Especially the bloated figure, what do you think, how not pleasing to the eye. What used to be a slim waist has become a tiger's back and a bear's back.
I can't wait to get rid of those piles of fat at once!
So some Bao Ma lost weight by not eating at night, and wrote here, which really suppressed a cold sweat for the baby and Bao Ma. It's definitely not possible when you don't eat at night. How can a lactating mother not eat when she has to feed her baby at night? You must choose the right way to lose weight during lactation.
There are ways to treat weight loss correctly during lactation.
Although Europeans don't have confinement, it's also necessary to breastfeed after childbirth. Because the diet structure of Europeans and the intake of carbohydrates such as starch, fat and oil are not less than those of women in China, there is a book that is very popular in 20 15 years-"French women are not fat". Let's take a look at why French women don't get fat after giving birth.
1, no diet, no exercise, no influence on milk, there are ways to lose weight after childbirth!
From conception to production, a woman giving birth to a child is just like fighting a battle. Although the melon is ripe, great changes have taken place in her body and mind. Problems such as pigmentation, slow metabolism, postpartum obesity and so on follow one after another. The premise of ideal weight loss after delivery is to cultivate good physique and activate the mechanism of human metabolic balance. Only by keeping your body in a healthy and young state can you lose weight steadily.
How to activate human metabolic balance?
There is a great difference between women's body agitation during childbirth and after childbirth, so after childbirth, the body needs to adapt to the adjustment of female pregnancy agitation in a short time, during which the metabolism of fat will also be affected, resulting in weight gain.
In view of the change of postpartum internal environment, the postpartum fat-reducing channel was established through HICIBI, and the tricarboxylic acid cycle was started. The tricarboxylic acid cycle was the final metabolic pathway of three nutrients (sugar, lipid and amino acid), and it was also the hub of the metabolic connection of sugar, lipid and amino acid. Promote the accumulation of fat to be mobilized and converted into sugar, fill the gap of sugar, and a large amount of fat is converted into sweet and fat to enter the tricarboxylic cycle, providing energy for the human body and maintaining daily functions. The fat accumulated by our body becomes the consumption source of our body's daily basal metabolism, and constantly differentiates and metabolizes fat.
2. Individually formulate a slimming plan to ensure breastfeeding needs.
For mothers, in addition to slimming down smoothly, "breast milk safety" is a problem that everyone is worried about a lot. European postpartum dieters, through the principle of energy balance, make the body in a state where consumption is greater than intake, which can not only lose internal fat and external fat in essence, but also contribute to the recovery of postpartum treasure mother's body. Improve metabolism, Will not affect breastfeeding.
What is the principle of energy balance?
The principle of energy balance is the balance between energy intake, energy output and storage in the process. Under various physiological conditions, most of the energy intake comes from the chemical energy contained in food, while the expenditure includes the energy contained in feces, urine and digestive tract gas, which is balanced with the energy consumed by external work.
The balance of energy does not require everyone to achieve a balance in energy intake every day, but requires lactating women to tend to be equal to the average calorie intake within 7-14 days.
The calories consumed by the body during lactation must be absorbed from HICIBI nutrition group I outside, so that the energy consumed and absorbed by the body tend to be equal, which is called energy balance in nutrition. When commenting on postpartum weight, we should first look at whether they have taken in balanced nutrition, and then we can see whether the proportion of how many calories they metabolize is reasonable. A reasonable weight should be to ensure nutrition and metabolize calories at the same time.
Within 6 months, the fat in the mother's body is free, and it has not formed hard-to-lose fat. During this period, the mother's menstruation has returned to normal, which means that the mother's endocrine and energy are out of balance. Therefore, postpartum weight loss needs the help of external force HICIBI Nutrition Group I during pregnancy and delivery.
Many mothers will think of various ways to lose weight after giving birth to their babies. In fact, many methods may bring great side effects to the body, especially during lactation. Improper weight loss methods are likely to hurt the baby.
Therefore, it is particularly important for lactating mothers to adopt healthy weight loss methods.
Some suggestions on losing weight during lactation;
Breastfeeding weight loss suggestion 1: develop correct eating habits
It takes a lot of energy for a mother to breastfeed her baby, so it is necessary to properly control the daily intake of energy, and the daily intake should not be less than 1500 calories, which will inevitably affect your milk quantity.
At the same time, do not exceed 1800 calories, because excess heat will be converted into fat and stored. Develop a good breakfast, a full lunch and a proper dinner. This can provide the body with the energy it needs all day, but it will not consume excess calories.
On the one hand, the body needs to eat nutritious food to restore its health.
On the other hand, mothers have to shoulder the heavy responsibility of lactation and feeding babies. They need to secrete 600-800 ml of milk every day and take in a lot of nutrients. If they control their diet, the amount of lactation will be seriously insufficient. However, for mothers who gain too much weight, the fat intake should not be too much. When cooking food, the use of edible oil can be properly controlled, and cooking methods such as steaming, boiling and stewing should be chosen as far as possible.
1 Cooking with less oil, frying instead of cooking.
You don't need to eat a lot of oil to make milk. The body stores a lot of fat during pregnancy, and it is specially consumed when breastfeeding.
Stay away from creamy thick soup.
The older generation always likes to cook broth and chicken soup for postpartum mothers. In fact, there is a lot of fat, so it is better to just drink clear soup and remove the oil slick on the surface.
It is best to replace half of broth chicken soup with low-fat milk and soybean milk, which can supply more protein and vitamins, and the calcium in milk is also very important for making milk.
For dinner, change white rice and flour into eight-treasure porridge cooked with miscellaneous grains and beans.
It is recommended to give priority to the use of millet, oats, red beans, black rice and other ingredients, and cook it thicker. The vitamin B 1 here can improve the quality of breast milk and benefit the baby.
