Should I lose weight during lactation?
Some people will say that pregnancy is hard. During pregnancy, they are afraid that the baby will grow slowly, be rich in nutrition and exercise less. Some pregnant women stay in bed for a long time during pregnancy due to threatened abortion, hypertension and other reasons, and gain more weight during pregnancy, so that they become obese after giving birth.
So, what should I do once there is fertility obesity? Should I lose weight during lactation?
Many people worry that if there is insufficient nutrition or dieting during lactation, the baby's milk will be insufficient and the quality of milk will decline, which will affect the baby's growth and development. Therefore, many people say not to lose weight during lactation, or to eat according to the diet during pregnancy.
This may lead to getting fatter and fatter. In fact, medical research has confirmed that proper exercise and diet control will not affect the quality and quantity of breast milk. So it is possible to lose weight during lactation.
2. How to lose weight during lactation?
Time to lose weight:
It is generally recommended to lose weight during lactation after 6 to 8 weeks postpartum, that is, after puerperium, which is also commonly known as "confinement", because postpartum body needs a period of repair, and postpartum body also needs enough nutrition to ensure the normal supply of milk.
Weight loss method:
Breast-feeding women should take diet control and moderate exercise to lose weight. Changing eating habits, finding suitable exercise and persisting for a long time are the best ways to lose weight.
Supplementing protein food is very important for new mothers to recover and ensure adequate breast milk secretion. Therefore, it is suggested that lactating mothers should try to choose foods with high protein content and low fat content, such as fish, lean meat or poultry with skin.
Eating less and eating more meals also helps to lose weight to some extent.
In addition, walking, jogging, postpartum yoga and so on. It can not only help to lose weight and shape, but also help to recover postpartum body to a certain extent.
Weight loss speed:
According to the advice of American obstetricians and gynecologists, it is more appropriate to lose 0.5kg per week during lactation. And generally doe not affect that development of infants.
3, breast-feeding weight loss taboo
Avoid excessive dieting:
To lose weight during lactation, you can't be "hungry" rudely, nor can you simply rely on dieting to achieve the purpose of losing weight.
Simple diet control will not only consume maternal fat cells, but also do great harm to maternal health.
Because lactating mothers need enough protein and fat to ensure the normal secretion of milk, excessive dieting will cause malnutrition, which will affect the secretion of milk, thus affecting the health of mothers and the growth and development of babies.
No excessive weight loss:
The rapid weight change in a short period of time will not only make the new mother unable to eat, but also affect the quality of milk, thus affecting the baby's health and growth.
Taboo to take diet tea or diet pills;
You must never eat "diet pills" or diet tea to lose weight during lactation.
Diet pills and tea are often ambiguous in composition, mainly by reducing the body's absorption of nutrients and increasing excretion, so as to achieve the purpose of losing weight. Diet pills can also affect the normal metabolism of the human body.
4. What do you eat to lose weight during lactation?
Postpartum women hope to lose weight and restore their slim figure before pregnancy, but at the same time they are afraid that insufficient nutrition will affect breastfeeding and baby health. In fact, postpartum weight loss and normal breastfeeding can coexist. Here are some foods that can be used to lose weight during lactation without affecting breast milk:
1. Apple
Apple contains unique fruit acid, which can accelerate metabolism and reduce body fat. Because apples are low-calorie foods, no matter how much you eat, it won't be more calories than your daily intake, so you will naturally lose weight.
2. Cucumber
Cucumber is also a good choice for postpartum diet to lose weight, because cucumber not only helps to inhibit the transformation of fat, but also inhibits the transformation of carbohydrates in various foods into fat in the body, which can effectively reduce the fat content in the mother's body.
nut
Walnuts, cashews and other foods contain a lot of unsaturated fatty acids, which can lower cholesterol and maintain the health and elasticity of arteries.
5. How to lose weight without affecting breast milk?
1. Seize the opportunity
If you are a natural mother, it is recommended to combine your physical condition and carry out a weight loss plan about one to two months after delivery; The mother of caesarean section will not be able to slim down until 3 months after delivery.
Scientific diet
Don't go on a diet, but eat reasonably and scientifically. Eat more foods with high and low calories in protein, such as lean meat and fish, and some foods that are beneficial to milk recovery, such as bitter gourd and whole wheat products. And ensure the diversity of food. Don't eat the same food for days on end. We can make recipes and try new foods every day to improve our appetite.
Move at a constant speed
Do uniform exercise, not strenuous exercise. Yoga, walking and other sports are relatively slow, which can effectively achieve the purpose of losing weight and burning excess fat without affecting milk production and breastfeeding.
4. Postpartum gymnastics
Lie on your back, put your hands on your abdomen, breathe naturally, contract your abdomen quickly, exert pressure on your abdomen, and then relax slowly. Do 10-20 times, and then gradually increase to 50 times. When doing this action, other parts of the body should also relax.
6. Precautions for diet and weight loss
1, don't simply imitate the way others eat or stick to a certain standard. Swallowing foods with low calories but not suitable for your own taste, combined with your personal taste, is easy to stick to a diet.
2. No meals except dinner. Before dinner time, even if you are hungry again, you can only eat an apple or a small amount of low-calorie food containing minerals and protein.
Don't miss a meal a day. Eating less than one meal sometimes makes you hungry and can't wait for the next meal. As a result, you will feel weak and it will be difficult for you to stick to your planned weight loss plan.
4. Don't avoid pasta or cereal. The fiber of grain or bread will never make you fat. They will swell in the stomach like the fiber of fresh vegetables, absorb the fat in the blood and dredge the stomach.
Don't just eat refined grains instead of starchy food. Hunger for eating exquisite food will soon appear, forcing you to slow down with snacks or greet the next meal with a bigger appetite.
6, with low sugar, that is, eat less carbohydrates to lose weight, although the weight will increase faster, but what is really lost is water, once you eat again, you will gain weight again. Starch food is an indispensable food for human body, and in the cooking process, starch which can promote fat accumulation is removed.
7. Many women mistakenly think that they can skip dinner and eat less food by eating snacks at any time. Don't replace dinner with snacks. Snacks can't reduce the amount of food.
8. Don't be satisfied with sugary non-staple food, especially creamy food, which saves people chewing and doesn't help the decomposition of sugar.
9. Don't be interested in eating for the sake of dieting. Dieting is not the same as depression. Eating is an interesting enjoyment. Enjoy food easily and comfortably.
10, don't try to lose 5 kg in two weeks. To maintain physical and mental health and achieve lasting results, you should lose no more than 5% of your own weight every day.