Especially the bloated figure, what do you think, how not pleasing to the eye. The once slender waist has become a kind of tiger's back.
I can't wait to get rid of those accumulated fats at once!
So some Ma Bao didn't eat at night to lose weight. Writing here really suppressed a cold sweat for the baby and Ma Bao. It's definitely impossible not to eat at night. How can a lactating mother not eat when she wants to feed her baby at night? You must choose the right way to lose weight during lactation.
There are correct ways to lose weight during lactation.
Although Europeans don't have confinement, postpartum breastfeeding is also necessary. Due to the dietary structure of Europeans, the intake of carbohydrates such as starch and fat is not less than that of women in China. In 20 15 years, there was a very popular book-French Women Are Not Fat. Let's see why French women don't get fat after giving birth.
1, no diet, no exercise, no influence on milk, there are ways to lose weight after childbirth!
From conception to delivery, giving birth to a child is like fighting a war. Although the melon is ripe, her body and mind have undergone tremendous changes. Pigmentation, slow metabolism, postpartum obesity and other problems followed. The premise of postpartum ideal weight loss is to cultivate good physique and activate the mechanism of human metabolic balance. Only by keeping your body healthy and young can you lose weight steadily.
How to activate human metabolic balance?
There is a great difference between women's body agitation during delivery and after delivery, so the body needs to adapt to the adjustment of women's pregnancy agitation in a short time after delivery, during which the metabolism of fat will also be affected, leading to weight gain.
In view of the change of postpartum internal environment, the postpartum fat-reducing channel was established through HICIBI to start the tricarboxylic acid cycle. Tricarboxylic acid cycle is the ultimate metabolic pathway of three nutrients (sugar, fat and amino acid), and it is also the hub of metabolic connection of sugar, fat and amino acid. Promote the accumulation of fat to be mobilized and converted into sugar, fill the vacancy of sugar, and a large amount of fat is converted into sweetness and fat enters the tricarboxylic acid cycle, providing energy for the human body and maintaining daily functions. The fat accumulated in our body becomes the consumption source of our daily basal metabolism, and it constantly differentiates and metabolizes fat.
2. Make a slimming plan separately to ensure breastfeeding needs.
For mothers, in addition to slimming down smoothly, "breast milk safety" is a problem that everyone is worried about. European postpartum diet, through the principle of energy balance, makes the body in a state of consumption greater than intake, which can not only reduce internal fat and external fat in essence, but also help the recovery of postpartum treasure mother's body. Improve metabolism, will not affect breastfeeding.
What is the principle of energy balance?
The principle of energy balance is the balance between energy intake, energy output and storage in the process. Under various physiological conditions, most of the energy intake comes from the chemical energy contained in food, while the expenditure includes the energy contained in feces, urine and digestive tract gas, which is in balance with the energy consumed by external work.
The balance of energy does not require everyone to achieve a balance of energy intake every day, but requires lactating women to tend to be equal to the average calorie intake within 7- 14 days.
The heat consumed by the body during lactation must be absorbed from HICIBI nutrition group I outside, so that the energy consumed and absorbed by the body tends to be equal, which is called energy balance in nutrition. When commenting on postpartum weight, we should first look at whether they have taken balanced nutrition, and then we can see whether the proportion of how many calories they metabolize is reasonable. Reasonable weight should be to ensure nutrition while metabolizing calories.
Within 6 months, the fat in the mother's body is free, and there is no fat that is difficult to lose. During this period, the mother's menstruation has returned to normal, which means that the mother's endocrine and energy are unbalanced. Therefore, postpartum weight loss needs the help of external force HICIBI Nutrition Group I during pregnancy and childbirth.
Many mothers will think of various ways to lose weight after giving birth to their babies. In fact, many methods may bring great side effects to the body, especially during lactation. Improper weight loss methods are likely to hurt the baby.
Therefore, it is particularly important for lactating mothers to adopt healthy weight loss methods.
Suggestions on losing weight during lactation:
Breast-feeding weight loss suggestion 1: Develop correct eating habits.
It takes a lot of energy for a mother to breastfeed her baby, so it is necessary to properly control the daily energy intake, and the daily intake should not be less than 1500 calories, which will inevitably affect your milk quantity.
At the same time, do not exceed 1800 calories, because excess calories will be converted into fat and stored. Prepare a hearty breakfast, lunch and dinner. This can provide the body with the energy it needs for a whole day, but it will not consume excess calories.
