First, control energy intake.
1, balanced nutrition. During lactation, you need to consume an extra 500kcal of energy every day, and the extra energy should be distributed in various foods to ensure a balanced nutrition. No matter what people, a balanced diet is the most basic way to ensure nutrition. Only when the nutrition is balanced can you lose weight and be healthy.
2. Eat less high-calorie food or pure energy food. Sugar and edible oil, and foods rich in these two substances, including but not limited to fried foods, sugary drinks, instant noodles, potato chips, etc.
Remember to check the nutrition label on the packaging bag when buying snacks, and try not to choose foods with energy NRV% exceeding 65,438+00%. For example, a bottle of 550ml coke contains about 237 kilocalories, accounting for almost 10% of the total energy of adults in one day. A person weighing 60 kilograms needs to jog for 30 minutes to consume all these calories.
3. Drink more soup. The daily intake of water by lactating mothers is closely related to the amount of milk secretion.
Don't drink "white soup", that is, soup cooked with fried meat. The milky white of soup is the result of fat emulsification, and drinking soup will consume too much saturated fat. It is also for this reason that the oil slick on the surface is discarded before drinking soup. Drink plenty of water, and drink a glass of water before/after feeding to ensure milk secretion.
4, moderate intake of coarse grains. Coarse grains can increase satiety and effectively control appetite. Coarse grains can be added to the staple food to make rice/porridge, corn flour steamed bread/cake, miscellaneous grains noodles, and B vitamins can be supplemented.
5, eat less and eat more meals. It is suggested to choose fruit, a small amount of nuts and milk as snacks.
6. Increase the intake of calcium-rich foods such as milk. Breast-feeding mothers need to drink about two boxes of low-fat milk and about 200mg of calcium tablets every day. Pay attention to choose low-fat milk. You can also drink a box of milk and about 600mg of calcium tablets every day.
Second, moderate exercise.
1. According to the physical condition after delivery, you can choose moderate and low-intensity aerobic exercise, such as jogging, brisk walking and yoga. Exercise should be gradual, easy first and then difficult.
2, according to the physical condition, do housework properly.
3. Get enough sleep and be happy.