First, the time to lose weight, before losing weight, you need to get the doctor's consent, usually 6 to 8 weeks after delivery, because postpartum body needs a period of time to repair and ensure the normal supply of milk.

Second, the speed of weight loss. According to the advice of the American College of Obstetrics and Gynecology, it is more appropriate to lose .5kg per week during breastfeeding, and it will not have adverse effects on the baby's development.

Third, the way to lose weight, of course, can't be through dieting, let alone drugs, but only through changing your eating habits and finding a suitable exercise for a long time. With the increase of exercise and the decrease of intake, your weight will naturally drop.

Fourth, the daily diet, when completely breast-fed, new mothers need an extra 5 calories a day to provide nutrition for breastfeeding, and when babies start eating solids, new mothers need an extra 25 calories a day; When breastfeeding is stopped, there is no need to add extra calories. Therefore, it is extremely important to supplement protein foods after delivery for the recovery of new mothers' bodies and to ensure adequate secretion of breast milk. Therefore, it is suggested to choose foods with high protein content and low fat content such as fish, lean meat or skinless poultry.

Fifth, moderate exercise. Breast-feeding mothers can start with simple exercise, such as walking.

if you master the above five skills, even lactating mothers can have a proud figure!

Second, how to lose weight quickly during lactation

If you find that your weight has not dropped, or not much, after giving birth, you may want to lose weight as soon as possible. At the same time, you may also worry about whether losing weight during lactation will lead to insufficient milk. Because breast milk is the best food for your baby, you need enough nutrition to ensure the smooth realization of breast feeding. How can we do it both ways? I hope that the six principles we summarized for you below can help you lose weight smoothly and breast-feed to the end.

the first principle of weight loss during lactation: start the weight loss plan 6 weeks after the baby is born

6 weeks after the baby is born is an important period for your body to recover, and it is also a period for your baby to grow very rapidly. You need sufficient nutrition to ensure your body to recover and provide the best care for your baby. During this time, it is best for your diet to be nutritious and digestible. At the same time, you should mix meat and vegetables, have enough staple food, and input enough water in the soup. Learning the correct breast-feeding skills, increasing the number of sucking and breast-feeding as needed can help you avoid the situation of insufficient milk.

After the baby is born for 6 weeks, your body has basically recovered, and you have established a relatively stable breastfeeding mode with your baby, so you can slowly adjust your weight through healthy eating habits. This process sometimes takes 1 months to a year, and the best speed is to lose .5 ~ 1 kg per week. Because the weight change in a short time will not only make your body unbearable, but also affect the quality of your milk, thus affecting your baby's growth. In fact, you should know that breast-feeding will consume a lot of energy, so when you wean your baby, you will often find that you have recovered your slim figure.

the second principle of losing weight during lactation: control energy balance and develop correct eating habits

You may have heard that people get fat because energy intake is greater than consumption, which leads to excess energy being stored as fat, and the basic way to control energy is to develop correct eating habits. Because breast-feeding your baby will consume a lot of energy, it is in itself helping you lose weight.

whether you plan to lose weight or not, it is beneficial to form the eating habit of "eat well early, eat well at noon and eat moderately at night". Breakfast is essential in a day, and skipping breakfast will make you get fat more easily. Because after a night's consumption, your body has not replenished energy for more than 1 hours, especially if you have to get up at night to feed 2 ~ 3 times. In the morning, you need breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast or eating less breakfast will make you feel hungry at lunch, while eating too much food at noon will turn excess energy into fat in your body. At the same time, your breakfast is also an important guarantee for adequate milk in the morning.

be sure to have a full lunch. If you don't eat enough at noon, you will be hungry at night, so it is difficult to "eat in moderation".

Have a proper amount of dinner, and don't eat sweets or fried food for dinner. It's best to ensure enough soup, not necessarily meat soup, but porridge or vegetable soup. If the baby can't sleep all night, the mother can drink another glass of milk before going to bed. However, because of less exercise at night, if you don't eat breakfast and lunch well, you will eat too much dinner, which will cause too much energy to be stored and converted into fat, which is not conducive to your weight loss plan.

the third principle of losing weight during lactation: moderate exercise is very important

moderate exercise is very important to keep healthy. If you are taking care of the baby alone, you have already done a lot of exercise every day. If someone helps you, you'd better spend at least half an hour doing exercise on the basis of ensuring sleep. Generally, it's more suitable to choose at night, for example, taking a brisk walk for half an hour after dinner. A continuous brisk walk is far more energy-consuming and helpful than a short-term fast run. And exercise after dinner can consume excess calories in the body. You can also refer to our postpartum exercise video.

the fourth principle of losing weight during lactation: no sweets

sugar is one of the main sources of energy, but most of the food is provided by starch in the staple food (rice flour), while most of the sweets are monosaccharides and disaccharides, which is easy to quickly increase the blood sugar concentration. If you eat too much sweets, it may induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat. This must be something you don't want to encounter in the process of losing weight.

The fifth principle of losing weight during lactation: eat slowly

You can increase the number of chews and chew slowly when eating, which will not only help you to secrete more saliva and gastric juice to digest food, but also help you to eat less. When food enters the human body and blood sugar rises to a certain level, the appetite center of the brain will send a signal to stop eating. If you eat too fast, you may have eaten too much food before the brain sends a signal to stop eating. Therefore, eating slowly can prevent you from overeating. You can also consider eating less and eating more.

The 6th principle of losing weight during lactation: ensure the diversity of food

Pay attention to the diversity of food, and don't eat the same food for at least two days in a row, which will help to ensure a balanced nutrition for you and make you have enough milk to meet your baby's health needs. Your daily food needs include: at least 3 grams of staple food in three meals a day, at least 4 grams of vegetables, a fresh fruit every day, and milk, eggs, beans, meat (fish, chicken, livestock meat), at the same time, eat liver and blood products properly, as well as mushrooms, fungus, coarse grains 2-3 times a week, and appropriate nuts. Of course, enough soup every day is also very necessary for your milk secretion.

In a word, paying attention to healthy diet, reasonable exercise and correct diet during lactation can help you to get back to your ideal weight as soon as possible while successfully breastfeeding.