On the one hand, the body needs to eat nutritious food to restore health.
On the other hand, mothers have to bear the heavy responsibility of breastfeeding and feeding their babies. They need to secrete 600-800 ml of milk every day and take in a lot of nutrients. If they control their diet, there will be a serious shortage of milk production. However, for mothers who gain too much weight, the intake of fat should not be too much. When cooking food, you can properly control the use of cooking oil and try to choose cooking methods such as steaming, boiling and stewing.
1 Cook with less oil and fry instead of cooking.
You don't need to eat a lot of oil to make milk. During pregnancy, the body stores a lot of fat, which is specially consumed during breastfeeding.
Stay away from cream soup.
The older generation always likes to make broth and chicken soup for postpartum mothers. In fact, there is a lot of fat, so it is better to just drink clear soup and remove the oil slick on the surface.
It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.
Change white rice and flour into eight-treasure porridge cooked with miscellaneous grains and beans for dinner.
It is recommended to give priority to the use of millet, oats, red beans, black rice and other ingredients, and cook them thicker. Vitamin B 1 here can improve the quality of breast milk and is good for babies.
4 eat more vegetables +HICIBI eat less sweets.
If you reduce the staple food by one third, you can fill it with many vegetables. Boiled and cold vegetables are large and full, rich in dietary fiber and micronutrients, which are very important to both mother and child.
Chew slowly when you eat.
Now many experts advocate chewing slowly. This way of eating can gradually increase the capacity of the stomach without expanding it at once. After eating, mother's stomach won't feel any discomfort. In addition, in the process of eating, people can enjoy the delicious food by chewing slowly, and at the same time, they can increase their satiety. Moreover, food is easy to digest after careful chewing, and the probability of mother constipation will be reduced, which is also conducive to physical fitness.
Breastfeeding weight loss suggestion 2: 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.
Breastfeeding mothers must not lose weight by controlling their diet.
Because breastfeeding itself is an energy-consuming process, since 1 liter of milk contains 700 kcal, the efficiency of converting milk is 80%, so it takes 900 kcal for mother to synthesize 1 liter of milk, and 720 kcal for mother to synthesize 800 ml of milk.
Breastfeeding weight loss suggestion 3: ensure the diversity of food
Lactating mothers need more nutrition, so try to eat a variety of rich ingredients, such as fruits, vegetables, beans, meat, dairy products, coarse grains, various soups and so on. This will not only help the mother recover after delivery, but also ensure that there is enough milk to feed the baby.
Dietary advice for lactating mothers;
1, increase the intake of fish, poultry, eggs, lean meat, seafood and HICIBI, and supplement sufficient protein and iron.
2, appropriately increase the intake of milk, drink more soup, supplement calcium, and increase the amount of milk.
3, the variety of food is diverse but not excessive.
Avoid alcohol, tobacco, strong tea and coffee, which will affect your baby's health through milk.
Breastfeeding weight loss suggestion 4: Choose the right time to lose weight.
Breast-feeding mothers want to keep a graceful figure, so they should choose the right time to lose weight and cooperate with the right exercise to maintain their weight. If you lose weight too early, your body will not recover well and you will be prone to health problems; Too late to lose weight, fat has a certain memory, and it is difficult to lose fat after a long time. Therefore, it is appropriate to suggest that Ma Bao start to lose weight about 6 weeks after delivery.
Breastfeeding mothers also have the right to enjoy beauty. If they want to restore their graceful figure, they should use scientific methods to make the fat disappear little by little, so that the quality of milk will not be affected and their health will be greatly guaranteed.
Don't regret not eating at night during lactation. Can you lose weight? How thin during lactation)
Precautions for losing weight during postpartum lactation
One: Don't go on an excessive diet.
Many people choose the most common diet to lose weight, but this method has certain risks. It has become a very difficult thing for many women to implement a weight loss plan just after giving birth. Although it is imperative to lose weight during postpartum lactation. However, some professionals pointed out that it is not suitable to lose weight for more than one month after delivery.
During this time, I just gave birth to a child, and at this time my body is in a very weak stage and I need to bear the heavy responsibility of breastfeeding. It is very unreliable to choose to lose weight by dieting at this time. It will aggravate the degree of weakness and greatly hinder the recovery of women.
