After giving birth to a baby, I imagined that I was still a young, hot and beautiful girl, but when I looked in the mirror, my head almost fell off! Is that fat aunt with a sturdy back and waist really me?

None of the beautiful clothes from before can be squeezed into it. In addition to hugging their fat selves in distress, mothers must also secretly make up their minds to lose weight back to their original appearance! How to lose weight? These three things must be done!

Breastfeeding, benefiting oneself

I believe that most mothers know the benefits of breast milk without me having to say more. Breast milk is naturally prepared for babies, so the nutrients it contains are just right for the baby. It can meet the baby's growth needs without increasing the burden on the body.

At the same time, breast milk also contains more immunoactive substances, which can greatly enhance the baby's immunity. For example, lactoferrin in breast milk can play an antibacterial role, and lysozyme, complement, cytokines and even white blood cells can all promote the maturation of the baby's immune system.

In addition to bringing various benefits to the baby, breastfeeding also brings benefits to the mother herself. In addition to the long-term major benefits of reducing the risk of type 2 diabetes, breast cancer and ovarian cancer, the immediate visible benefit is that the number on the scale becomes smaller and smaller.

Let’s do the math. Breastfed babies need 750-850ml of milk every day. The energy of every 100ml of milk is about 70kcal. The efficiency of our body in converting milk is 80. In other words, for every 1L of milk produced by an old mother, she will consume 900kcal of her own energy!

What is the concept of 900kcal? Let’s put it this way, it’s equivalent to the energy consumed by walking briskly for nearly 20,000 steps! Surprised or not? Is it surprising? Don’t you think the baby sucking milk in front of you is even cuter?

Controlling diet is the top priority

Many postpartum mothers often eat a lot under the supervision of their mothers-in-law in order to produce milk, but mothers really need so much energy ?

In fact, postpartum mothers only need 500kcal more energy than ordinary women. What is the concept of 500kcal? It is roughly equivalent to the energy of two taels of dried noodles plus a 250ml box of milk, so postpartum mothers do not need to eat high-oil, high-fat, fish and meat.

The amount of milk secreted by mothers is also closely related to the amount of water they consume, so postpartum mothers should drink soup scientifically.

First of all, you should not drink too much soup before meals to avoid affecting your food intake. You can drink half a bowl to a bowl of soup before a meal, and then drink a bowl of soup after eating until you are 80% to 90% full.

Secondly, remember to eat meat while drinking soup. The nutritional content of broth is only about 1/10 of the meat itself. In order to meet the nutrition of the mother and baby, the meat and soup should be eaten together.

Furthermore, it is not advisable to drink rich soups, so as not to affect the mother's appetite and cause the baby's fat digestion to cause adverse diarrhea. The ingredients for soup should be meat with low fat content, such as fish, lean meat, skinless poultry, lean ribs, etc. You can also drink egg drop soup, tofu soup, vegetable soup, noodle soup, rice soup and other soups. water.

Finally, according to the needs of the mother, soup ingredients that are helpful for replenishing blood, such as red dates, brown sugar, pork liver, etc., can be added. You can also add ingredients that are helpful for lactation, such as chicken, soybeans, pig's trotters, peanuts, papaya and other foods.

Exercise as early as possible will double the effect

Breastfeeding and diet control can effectively reduce weight. But if you want to make your loose body tighter, you still need to exercise more.

The "Chinese Dietary Guidelines for Lactating Women 2016" recommends that postpartum mothers can do some simple health exercises. Mothers who give birth normally can start on the second day after delivery, and add one session every 1 to 2 days. Do 8 to 16 times in each session.

The specific health exercises are as follows:

Section 1: Lie on your back, inhale deeply, contract your abdomen, and then exhale.

Section 2: Lie on your back, put your arms straight beside your body, and perform anal contraction and relaxation exercises.

Section 3: Lie on your back, place your arms straight beside your body, and lift your legs up and at the same time in turn, making them at right angles to the body.

Section 4: Lie on your back, relax your hips and legs, separate and bend slightly, put the soles of your feet on the bed, and try your best to raise your hips and back.

Section 5: Sit-ups.

Section 6: Lie prone, with your knees apart, shoulders and elbows vertical, hands flat on the bed, and rotate your waist left and right.

Section 7: Full body exercise, lie prone, support your arms on the bed, and raise your left and right legs alternately behind your back.

Mothers who have had a natural birth can choose new exercise methods 6 weeks after delivery, such as walking, jogging and other aerobic exercises. Generally, gradually increase from 15 minutes a day to 45 minutes a day, and insist on 4 to 5 times a week to form a regular pattern. For mothers who have had a cesarean section, they should slowly increase aerobic exercise and strength training according to their physical condition, such as anemia and wound recovery.

There are also some postpartum mothers who find it difficult to keep exercising due to poor mental state. At this time, they can find companionship with other mothers, form a group to exercise together, or regularly try to see how beautiful they were before pregnancy. Clothing, etc., can enhance your motivation to exercise.

Dear moms, how much weight did you gain during pregnancy? How much heavier are you after giving birth than before? What methods have you tried to lose weight without affecting milk production? Welcome to leave a message to share your pregnancy experience~