1, can I run to lose weight during lactation?
You can run to lose weight during lactation, but postpartum mothers are only suitable for doing some moderate exercise, so jogging is also suitable for running, and don't breast-feed your baby immediately after running. At this time, lactic acid will be produced in the milk, which will make the milk go bad and make the baby resist drinking milk, so the mother should have a rest after running and then feed the baby.
2. When can I start running?
The exercise time of lactating mothers varies according to the mode of delivery. Generally, mothers who give birth naturally can get out of bed and walk for 2 ~ 3 days after delivery, do some pelvic contraction exercises for 3 ~ 5 days, and do aerobics or stretching exercises for 2 weeks after delivery. However, if postpartum hemorrhage occurs, mother should exercise again according to her physical condition. For caesarean section mothers, stretching exercise can be started after the second month, and abdominal muscle exercise is suitable for 6-8 weeks after delivery, but the details should also be decided according to the healing of the mother's wound, so running can only be carried out after the mother's body is fully recovered, so as not to cause harm to the body.
3. What other sports can I do?
(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) 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.
(3) 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.
(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.
4. Health tips
Breast-feeding mothers lose weight, the air is dirty in the morning, and it is difficult to volatilize before the sun comes out, which is not suitable for exercise. Exercise after dinner mainly consumes excess calories in the body, so it is appropriate for mothers to go out for exercise half an hour after dinner. The ideal exercise is brisk walking, lasting more than half an hour.
5. Dietary requirements during lactation
The total amount of food is large and the variety is rich. Because every 100ml of milk contains about 293KJ(70kcal) of energy, lactating mothers need to increase the supply of energy and eat more accordingly. Add meals every day, 4-6 meals a day is appropriate. The energy from starchy food should still be around 60%, and the food types should be diversified to ensure the supply of various nutrients.
High-quality protein is in ample supply. Eggs, poultry, aquatic products and bean products can provide high-quality protein and should be eaten daily. More than 1/3 of the daily intake of protein is guaranteed by the wet nurse.
Ensure the supply of food rich in calcium. Nearly 300mg of calcium needs to be eliminated every day during lactation, so calcium is the most vulnerable nutrient for lactating mothers. Dairy products contain high calcium content and are easy to be absorbed and utilized, and it is best to consume more than 400g every day. Bean products such as bean curd and dried bean curd can not only provide protein for plants, but also provide a good source of calcium, which should be fully ingested. In addition, vegetables, nuts, small fish and shrimp are also good sources of calcium.
Eat coarse grains, potatoes and beans properly, instead of some polished rice and white flour as staple food. They can provide more B vitamins, which is beneficial to lactation. At the same time, constipation often occurs during puerperium, and dietary fiber from staple food should be increased.
Eat enough fresh vegetables and fruits. Vitamin C contained in fresh fruits and vegetables is needed by lactating mothers, and the organic acids in it are beneficial to increase appetite and the absorption of minerals. You should eat 500g vegetables every day, which must include dark green leafy vegetables and darker fruits and vegetables.
Ensure 1000ml of soup every day and fully replenish water. Animal food should be stewed, and cooking methods such as frying and frying should be used less. Fish soup, trotter soup, chicken soup, bone soup, etc. It is beneficial to breastfeeding and should be widely used. Because the soup is large, the seasoning should be light, and the oil slick should be skimmed to avoid excessive fat and salt intake with the soup.
Pay attention to nutrition and hygiene, and don't use irritating food. Lactating women should eat less all kinds of pickled smoked food and over-processed food. And don't drink alcohol or coffee, so as not to affect your baby's health through breast milk.