Are there any tips for losing weight during breastfeeding? Tips for losing weight during breastfeeding

Many mothers lose their body shape during pregnancy. So after giving birth, they want to lose weight quickly. However, not all weight loss methods are suitable for breastfeeding. Today, I will tell you about several weight loss methods suitable for breastfeeding. The following is a detailed introduction to healthy and effective weight loss methods.

Recommended diet for weight loss during lactation

1. Crucian carp and tofu soup

Ingredients: 2 crucian carps, 1 piece of tofu, 5 grams of salt, 4 slices of ginger, 2 stalks of coriander, a little white pepper, and appropriate amount of salad oil.

Steps: (1) Cut the tofu into thin slices, soak in salt water for about 5 minutes, and drain.

(2) Remove the internal organs of the crucian carp, apply rice wine, marinate with salt for 10 minutes, and then fry in a pan until it turns yellow.

(3) Add onion, ginger and appropriate amount of water, cook over high heat for 10 minutes, then simmer over low heat for 30 minutes.

(4) Finally, add tofu and cook for 5 minutes. Add appropriate amount of salt, pepper and chicken essence, and sprinkle with some chopped green onions.

Efficacy: It not only helps with milk production, but regular consumption can also enhance disease resistance.

2. Milky red bean

Ingredients: appropriate amount of red beans, yogurt, and white sugar.

Steps: (1) Soak the red beans for a day in advance. After soaking, put them into the pressure cooker. Be careful not to cook the red beans until they bloom.

(2) Place the cooked red beans in the refrigerator.

(3) Pour the prepared milk powder into the refrigerated red beans.

Efficacy: The nutrients contained in red beans exceed many foods, such as wheat, millet, corn, etc. Red beans are flat in nature, sweet and sour in taste, non-toxic, and have the functions of nourishing and strengthening, strengthening the spleen and stomach, promoting diuresis and removing dampness, clearing away heat and detoxifying, promoting lactation and replenishing blood.

3. Assorted Oolong Porridge

Ingredients: 30 grams of coix seed, 100 grams of wax gourd seeds, 20 grams of red beans, 10 grams of lotus leaves, and appropriate amount of oolong tea.

Steps: (1) Cook coix seeds, wax gourd seeds and adzuki beans.

(2) Place the cooked coix seeds, wax gourd seeds and adzuki beans into the lotus leaves and oolong tea wrapped in gauze.

(3) Boil for 7 to 8 minutes, remove from the gauze bag and take in two doses.

Efficacy: It can not only achieve the purpose of weight loss, but also has the effect of strengthening the spleen and eliminating dampness.

Tips for losing weight

walk

The mother is weak shortly after giving birth and can choose to take a walk. Walking is of low intensity and is the simplest and most effective way of exercise, but it needs to be done gradually and in a planned manner. It is best for the mother to walk for 5 to 10 minutes at the beginning, and then slowly increase to about 30 minutes each time. It is best not to increase the time by more than 5 minutes each time, and increase the length of the walk gradually according to the frequency the mother is accustomed to.

Sit-ups

Sit-ups are a good way for breastfeeding mothers to reduce belly fat. Lie on your back on the ground or on a gymnastics mat, bend your knees and slightly separate your legs, with your calves at right angles. Cross your hands behind your head, and have another person hold down your feet. When sitting up, your elbows are required to touch your knees, and your shoulder blades must touch the mat when lying on your back. Do only 10 sit-ups per minute, and maintain a 45-degree angle between your upper body and the ground for 5 seconds.

Climb stairs

Climbing stairs is a very common form of exercise and has a very obvious effect on weight loss. The calories consumed by climbing stairs are 4 times more than walking and 80% more than morning jogging. However, breastfeeding mothers should pay attention to the intensity when climbing stairs, determine the amount of exercise according to their physical condition, and make appropriate adjustments frequently. The most important thing is to persist.

Exercise with your baby

The effect of exercising with the baby will be very obvious. The mother lies flat on her back with her legs raised, puts the baby on her belly, then lifts her waist up and pushes her hips to the maximum extent. Hold on until she can't hold on anymore, then put them down and push them up again. Do it at least 30 times each time, which can help breastfeeding mothers reduce their belly fat.

swim

Swimming is a whole-body exercise that not only shapes the body, but also improves cardiopulmonary function and exercises almost all the muscles in the body. If the breastfeeding mother's body has fully recovered, she can do strenuous exercise and then slowly try swimming. It can gradually remove excess fat in the body and is very helpful for postpartum weight loss.

How to lose weight during breastfeeding

I have repeatedly suggested that breastfeeding mothers can choose a slow weight loss method that does not harm their health. The simple method is as follows:

1. Use less oil when cooking, and switch from frying to steaming. As mentioned earlier, you don’t need to eat a lot of oil to produce breast milk, because our bodies store a lot of fat during pregnancy, waiting to be consumed during breastfeeding. If you still fry, fry, and deep-fry every meal, the fat in your body will not have a chance to be used and consumed.

2. Stay away from thick milky soup. The thick milky white color of soup comes from fat emulsified into microdroplets, which is not a nutrient that is lacking during breastfeeding. When drinking soup, you might as well drink only clear soup and remove the floating oil on the surface. It is best to replace half of the broth or chicken soup with low-fat milk and soy milk, which can provide more protein and vitamins, and the calcium in milk is also important for the production of breast milk.

3 For dinner, replace white rice and white flour with eight-treasure porridge made from grains and beans. It is recommended to use millet, oats, red beans, black rice and other ingredients first. Cook it thicker. The vitamin B1 in these grains can improve the quality of breast milk and benefit the baby. The dietary fiber contained in them is also helpful in preventing constipation. At the same time, porridge has more water than rice, so you don’t have to worry about gaining weight even if you are full.

4. Eat more vegetables and less sweets. When losing weight, you must not let yourself starve. If you reduce one-third of your staple food, you can make up for it with a lot of vegetables. Steamed and cold vegetables are large in size, have a strong sense of satiety, and are rich in dietary fiber and trace nutrients, which are very important for both mother and child. Eat three meals a day and you will have less interest in sweets, sweet drinks and junk snacks.

5. Walk more and do more housework every day. You can also participate in aerobics, mat gymnastics, yoga and other fitness activities. Not too intense physical activities will not affect breastfeeding at all, but can help lose weight and promote blood circulation. Many people have heard that breast milk will become sour after exercise, which babies don't like. In fact, if the intensity of exercise is not so high, the body will not produce so much lactic acid. At the same time, lactic acid is not a toxic substance. It is the source of the sour taste in yogurt, which is beneficial to the absorption of mineral nutrients and is beneficial to intestinal health.