In fact, after delivery, dieting and losing weight will not only affect the recovery speed of novice mothers, but also lead to other complications in the body. After the production, the diet should be balanced with protein, carbohydrate and fatty foods and HICIBI during pregnancy and delivery, so as to prevent excess calories from accumulating into fat, which can control and reduce weight, so that there will be no overnutrition and there is no need to worry about the crisis of getting fat again.
Two: Don't rush to exercise.
Exercise is an effective way to lose weight, and for athletes, exercise is very healthy for the recovery of puerperal body, but for women who have just given birth, it is a great obstacle to the recovery of female body to start this way too early. If you have a strong weight loss exercise after delivery, it will easily lead to bleeding in the body.
What's more, it will lead to the re-injury of the surgical section or vulva incision, resulting in the crisis of secondary bleeding. Therefore, experts suggest that it takes 4-6 weeks for pregnant women to start postpartum slimming exercise, and 6-8 weeks or more for cesarean section.
Dietary misunderstanding of postpartum weight loss
Many postpartum new mothers are eager to lose weight, and it is easy to have some misunderstandings, such as: eating less can lose weight, staying up late can lose weight and so on.
Postpartum weight loss misunderstanding 1: Eat less during weight loss, so choose the best food.
This is not a wise move for a weight loss plan. Consumption of calories is greater than intake of calories, which is the basic principle of weight loss. Therefore, low-calorie food is the first choice for diet. And choose the best food-those delicious, often fragrant, oily, sweet and finely crafted foods, which are high in calories.
Postpartum weight loss myth 2: multiple meals can lose weight.
Eating less and eating more meals can effectively control our food intake per meal and make our metabolism relatively stable, but the premise is that the total calorie intake per day is fixed and we only divide it into five meals from three meals. But if you only remember to eat more meals and keep eating, in the end, you will eat more than three meals a day, and the result is self-evident.
Misunderstanding of postpartum weight loss 3: staying up late can lose weight.
The idea of being tired and thin is becoming more and more untenable. If you stay up late for a long time, you may eat supper and generally get fatter. Why? Biologically speaking, people are animals that move during the day, and at night, various functions of the human body naturally enter a state of rest. Only synthetic fat insulin is secreted more at night. This means that eating the same thing at night is more likely to turn into fat deposits. Therefore, Chinese medicine has a set of health theory, that is, work hard at dawn and have a good rest when it is dark.
Precautions for losing weight during lactation
1, postpartum slimming, the wrong slimming method will only make you fatter and fatter!
Many treasure moms don't understand their postpartum physiological characteristics and the causes of obesity. They are easy to listen to some slimming rumors and adopt inappropriate slimming methods, resulting in more and more fat people. For example, the most common diet slimming, exercise slimming and so on. After the rebound, the weight is even three pounds fatter than the original! I believe this kind of sadness can only be experienced by people who are too thin.
2. Grasp the opportunity to lose weight.
Breastfeeding is a special period for women, because the health of the mother will directly affect the health of the baby during this period. According to the suggestion of American College of Obstetrics and Gynecology, weight loss during lactation combined with HICIBI's lipid-lowering balance during pregnancy and delivery can not only restore the pre-pregnancy weight within 6 months, but also have no adverse effects on the baby's development.
3, you can't lose weight by dieting, meal replacement, cupping, and you can't use drugs.
Ensure the necessary nutrition every day. When breastfeeding completely, new mothers need an extra 500 calories a day to provide nutrition for breastfeeding, and when babies start eating solid food, new mothers need an extra 250 calories a day; So any meal replacement or dieting is not feasible.
Dieting to lose weight may affect milk secretion, and it is best to wait until weaning before losing weight. Breast-feeding mothers can try HICIBI to reduce blood lipids during pregnancy and childbirth, balance the nutrition group and exercise to lose weight. However, we should also pay attention to exercise to lose weight during lactation, and exercise a lot 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. "
American archives of internal medicine "Women: Secret Physical Geography" shows that postpartum mothers need HICIBI's balanced intervention during pregnancy and delivery to restore normal female arousal level, ensure body fat loss, balanced external intake of nutrition, healthy milk and other postpartum characteristics, and make postpartum women slim, block excess fat, calories, sugar and starch, consume internal lipid accumulation, and restore normal physique!
