1, tips for losing weight during lactation
1. Start losing weight after 6 weeks postpartum: Women can start losing weight after 6 weeks postpartum, and their bodies have basically recovered. New mothers can achieve the goal of losing weight quickly 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 foods with high fat and calories, and eat foods with high protein content and low calories, such as fish and lean meat. Do the combination of meat and vegetables, combine coarse grains with fine grains, eat staple foods, milk, fresh fruits and vegetables, and try to eat less or not eat high-calorie foods such as sweets, fried foods and fat meat. Increasing the frequency of chewing while eating is also beneficial to lose weight. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.
3. Insist on breastfeeding: Breast milk is the best natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.
4. Moderate exercise: Moderate exercise is also very important, which can burn excess fat and calories in women's bodies. Under the condition of ensuring enough sleep time, new mothers can do some simple exercises, such as walking for half an hour after eating, postpartum yoga and gymnastics, which are all good choices to lose weight quickly after childbirth.
After reading the tips in the above article, do all mothers want to try it, but because lactation is a special period, what should mothers pay attention to when losing weight during lactation? Let's take a look at it with Xiaobian.
2. Precautions for losing weight during lactation
1. Time to lose weight. It's best to consult the doctor first, and then get their consent. It is generally recommended to lose weight after 42 days after delivery, because postpartum mothers are weak and the baby is in need of nutrition.
2. Ways to lose weight. Don't go on a diet, but adjust your eating habits. The principle of diet should be a scientific, reasonable and balanced diet, which should not only ensure that mothers and babies can get enough nutrition, but also avoid overnutrition. Eat slowly, increase the number of chews, and chew slowly.
3. The speed of losing weight. Under the condition of ensuring the baby's milk is sufficient, it is suggested that the weight loss speed of new mothers should be controlled at 0.5 kg to 1 kg per week.
4. Moderate exercise. For example, walking in the morning and evening, simple yoga and housework.
5. Stay cheerful. Mothers should not worry too much about their weight. As long as they have the perseverance and perseverance to lose weight, postpartum slimming is not a problem.
6. Change your eating habits. Replacing the snacks you usually like with fruits can not only absorb certain vitamins, increase the nutrition of the mother, but also effectively reduce the production of excess fat.
7. Daily life skills. Drink plenty of water, ensure enough sleep time, and often massage your legs.
Summary: Although the earlier you lose weight after delivery, the better the effect, but breastfeeding mothers still have to feed, so you must never use dieting to lose weight, and pay attention to the intake of nutrition.
3. Precautions for lactation
1 It is difficult for mothers who are eager to lose weight in order to get back in shape to ensure the supply of milk. It is suggested that breastfeeding mothers should wait until the end of lactation before controlling their diet and losing weight. In fact, breast-feeding has consumed a lot of calories. As long as mothers don't eat too much and do some postpartum exercise, they can avoid fat accumulation.
2, breastfeeding mothers should also pay considerable attention to the supplement of water. Because mothers often feel thirsty, they can replenish water when feeding, or drink more soup drinks such as fresh fish soup, chicken soup, fresh milk and boiled water. Moderate water supplement is enough, so that the supply of milk will be sufficient and nutritious.
Breast milk is the most important food source for a baby's healthy growth, so breastfeeding mothers must have enough breast milk. The above is the fastest food recommended for breastfeeding. Mothers who don't have enough breast milk can eat more. At the same time, it is necessary to pay attention to the precautions during lactation, which will help the baby to feed better and make the mother healthier.