How to lose weight during breastfeeding? Diet for weight loss during breastfeeding

Scientific weight loss during lactation can help postpartum mothers quickly regain their figure. So how to lose weight during lactation? In terms of diet, how to ensure healthy weight loss without affecting the baby's breastfeeding? Below, the editor will give you a healthy weight loss diet during lactation~

How to eat to lose weight during breastfeeding

Giving birth consumes a lot of energy and blood, which will weaken the body and make the body weaker. If not properly handled, it may leave the body with a lot of diseases and sequelae. In addition, considering the quality and quantity of breast milk, an important food for the baby, breastfeeding mothers should still take good care of their bodies and pay attention to absorbing nutrients.

The best way to recuperate after childbirth is often to adjust your diet. However, many people worry that their bodies will no longer be as slim as they were at the beginning after pregnancy, and if they continue to take supplements after childbirth, they will become even fatter. Therefore, many mothers start dieting to lose weight after giving birth. This is not allowed. You can't be careless during confinement. You still need to take supplements. However, if you want to both replenish your body and lose weight, you can still rely on a reasonable diet for breastfeeding.

A reasonable diet for weight loss during lactation can not only help you lose weight after childbirth, let's take a look at the diet for weight loss during lactation:

1. Eat more protein-rich foods

Protein-rich foods can quickly replenish energy for mothers and help them recover their physical strength. You can eat chicken, fish, lean meat, beans, etc. When taking protein, you should pay attention to controlling the amount of protein you eat. Too much protein can easily increase the burden on the liver and kidneys of mothers and have an adverse effect on the body.

2. Diversification of staple foods

Modern people's diet is becoming more and more refined. A too refined diet is not conducive to the recovery of postpartum women. Coarse grains and fine grains need to be eaten together. You can eat more millet, corn flour, brown rice, etc.

3. Vegetables and fruits are essential

Mothers are prone to constipation after childbirth. At this time, they can eat more vegetables and fruits. In addition to preventing postpartum constipation, they can also provide rich vitamins and fiber.

4. Eat more liquid food

Liquid food is easy to digest and absorb, and can also promote milk secretion. Therefore, postpartum mothers can eat more liquid food, such as porridge and soup. After the mother's milk comes in, pay attention to the amount of soup she consumes. Too much soup can easily cause breast engorgement.

5. Eat less spicy and sour food

Spicy and sour foods can irritate the mother's stomach and cause discomfort.

Lactation weight loss diet

1800 calories healthy weight loss diet for breastfeeding mothers:

Breakfast: 1/2 bowl of purple rice, steamed salmon tofu (50g tofu, about 2 squares + 35g salmon + 1 teaspoon sesame oil + shredded ginger + green onion + seasoning), blanched cauliflower with milk (240c.c. low-fat milk + 50g white cauliflower + 50g green cauliflower + 25g mushroom + 25g carrot)

Breakfast fruit: an apple the size of a fist

Lunch: 1 bowl of purple rice, seaweed egg drop soup (3 sheets of seaweed, about 10 grams + 50 grams of kelp + half an egg), boiled seaweed (100 grams of seaweed + a little soy sauce), fried chicken breast with sesame oil (1.5 teaspoons of sesame oil, about 8 grams + 35 grams of chicken breast)

Lunch fruit: 2 wax apples

Dinner: 1 bowl of brown rice, stir-fried spinach (100g spinach + 25g carrot + 50g black fungus + 1.5 teaspoons sesame oil, about 8g), sea bream soup (70g sea bream fillet + appropriate amount of shredded ginger + water + salt + chopped green onion)

Dinner fruit: 13 grapes + 1 cup of low-fat milk

Tips for fast weight loss during breastfeeding

1. Start losing weight 6 weeks after giving birth

Women can start losing weight six weeks after giving birth, when their bodies have basically recovered. New mothers can achieve rapid weight loss by adjusting their eating habits. This weight loss process may take 10 months to a year, and the speed of weight loss should not be too fast.

