What are the diet books for losing weight during lactation? Many people eat well during lactation, so it is easy to get fat in the long run. In daily life, many pregnant women want to lose weight during lactation. Let's share some diets to lose weight during lactation. Let's have a look.

What recipes are there for losing weight during lactation? How to eat 1 during lactation?

Maternal childbirth consumes a lot of energy and blood, and the body will become weak. If it is not handled properly, it may leave many bad diseases and sequelae. Moreover, due to the consideration of the quality and quantity of breast milk, pregnant women and lactating mothers should take good care of their bodies and pay attention to absorbing nutrition.

The best way of postpartum conditioning is often food conditioning. However, many people worry that they are not slim at the beginning after pregnancy, and continuing to make up after giving birth will make them more obese. So many women start dieting to lose weight after the baby is born. This is not allowed, confinement should not be sloppy, and the supplement should be made up, but if you want to make up your body to lose weight, you can still lose weight by a reasonable diet during lactation.

A reasonable breastfeeding diet can not only help you lose weight after childbirth, let's take a look at the breastfeeding diet:

1, eat more foods rich in protein.

Foods rich in protein can quickly replenish energy for pregnant women and help them recover their physical strength. You can eat chicken, fish, lean meat, beans and so on. When ingesting protein, we should pay attention to controlling the intake. Too much protein will easily increase the burden on the liver and kidneys of pregnant women, which will have a negative impact on health.

2. Diversification of staple foods

Modern people's diet is becoming more and more elaborate, which is not conducive to the recovery of pregnant women. Coarse grains need to be eaten together with flour and rice, and you can eat more millet, corn flour and brown rice.

Vegetables and fruits are indispensable.

Mom is prone to constipation after delivery. At this time, you can eat more fruits and vegetables, which can not only prevent postpartum constipation, but also provide rich vitamins and cellulose.

Step 4 eat more liquid food

Liquid food is easy to digest and absorb, and it can also promote milk secretion, so postpartum mothers can eat more liquid food, such as porridge and soup. Maternal women should pay attention to drinking soup after eating milk. Drinking too much soup can easily lead to maternal swelling.

5, eat less hot and sour

Hot and sour food can irritate the stomach of pregnant women and cause discomfort.

Diet for losing weight during lactation

Nursing mothers 1800 card healthy eating:

Breakfast: 1/2 bowls of purple rice, steamed tofu with salmon (50g plate tofu, about 2 cubes +35g salmon+1 teaspoon sesame oil+shredded ginger+shredded onion+seasoning), blanched fresh milk coconut (low-fat fresh milk 240c). C+50g white coconut+50g green coconut+25g mushroom+25g carrot)

Breakfast fruit: a fruit the size of an apple.

Lunch: purple rice 1 bowl of laver egg soup, (3 pieces of laver, about 10g+50g kelp+half an egg), blanched red cabbage (red cabbage 10g+ a little soy sauce), fried chicken breast with sesame oil (about 8g sesame oil10)

Lunch fruit: 2 lotus seed soup.

Dinner: 1 bowl of brown rice, stir-fried spinach (100g spinach +25g carrot +50g fungus +65438 sesame oil +0.5g, about 8g), turtle soup (70g turtle slices+appropriate amount of shredded ginger+water+salt+chopped green onion).

Dinner fruit: 13 grape +65438 low-fat milk +0 cup.

Tips for losing weight quickly during lactation

1, began to lose weight 6 weeks after delivery.

Women can start to lose weight six weeks after delivery, when their bodies have basically recovered. New mothers can achieve the goal of losing weight quickly by adjusting their eating habits. This process of losing weight may take 10 months to a year, and the speed of losing weight should not be too fast.

2. Develop scientific eating habits.

Avoid high-fat and high-calorie foods and eat high-protein and low-calorie foods, such as fish and lean meat. Do the combination of meat and vegetables, combine coarse grains with flour and rice, eat more staple food, milk and fresh fruits and vegetables, and try to eat less or not eat high-calorie foods such as sweets, fried foods and fat meat. Increasing the frequency of chewing while eating is also beneficial to lose weight. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.

