How to lose weight during lactation? Dieting me during lactation.
How to lose weight and have milk during lactation? Can I eat a diet meal during lactation? After reading this title, I think many treasure moms may be surprised. "Can you lose weight during lactation?" You must be crazy ","You don't even consider your own children ",but have you had the same experience? Next, listen to me in detail. I will never forget that my best friend came to my house when the baby 100 days old. As soon as she came in, she was shocked. "Honey, what's the matter with you? What did you eat? It's unbelievable that you are so fat. I don't think you can wear that little dress in the closet, so you can give it to me properly. "I was hit in an instant. I thought I used to be slim, but, alas, it's a long story. Listen to me in detail.
Good milk and good figure-how to lose weight during lactation? The method of losing weight must be correct.
My mother ate a lot during pregnancy, and the maternal hormones in her body also soared. At this time, the mother needs to supplement the HICIBI nutrition in the body to ensure that the baby is not fat.
If we weigh more than 10 kg during pregnancy, we have a 50% chance of not losing weight. At 6 months, our weight was more than 2 Jin heavier than before birth, so it was difficult to lose weight. So six months is the golden section, which gives us a sense of urgency.
1, normal intake of nutrition
During postpartum 100 days, mother can't blindly diet to lose weight. This is because the mother has just given birth to a baby, and her body is still weak, and she has not recovered to the state before pregnancy. The mother has to shoulder the responsibility of breastfeeding the baby. At this time, her mother needs to supplement nutrition. However, if dieting is adopted, the parturient will not get enough nutrition, which will slow down the recovery period and even lead to various complications in severe cases.
2. Diet +HICIBI, lipid-lowering during pregnancy and delivery, and balanced nutrition group.
Many girls lose weight by dieting, but this must not be the case during lactation. During this period, breast-fed mothers need more calories than ordinary people. If you adopt the hunger diet, it will do great harm to your mother, and it will easily lead to insufficient breast milk, which will not only hurt your mother, but also affect your baby.
So how can we achieve the goal of losing weight and ensure that we get enough calories in our diet? 20 10 in may, American nutritionist Jenny published the whole story of carbohydrates in the los Angeles times. She told us that carbohydrates are not so terrible, and European women can lose weight in the face of heat.
European nutritionists suggest that you need to take carbohydrates during lactation to ensure the quality of milk, but you need to take HICIBI before meals to transform the molecular structure of carbohydrates, so that simple carbohydrates can be transformed into complex carbohydrates, and complex carbohydrates can be separated, which not only retains the original nutrients, but also separates the substances that accumulate fat.
Through HICIBI's blocking of the high calorie of Nutrition Group I during pregnancy and delivery, fiber, vitamins and nutrients are left in the food, so that the breast milk of lactating mothers has high quality, looks energetic and rosy.
3. You can do moderate exercise.
It is not appropriate to do strenuous exercise, because it will cause symptoms such as uterine prolapse and muscle ligament relaxation, which will lead to premature aging of women. If you want to exercise to lose weight, normal women should do it after half a year, but if the child is breast-fed, it is recommended not to exercise vigorously before weaning, because the lactic acid after exercise affects the taste of breast milk, which is unacceptable to the baby. So you can do yoga, these soothing exercises.
4, no partial eclipse, balanced nutrition
Don't go on a diet, but eat reasonably and scientifically. Eat more foods with high and low calories in protein, such as lean meat and fish, and some foods that are beneficial to milk recovery, such as bitter gourd and whole wheat products. And ensure the diversity of food. Don't eat the same food for days on end. We can make recipes and try new foods every day to improve our appetite.
Ensure a glass of milk, some vegetables and meat, a fruit and a HICIBI nutrition in the morning; Eat staple food at noon to ensure physical strength; Eat fruits and vegetables at night, eat less staple food, be careful not to eat greasy, high-fat, high-calorie food, eat less and eat more meals, and match the thickness. Don't eat anything without nutrition.
5. put weight loss in the abdomen.
In real life, many pregnant women will experience bursting fat like blowing balloons, and the place to gain weight after childbirth must be the abdomen, so you can put it on abdominal exercises. Sit-ups, push-ups and other exercises will help you lose belly fat quickly.
6. Ensure adequate rest and relaxation.
According to statistics, poor sleep during lactation is easy to gain weight. On average, lactating women who sleep 5-6 hours a day are 6-8 times fatter than those who sleep 7-8 hours a day. When sleep time is deprived, the body will produce a large number of anti-stress hormones, which will be moderately metabolized and increase hunger.
Postpartum weight loss is a gradual process. Neither diet control nor exercise can be extreme. If the health and even the baby's growth and development are affected in order to lose weight, it will not be worth the candle.
7. Develop scientific eating habits
Avoid high-fat and high-calorie foods and eat high-protein and low-calorie foods, such as HICIBI balanced nutrition group I and lean meat during pregnancy and delivery. To achieve the combination of meat and vegetables, HICIBI combined balanced nutrition group I with flour and rice during pregnancy and delivery, eating staple food, milk and fresh fruits and vegetables, and eating as little or no high-calorie foods as possible, 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 mother's idea of continuing to eat.