2. Develop scientific eating habits

Avoid high-fat and high-calorie foods, and eat more foods with high protein content and low calories, such as fish and lean meat. Combine meat and vegetables, coarse grains and refined grains, eat staple foods, milk, fresh fruits and vegetables, and try to eat less or no sweets, fried foods, fatty meat and other high-calorie foods. Increasing the number of chewings during meals is also conducive to weight loss. Chewing slowly helps the stomach digest food and reduces mothers' desire to continue eating.

3. Continue breastfeeding

Breast milk is the best natural food for babies. Adhering to breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. Therefore, breastfeeding itself is a process of weight loss.

4. Exercise moderately

Moderate exercise is also important, as it can burn excess fat and calories in women's bodies. While ensuring adequate sleep, new mothers can do some simple exercises, such as brisk walking half an hour after a meal, postpartum yoga and gymnastics, etc., which are all good choices for rapid weight loss after childbirth.

6 Myths About Losing Weight During Breastfeeding

After giving birth, facing the bloated body, I believe many new breastfeeding mothers are eager to lose weight and regain their figure. However, losing weight is a long-term process, and the "eagerness to lose weight" may lead breastfeeding mothers to step into the following weight loss misunderstandings.

Breastfeeding mothers’ weight loss misunderstanding 1: dieting after giving birth

In fact: within 42 days after giving birth, new mothers should not blindly diet to lose weight. After giving birth, the body has not yet fully recovered to the level before pregnancy, and some new mothers also have heavy breastfeeding tasks. This is the time when they need to supplement nutrition. Forced dieting after giving birth will not only slow down the recovery of the new mother's body, but may also cause various complications after giving birth. Exercise after giving birth

Intimate suggestion: During the breastfeeding period, it is necessary to ensure that the baby and the new mother have sufficient nutrition intake, but also to avoid excessive nutrition. Protein, carbohydrates and fat foods should be well matched. Only preferring meat dishes such as chicken, duck, fish, meat and eggs will of course easily lead to postpartum weight gain. Sweets, fried foods, animal oils, fatty meats, animal offal, etc. are all high-fat foods, and new mothers who love beauty should eat less.

Breastfeeding mothers’ weight loss misunderstanding 2: Taking weight loss pills and slimming tea after giving birth

In fact: diet pills mainly achieve the purpose of weight loss by reducing the body's absorption of nutrients and increasing excretion. Diet pills also affect the body's normal metabolism.

Intimate suggestion: It is not recommended to take drugs to lose weight during breastfeeding. If new mothers take weight loss drugs during breastfeeding, most of the drugs will be excreted from breast milk and directly harm the health of the baby. Gradually say goodbye to confinement meals and return to normal diet.

Breastfeeding mothers’ weight loss misunderstanding 5: being too eager to lose weight

In fact: you can't rush to lose weight after childbirth. Losing weight during the confinement period and breastfeeding is very harmful to the body, and new mothers must pay special attention. According to traditional Chinese medicine, postpartum bleeding, qi deficiency, and insufficient qi and blood are the most necessary at this time to recuperate the body and supplement nutrition. You must never force yourself to lose weight without considering your own body.

Intimate suggestion: You can't lose weight during breastfeeding as recklessly as you did before pregnancy. The progress of weight loss should be arranged reasonably according to your own physical condition. Don't rush for success, otherwise it will be worse than too little!

Breastfeeding mothers' weight loss misunderstanding six: Breastfeeding can definitely help you lose weight

In fact: breastfeeding is advocated because breast milk is the best natural food for babies. Secondly, breastfeeding can promote uterine contraction and help new mothers recover after childbirth. Although breastfeeding consumes the mother's body fat, the baby needs a lot of nutrition during breastfeeding, and new mothers will eat more. If they continue to eat more high-calorie foods than the body needs, it will not only fail to achieve the goal of weight loss, but will cause more fat to accumulate.

Friendly advice: Breastfeeding alone does not help with weight loss. It will only be effective if you adjust your diet and do proper exercise.

New mothers who are breastfeeding should adjust their mentality and face the changes in their body shape after childbirth with a relaxed and peaceful attitude. Pay attention to weight loss during breastfeeding but don't worry about it. Change wrong behaviors and choose the right method. Be proactive in your weight loss plan!