3. Adhere to breastfeeding.

Breast milk is the best natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.

4, moderate exercise

Moderate exercise is also important, because it can burn excess fat and calories in women's bodies. In the case of ensuring adequate sleep time, new mothers can do some simple exercises, such as walking for half an hour after meals, postpartum yoga, gymnastics, etc., which are all good choices for rapid weight loss after childbirth.

What recipes are there for losing weight during lactation? Can you lose weight during lactation?

In the first three months of lactation, the fat stored in the new mother's body can consume 465,438+08-628 calories a day through breastfeeding. As a normal lactating woman, she needs to consume 2-2.3 kilocalories through housework and exercise every day. Comparing the calorie intake of breast-fed and non-breast-fed new mothers one month after delivery, breast-fed mothers consume 75-8 1 kcal more than non-breast-fed mothers.

Whether to lose weight in time after delivery is closely related to the weight gain in the future. Six months after delivery is the golden period of weight control. If the pre-pregnancy weight can be recovered within half a year after delivery, the average weight will increase by 2.4 kg after 8 to 10 years. If the postpartum weight cannot be reduced, the average weight will increase by 8.3 kg after 8 to 10 years.

After giving birth to a child, the mother should not exercise too much because of her physical condition and recovery.

The correct way to lose weight during lactation

1, choose the appropriate postpartum slimming time.

Postpartum slimming time is best in 6-8 weeks after delivery. If you are a lactating mother, it is usually recommended that postpartum mothers lose weight in 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply.

2. Carry out proper slimming exercise.

The researchers found that moderate-intensity exercise does not affect the mother's breastfeeding ability, but also helps to lose weight and maintain results. Exercise slimming is an important part of postpartum slimming method. Just like any weight loss activity, you need the doctor's approval to start regular physical exercise.

Choosing postpartum slimming method needs to consider many factors, such as multiple meals, not blindly taking slimming drugs, but scientific and healthy slimming, so that new mothers can lose weight healthier after childbirth.

3, insist on breastfeeding

There may be some pain when breastfeeding, but if the body allows, postpartum mothers should stick to breastfeeding. This not only has a great effect on the baby's growth and development, but also can discharge a lot of body heat, which is the fastest and most effective way to lose weight.

4. Keep a normal routine.

If postpartum mothers don't pay attention to their work and rest, it will easily lead to emotional tension, anxiety and illness. Some mothers also find that they gain weight. Maintaining a normal work and rest, while maintaining a happy mood, is very helpful for mothers to lose weight after childbirth.

5. Grasp the speed of losing weight.

Don't lose weight too fast during lactation. If you lose more than 1 kg per week, it will affect the supply of breast milk and cause you to stop breastfeeding, which is very unfavorable for your baby's growth and development, and the rapid weight loss plan during lactation will also be suspended.

Precautions for losing weight during lactation

Matters needing attention

First of all, you can't blindly diet to lose weight. The lying-in woman has just given birth to a child, and her physical function has not recovered. Blindly dieting to lose weight, nutrition can't keep up, which will not only lead to the slow recovery of various functions of the new mother's body, but also lead to insufficient milk secretion, which will affect normal breastfeeding.

Secondly, you can't take any diet pills, tea, etc. Some careful mothers dare not blindly use drugs even during their illness, let alone diet pills. Diet pills will affect the normal metabolism of the human body, and the drugs will blend into the milk, affecting the quality of the milk, which is not good for the baby.

Finally, strenuous exercise can't lose weight. Strenuous exercise to lose weight immediately after delivery may affect the recovery of uterus and cause bleeding. Especially for caesarean section mothers, strenuous exercise to lose weight is not conducive to wound recovery, and even the wound will be damaged again.