Can you lose weight during lactation?
How do lactating mothers lose weight? It is ok to lose weight during lactation, but pay attention to the method. You can't lose weight by dieting during lactation, because dieting and losing weight may affect milk secretion. It is best to wait until after weaning to lose weight. Breast-feeding mothers can try exercise to lose weight.
However, exercise to lose weight during lactation is also particular. Doing a lot of exercise to lose weight 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.
Mothers who give birth naturally can do some turning, leg lifting and anal contraction exercises in bed on the first day after delivery. The mother of cesarean section should take a walk on the ground before taking out the stitches, do a proper turn, and do appropriate activities after taking out the stitches.
In any case, you should lose weight six months after giving birth, otherwise once the fat is firmly camped, it will be more difficult to lose weight in the future. Even if you are still breastfeeding, you can appropriately reduce your food intake, but you should pay attention to balanced nutrition and eat more foods with high nutrition and low calories, so as not to reduce your liquid intake. At the same time, we should take effective ways to lose weight through exercise, such as swimming and yoga.
How to lose weight during lactation
1, the time to lose weight, you must get the doctor's consent before losing weight, usually 6 to 8 weeks after delivery, because postpartum body needs a period of time to repair, to ensure the normal supply of milk.
2, the speed of weight loss, according to the advice of the American College of Obstetrics and Gynecology, it is more appropriate to lose 0.5kg per week during lactation, which will not have a negative impact on the baby's development.
3, the way to lose weight, of course, can not rely on dieting, let alone drugs to lose weight, only to change their eating habits, find a suitable exercise for a long time. With the increase of exercise and the decrease of intake, the weight will naturally drop.
4. Supplementing protein foods after delivery is extremely important for the recovery of new mothers and ensuring adequate breast milk secretion. Therefore, it is suggested to choose foods with high protein content and low fat content, such as fish, lean meat or skinless poultry.
5, moderate exercise, breastfeeding mothers can start with simple exercise, such as walking.
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How to lose weight quickly during postpartum lactation?
1, the baby started a weight loss plan 6 weeks after birth.
Six weeks after the baby is born, your body has basically recovered, and you have established a relatively stable breastfeeding model with your baby, so you can slowly adjust your weight through healthy eating habits. This process sometimes takes 10 months to 1 year, and the best speed is to lose 0.5- 1 kg per week.
2. Control energy balance and develop correct eating habits.
Whether you plan to lose weight or not, it is beneficial to develop the eating habit of "eating well early, eating well in the middle and eating moderately late". Breakfast is essential in a day, and skipping breakfast will make you more likely to get fat. Be sure to have a full lunch. If you are not full at noon, you will be hungry at night, and it is difficult to eat in moderation at night.
3. Proper exercise is very important.
If you are taking care of the baby alone, you do a lot of exercise every day. If someone helps you, you'd better spend at least half an hour doing exercise on the basis of ensuring sleep. Generally, it is more appropriate to choose in the evening, such as walking half an hour after dinner. Continuous walking consumes more energy than short-term running, which helps to lose weight.
4. Don't eat sweets
Sugar is one of the main sources of energy, but the diet is mostly provided by starch in the staple food (rice flour), while the sweets are mostly monosaccharides and disaccharides, which is easy to make the blood sugar concentration rise rapidly. If you eat too many sweets, it may induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat.
5. Eat slowly.
You can increase the frequency of chewing and chew slowly when eating, which will not only help you secrete more saliva and gastric juice to digest food, but also help you eat less. You can also consider eating less and eating more.
6. Ensure the diversity of food.
Pay attention to the diversity of food, and don't eat the same food for at least two consecutive days. Your daily food needs include: at least 300 grams of staple food for three meals a day, at least 400 grams of vegetables, a fresh fruit, milk, eggs, beans, meat (fish, chicken, livestock meat), liver and blood products, mushrooms, fungus, coarse grains 2-3 times a week, and nuts.
Precautions for losing weight during lactation
1, the baby started a weight loss plan 6 weeks after birth.
Six weeks after the baby is born, your body has basically recovered, and you have established a relatively stable breastfeeding model with your baby, so you can slowly adjust your weight through healthy eating habits. This process sometimes takes 10 months to 1 year, and the best speed is to lose 0.5- 1 kg per week.
2. Control energy balance and develop correct eating habits.
Whether you plan to lose weight or not, it is beneficial to develop the eating habit of "eating well early, eating well in the middle and eating moderately late". Breakfast is essential in a day, and skipping breakfast will make you more likely to get fat. Be sure to have a full lunch. If you are not full at noon, you will be hungry at night, and it is difficult to eat in moderation at night.
3. Proper exercise is very important.
If you are taking care of the baby alone, you do a lot of exercise every day. If someone helps you, you'd better spend at least half an hour doing exercise on the basis of ensuring sleep. Generally, it is more appropriate to choose in the evening, such as walking half an hour after dinner. Continuous walking consumes more energy than short-term running, which helps to lose weight.
4. Don't eat sweets
Sugar is one of the main sources of energy, but the diet is mostly provided by starch in the staple food (rice flour), while the sweets are mostly monosaccharides and disaccharides, which is easy to make the blood sugar concentration rise rapidly. If you eat too many sweets, it may induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat.
5. Eat slowly.
You can increase the frequency of chewing and chew slowly when eating, which will not only help you secrete more saliva and gastric juice to digest food, but also help you eat less. You can also consider eating less and eating more.
6. Ensure the diversity of food.
Pay attention to the diversity of food, and don't eat the same food for at least two consecutive days. Your daily food needs include: at least 300 grams of staple food for three meals a day, at least 400 grams of vegetables, a fresh fruit, milk, eggs, beans, meat (fish, chicken, livestock meat), liver and blood products, mushrooms, fungus, coarse grains 2-3 times a week, and nuts.
Diet for losing weight during lactation
Wet nurse 1800 card healthy diet
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 (240c.c.+ low-fat fresh milk +50g white coconut +50g green coconut+.
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.
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Bitter gourd and pumpkin porridge delicious straw mushroom and bamboo sheng soup