Method to lose weight during lactation: Three meals a day + appropriate exercise

How to lose weight during lactation

Postpartum delivery is a special period, and weight loss should be cautious. Whether it's a natural birth or a Caesarean section, it's best to get your doctor's consent before losing weight. Doctors usually advise nursing mothers to start losing weight 6-8 weeks after childbirth, because the body needs a period of recovery after childbirth and must ensure adequate milk supply. In addition, it is advisable to control the weight loss per week to 0.5kg during lactation, so that it will not have adverse effects on the development of the baby.

three meals a day

Postpartum weight loss must start with diet control, because the reason why new mothers are obese is because they consume too much calories during pregnancy. Therefore, we must make up our minds to arrange three meals a day reasonably, and do not consume too much food, let alone make special supplements, so as not to cause overnutrition and accumulate too much fat under the skin, causing obesity. Although hooves and feet soup have prolactin effects, it contains a lot of oil and should not drink too much. But crucian carp soup is different. It not only can be used to add milk and promote lactation, but also light and will not burden people on gaining weight. You may as well drink more. Breakfast should be small and refined, so if you don't eat it, you will get fat; Chinese food should be moderate and be sure to chew carefully and slowly.

During the breastfeeding stage, new moms need to supplement an additional 500 calories of food every day as nourishment for breastfeeding. But when the baby starts eating other foods, new mothers can reduce this number by 250 calories in their stomach. When breastfeeding is no longer performed, no additional intake is needed.

The choice of ingredients is also important for weight loss during lactation. In order to avoid excessive intake of fat, it is suitable to supplement more protein foods after childbirth. You can choose foods rich in protein and low fat such as fish, lean meat, and poultry. These foods have a good auxiliary effect on the recovery of new moms and ensuring sufficient breast milk.

proper exercise

If you want to lose weight, you must cooperate with exercise. Although nursing mothers cannot exercise vigorously, they should also turn over more, get out of bed early, and move more. Moreover, turning over more can prevent the uterus from leaning to one side or the back side, and it can also help clear lochia as soon as possible. After a month, you can do some lighter housework, and after a few months, you can insist on exercising every night.

The air is relatively turbid in the morning and it is difficult to volatilize before the sun comes out, so it is not suitable to exercise in the morning. Exercise after dinner is best to consume excess calories in your body. Go out for exercise half an hour after dinner. The best way to exercise is to walk quickly, and the time is controlled for more than half an hour, so that the fat cells in the body can fully exercise and undergo aerobic breathing to oxidize the fat in the body.

To lose weight during lactation, you can choose simple and effective methods such as walking, yoga, and leg pressing. Help stretch body fat, reduce the chance of fat accumulation, keep the body in a state of exercise, and better shape your body shape.

Since postpartum moms have to take care of their children, they are recommended to practice at home. At home, you can use mineral water bottles to make small dumbbells to exercise your arm muscles and pectoralis major muscles. Lie flat on the ground, put your hands on your sides, holding a water bottle in each hand, slowly lift your arms, then put them down, and then lift them to your chest, straightening your arms flat. Repeat this process 10-12 times. For lactation weight loss exercises, you can choose dancing, quick walking, swimming, etc.

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