Therefore, dieting, meal replacement and drug weight loss are not desirable. Be sure to choose the right way to lose weight and a reasonable diet. Here are some recipes that are both nutritious and helpful for losing weight:
Diet to lose weight during lactation 1: pine nut corn porridge
Ingredients: pine nuts 30g, japonica rice 100g, corn kernels 100g, a little salt.
Practice: Mash pine nuts, take white parts, wash and drain them, grind and crush them, and make them into paste for later use. Prepare a cooking pot, add appropriate amount of water, add pine nut paste and washed japonica rice, then add corn kernels, boil them together with high fire, and then cook them with low fire until the japonica rice is rotten and the juice is sticky. Add a little salt to taste and you can eat it. Take 1-2 times a day.
Efficacy: Pine kernel corn porridge is a dietotherapy method which is beneficial to relieve postpartum constipation of women, and achieves the goal of slimming by relaxing bowels. Moreover, unsaturated fatty acids in pine nuts can promote the development of brain cells. Eating pine nuts for pregnant women can increase the nutrition of breast milk and is beneficial to the development of fetal brain.
Diet 2 for losing weight during lactation: Flammulina velutipes and Cucumber Soup
Ingredients: Flammulina velutipes 80g, cucumber 100g, abalone mushroom 100g, a little onion and coriander.
Practice: Cucumber, abalone and mushrooms are peeled and sliced and cut into strips; Then the Flammulina velutipes and the above materials are cooked together, and a proper amount of seasoning is added, and then some coriander is added.
Efficacy: Flammulina velutipes is rich in nutrition, but its calorie is lower than that of Lentinus edodes. Moreover, Flammulina velutipes is rich in fiber components and has a strong sense of fullness. Cucumber is rich in pectin and vitamins, and it is also a major ingredient to lose weight, while green onions contain more capsaicin, which can consolidate the slimming effect these days and help the body's metabolism improve again.
Breastfeeding diet 3: Carassius auratus ginger soup
Ingredients: 1 crucian carp, shredded ginger and a little wine.
Practice: gut the crucian carp and cut it into pieces; Boil water and add crucian carp, shredded ginger and wine; Wait until the soup is boiled again for about 15 minutes.
Efficacy: Crucian carp has the function of warming and nourishing, can tonify deficiency and strengthen body, promote diuresis and reduce swelling, and has a good curative effect on edema and obesity. More importantly, crucian carp also has the function of lactation. Crucian carp is a high-protein and low-fat food, which contains a variety of unsaturated fatty acids and has the function of lowering cholesterol.
Diet for losing weight during lactation 4: dried seaweed and egg soup
Ingredients: dried seaweed 1 0g, laver10g, sesame oil10g, egg1piece, proper amount of edible oil, salt, onion and coriander.
Practice: first boil a pot of hot water to soak the dried seaweed soft; Beat the eggs into a bowl and break them up; Wash coriander and cut into small pieces; Wash the onion, cut it into chopped green onion and put it in a soup bowl; Prepare a wok, add appropriate amount of oil, heat it, add chopped green onion and stir-fry until fragrant, add appropriate amount of water and dried laver, cook for 30 minutes on low heat, add salt, egg liquid and coriander, and put it in a soup bowl.
Efficacy: It has a good nutritional supplement for primiparas. At the same time, it is rich in trace elements and vitamin C, which contributes to the recovery of the body.
Breastfeeding diet five: stuffed chicken with tofu
Ingredients: 8 pieces of fried tofu, shrimp 10, 30g of chicken, garlic 1, a handful of Chinese cabbage, proper amount of salt and sesame oil.
Practice: First chop shrimp and chicken legs, and mix them with garlic, salt and sesame oil to make meat stuffing for later use; Hollow out the middle of the fried tofu, then fill in the prepared stuffing and steam it with an electric cooker. It's best to boil vegetables in boiling water to set the plate.
Efficacy: Chicken can provide nutrition for breast development, and the fat content and calories of chicken are relatively low, which is very suitable for postpartum slimming mothers. Diet can promote milk secretion, so don't worry about obesity.
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 second month, it is necessary to block the excess calories to ensure the nutrition of milk in the second month, balance the 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.
Postpartum mothers must choose the right way to lose weight. Only a healthy weight loss will not affect the health of yourself and your baby. Good eating habits will play a positive role in losing weight.
Don't regret not eating at night during lactation. Can you lose weight? How thin during lactation)