Strictly speaking, you can't go on a diet to lose weight during lactation, because dieting and losing weight may affect milk secretion. It is best to wait until after weaning to lose weight.
Therefore, lactating mothers can try to 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.
Therefore, women who give birth naturally can do some movements such as turning over, lifting their legs and shrinking their anus on the first day after delivery. The parturient of cesarean section should walk on the ground before taking out the stitches, do appropriate turning movements, and then do appropriate activities after taking out the stitches.
How to lose weight during lactation After mastering the skills of losing weight during lactation, start making a weight loss plan that suits you and start your weight loss journey.
1, the baby started a weight loss plan 6 weeks after birth.
Six weeks after the baby is born is an important period for your physical recovery, and it is also a period for the baby to grow very fast. You need adequate nutrition to ensure your recovery and provide the best care for your baby. During this time, your diet had better be nutritious and digestible. At the same time, it is necessary to mix meat and vegetables, have enough staple food and input enough water in the soup. Learning the correct breastfeeding skills and increasing the number of sucking and breastfeeding as needed can help you avoid the shortage of milk.
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. Because the weight change in a short time will not only make your body unbearable, but also affect the quality of your milk, thus affecting your baby's growth. In fact, you should know that breastfeeding consumes a lot of energy, so when you wean your baby, you will often find yourself slim again.
Six weeks after the baby is born is an important period for your physical recovery.
2. Control energy balance and develop correct eating habits.
You may have heard that people get fat because energy intake exceeds consumption, resulting in excess energy being stored as fat, and the basic way to control energy is to develop correct eating habits. Because breastfeeding your baby consumes a lot of energy, which in itself is helping you lose weight.
You want to lose weight while breastfeeding and restore your slim figure before pregnancy; On the one hand, the fear that insufficient nutrition will affect the health of breast milk and babies is estimated to be a dilemma for many postpartum women. In fact, postpartum weight loss and normal breastfeeding can coexist. Here's an introduction to some foods that can lose weight during lactation without affecting breast milk.
Nuts: Walnuts, cashews, almonds and other foods contain a lot of unsaturated fatty acids, which can lower cholesterol and maintain the health and elasticity of arteries.
2. Soybeans: The saturated fat content in soybeans is particularly low, and soybeans contain no cholesterol. Rich in protein, it can replace animal protein and reduce total cholesterol, bad cholesterol and triglyceride in blood.
3, corn: corn contains a lot of vitamin E, phospholipids, calcium, selenium and other nutrients. , all have the effect of lowering cholesterol.
4. Cucumber: Cucumber can effectively inhibit the conversion of carbohydrates in various foods into fat in the body.
5. Oats: Oats contain a lot of water-soluble fiber, which can reduce the absorption of cholesterol in the intestine, change the concentration of fatty acids in the blood, and reduce bad cholesterol and triglycerides.
Precautions for losing weight during lactation 1. Within 42 days after delivery, new mothers should not blindly diet to lose weight.
Just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, 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.
Within 42 days after delivery, new mothers should not blindly diet to lose weight.
2, postpartum can not eat diet pills, diet tea.
Diet pills mainly achieve the purpose of losing weight by absorbing less nutrition and increasing excretion. At the same time, diet pills will also affect the normal metabolism of the human body.
It is not recommended to take drugs to lose weight during lactation. If the new mother takes diet pills during lactation, most of the drugs will be discharged from the milk, which will directly damage the baby's health.
3. It is not appropriate to exercise immediately after delivery.
Exercising vigorously to lose weight immediately after delivery is likely to slow down the recovery of the body uterus and cause bleeding. In severe cases, the surgical segment or vulvar incision will be damaged again during delivery. Generally speaking, mothers can't start postpartum slimming exercise until 4-6 weeks after natural delivery, and cesarean section takes 6-8 weeks or longer recovery period. Postpartum sports meeting of cesarean section mothers is more dangerous.
If it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs, shrinking her anus, etc., to restore her figure. Cesarean delivery women can turn over or walk on the ground before removing the stitches, and they can exercise moderately for a week after removing the stitches. 65438+ 0 week after delivery, the new mother who comes home can try to do some slight housework, take a walk after meals to regulate the metabolism of the body, promote fat decomposition and consume excess energy. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks.