvious. Mother lies flat, tilts her legs, puts the baby on her stomach, then lifts her waist and pushes her hips to the maximum extent until she can't stand it, then puts it down and stands up again, at least 30 times at a time, which can help lactating mothers reduce their stomachs.
(6) Swimming
Swimming is a kind of whole-body exercise, which can not only shape the body, but also improve the heart and lung function and exercise almost all the muscles of the whole body. If the lactating mother has fully recovered, you can try swimming slowly after a large amount of exercise, so that you can gradually get rid of too much fat in your body, which is very helpful for postpartum slimming.
Note: Breast-feeding mothers must not exercise too early to lose weight, because premature excessive exercise is not conducive to the recovery of the uterus, and strenuous exercise will also lead to uterine prolapse when the body has not fully recovered. Relaxation of muscle ligaments leads to premature aging in women.
4. Grasp the golden period of weight loss.
The golden time to lose weight during lactation is half a year after delivery, which is the best time for breastfeeding mothers to recover their bodies, because the fat in the new mother's body is still in a free state during this time, and it is difficult to lose weight during this time, and the elasticity of the skin will not be so difficult to repair. In addition, during this period, the mother's menstruation basically returned to normal, that is, endocrine and metabolism gradually returned to normal. At this time, losing weight will not only affect breastfeeding, but also make the milk smoother, so lactating mothers should grasp the golden age of losing weight.
5. Ensure adequate sleep.
Breast-feeding mothers should ensure adequate sleep, take care of the baby at night and supplement sleep during the day. A good rest will help them lose weight.
6. Keep a cheerful mood.
Breast-feeding mothers should keep a cheerful mood, adhere to the perseverance and perseverance of losing weight, and their weight will naturally drop. Don't worry too much about their weight. Excessive anxiety and worry are not conducive to postpartum slimming.
7, lactation slimming time
It is best not to lose weight during lactation, and the postpartum weight loss time should be after 6 weeks.
Don't lose weight this month.
Six weeks after delivery, you can start to lose weight.
2 months after delivery, lose weight step by step.
4 months after delivery, increase weight loss.
Half a year after delivery, the golden period of weight loss.
8. Health tips
Breast-feeding mothers had better not lose weight in a hurry, but pay attention to nutrition, but don't eat high-calorie food, rest more, keep daily activities, and keep their weight 2-3 kilograms less than when they just gave birth. Don't eat diet pills and tea. Losing weight by dieting and other unscientific ways will not only affect the recovery of the mother's body, but also have a great impact on the baby.
9, bleeding can continue to feed?
If you bleed, you can continue breastfeeding, but your mother will be very painful. Therefore, when feeding your baby, your mother can feed the painless side first, then the painful side, so that the baby can hold most of the areola and correct the baby's incorrect posture with nipples, or your mother can use a breast pump to squeeze out the milk and then feed the baby with a bottle.
Note: breastfeeding bleeding, if the mother has hepatitis B, it is necessary to stop breastfeeding.