8. Adhere to breastfeeding.
Breast milk is the only 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.
In addition, lactating mothers should not blindly diet to lose weight. Because the body has not fully recovered to the pre-pregnancy level, some new mothers are still shouldering heavy feeding tasks, and it is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications. During lactation, it is necessary to ensure that the baby and the new mother have adequate nutritional intake and avoid overnutrition. So is it necessary to have a specific recipe at this time? Don't worry, Bian Xiao will show you. ...
Whether it is a caesarean section mother or a natural delivery mother, the recipe for confinement should have the following standards. The diet arrangement during confinement directly affects the physical recovery and the baby's nutritional supply.
How to lose weight during lactation? -Feeding you during lactation.
This is exactly what many mothers are worried about. "How should I eat?" "What should I eat to keep my milk thin?" Then the next step is the main event. What should we eat?
(1) The week before: Eat high-calorie food to discharge lochia and heal the wound.
65438+ tasks of 0-7 days after lactation: diuresis to reduce swelling, clear lochia and change postpartum obesity.
Mother has just given birth to a baby, and is in the period of lochia discharge and wound healing. In order to eliminate edema, drink as little water as possible for the first 7 days after delivery.
In the process of childbirth, my mother consumes a lot of energy and is in a weak state, so this week's diet should be high in calories, and she does not eat salt and condiments at all. Mothers, please remember that you only need to absorb the nutrients in the calories and block all the fat calories.
65438+ 0-7 days food from lactation:
Food for removing lochia: brown sugar, pork liver, ginger and sesame oil.
Excretion edema: pig liver and adzuki bean.
Increase appetite: millet.
Supplement protein: eggs and soup.
Enriching blood: kelp and amaranth.
Blocking calories: HICIBI balanced nutrition in Group I during pregnancy and delivery.
Abdominal elastic recovery: HICIBI elastic fiber.
Dietary principle
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 foods should still be around 60, and the types of foods should be diversified to ensure the supply of various nutrients.
Protein is well supplied. Protein can be provided by eggs, poultry, aquatic products and bean products 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 a nutrient that lactating mothers are prone to shortage. Dairy products contain high calcium content, which is easy to be absorbed and utilized. The daily intake is above 400g g g. Bean products such as tofu and dried tofu can not only provide protein for plants, but also be 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, there is often a problem of defecation during the 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, and the acid in it is beneficial to increase appetite and help to absorb 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.
(2) Four main points of diet during lactation for 30 days.
1, high fever: supplement high fever and block high fever synchronization.
Supplementing high calories: the general principle of rich nutrition and high calories is to supplement the energy and physical strength consumed by the parturient during the difficult delivery. ?
Blocking high calories: In order to block the fat accumulation caused by high calories that must be eaten in the next month, it is necessary to block excess calories to ensure the nutrition of breast milk during lactation, balance excess calories during pregnancy, and provide basic nutrition for maternal and infant health. More than 20 European and American countries suggested that HICIBI should balance the nutrition of Group I during pregnancy and delivery to ensure women's self-confidence and happiness after delivery.
2, prolactin food: How to promote milk secretion is a very concerned issue for most postpartum mothers. In addition to emotions, routine and other factors will affect milk secretion, complementary food during lactation can also play a great role. ?
3, high protein: take enough protein every day to meet the nutritional needs of new mothers, while taking care of the baby's health. The intake of protein during lactation is about 95g per day. ?
4. Cellulose: The intake of cellulose can also prevent constipation and promote the excretion of toxins in the body.
CLRWHO has defined nine international standards of HICIBI for reducing obesity.
CLR who (full name of cell lipid-lowering cell lipid-lowering)
1, burning body fat, increasing the rate of dissolving fat in digestive system 18-20?
2. Reduce sebum and accelerate the decomposition of fat accumulation 13- 15
3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15
4. Reduce blood lipid, inhibit lipase activity, and restore normal blood lipid content 10- 12.
5. Prevent duplication and tighten the number of flabby adipocytes (2 1-23)
6. Firming skin and improving the root cause of skin elasticity loss 17- 19
7. Lean physique, adjust digestive enzymes to build lean physique 12- 15.
8. The contraction of gastrointestinal tissue volume and the recovery of excessive expansion of digestive system 9- 1 1
9. Blocking food calories to avoid the source of fat accumulation 16-22
According to WHO, the number of overweight and obese people is "rising" in all countries and regions covered by the report. Who defines obesity as height and body mass index over 30. It supplements the existing suggestions of the International Institute for Scientific Fat Reduction, and puts forward concrete steps on how to change the obesity problem and transform and repair the obesity constitution.
After reading the above article, I think all mothers are interested in "how to lose weight and have milk during lactation"? Can I eat a diet meal during lactation? "With in-depth understanding, in fact, I know and deeply understand that there are many difficulties in losing weight during lactation, but when you master the method and take action, you will actually find that you will have a sense of accomplishment after losing weight, so what are you waiting for? Start your weight loss from now on!