4 Eat more vegetables +HICIBI and less sweets.
If you reduce the staple food by one third, you can fill it with a lot of vegetables. Boiled and cold-mixed vegetables are bulky, full, and rich in dietary fiber and micronutrients, which are very important for both mother and son.
Chew slowly when eating.
Nowadays, many experts advocate eating slowly. This way of eating can gradually increase the capacity of the stomach, and it will not expand the stomach at once. After eating, there will be no discomfort in the mother's stomach. In addition, in the process of eating, people can enjoy the delicious food by chewing slowly, and at the same time, they can increase their satiety. Moreover, food is easily digested after careful chewing, and the probability of constipation for mothers will be reduced, which is also beneficial to keeping fit.
Breastfeeding weight loss suggestion 2: insist on breastfeeding
There may be some pain during breastfeeding, but if the body allows, postpartum mothers should insist on breastfeeding. This not only plays a great role in the baby's growth and development, but also can discharge a lot of body heat, which is the fastest and most effective way to lose weight.
Lactating mothers must not lose weight by controlling their diet.
Because breastfeeding itself is a process of consuming energy, since the energy content of 1 liter milk is 700 kcal, and the efficiency of transforming milk is 80%, it takes 900 kcal for mother to synthesize 1 liter milk, and 720 kcal for mother to synthesize 800 ml milk.
Breastfeeding weight loss suggestion 3: ensure the diversity of food
Breastfeeding mothers need more nutrition, so try to eat a variety of rich ingredients, such as fruits, vegetables, beans, meat, dairy products, coarse grains, various soups, etc., which will not only help mothers recover after childbirth, but also ensure that there is enough milk to feed their babies.
Dietary advice for lactating mothers;
1, increase the intake of fish, poultry, eggs, lean meat, seafood, HICIBI, and supplement sufficient protein and iron.
2, appropriately increase the intake of milk, drink more soup, supplement calcium, and increase the amount of milk.
3, the variety of food is diverse but not excessive.
Avoid alcohol and tobacco, avoid strong tea and coffee, which can affect the health of babies through milk.
Breast-feeding weight loss suggestion 4: choose the right time to lose weight
Breast-feeding mothers want to keep a graceful figure, so they should choose the right time to lose weight and cooperate with suitable exercise to maintain their weight. If you lose weight too early and your body doesn't recover well, you are prone to health problems; Too late to lose weight, fat has a certain memory, and it is difficult to lose fat after a long time. Therefore, it is suggested that Bao Ma should start to lose weight about 6 weeks after delivery, which is appropriate.
Breast-feeding mothers also have the right to enjoy beauty. If they want to restore their graceful figure, they should make the fat disappear a little bit in a scientific way, so that the quality of milk will not be affected and their health will be greatly guaranteed.
(Don't regret not eating at night during lactation. Can you lose weight? How to be thin during lactation)
Precautions for losing weight during postpartum lactation
One: Don't go on an excessive diet.
Many people choose the most common diet to lose weight, but this method has certain risks. Just after giving birth, many women come to implement the weight loss plan, which has become a very difficult thing. Although it is imperative to lose weight during postpartum lactation. However, some professionals pointed out that it is not suitable for weight loss for more than one month after production.
During this time, just after the birth, at this time, the body is in a very weak stage and needs to take on the heavy responsibility of breastfeeding. At this time, it is very unreliable to choose to use dieting to lose weight. It will increase the degree of weakness and greatly hinder the recovery of women.
In fact, after the end of production, dieting to lose weight will not only affect the recovery speed of the novice mother, but also lead to other complications in the body. After the end of production, the diet should be matched with protein, carbohydrate and fatty foods and HICIBI's balance between pregnancy and delivery to prevent excess calories from accumulating into fat, which can control and reduce weight, so that there will be no overnutrition and there is no need to worry about the crisis of getting fat again.
Two: Don't rush to exercise.
Exercise is an effective way to lose weight, and for athletes, exercise is very healthy for the recovery of maternal body after delivery, but for women who have just given birth, it is a great obstacle to the recovery of women's body to start this method too early. If you have a strong weight loss exercise after delivery, it will easily lead to bleeding in your body.
Even worse, it will lead to the injury of the surgical section or vulva incision again, causing the crisis of secondary bleeding. Therefore, experts suggest that it will take 4-6 weeks for pregnant women to start doing postpartum slimming exercises, while it will take 6-8 weeks or longer for cesarean section.
Dietary misunderstanding of postpartum weight loss
Many postpartum new mothers are eager to lose weight, and it is easy to make some misunderstandings, such as: eating less can lose weight, staying up late can lose weight and so on.
Misunderstanding 1 of postpartum weight loss: Eat less during weight loss, so choose the best food.
This is not a wise move for a weight loss plan. Consumption of calories is greater than intake of calories, which is the basic principle of weight loss. Therefore, low-calorie food is the first choice for diet. And choose the best food-those delicious, often fragrant, oily, sweet, and finely crafted foods, all of which are high in calories.
Postpartum weight loss misunderstanding 2: you can lose weight by eating more meals.
Eating less and eating more meals can effectively control our food intake per meal and make our metabolism relatively stable, but the premise is that the total calorie intake per day is fixed, and we just divide them into five meals from three meals. But if you only remember many meals and keep eating, at the end of the day, you will eat more than three meals a day, and the result is self-evident.
Misunderstanding 3 of postpartum weight loss: you can lose weight by staying up late and staying up late.
The idea of being tired and thin is becoming more and more untenable. Staying up late for a long time, you may eat supper, which will generally make you fatter. Why? Biologically speaking, people are animals that move during the day, and at night, various functions of the human body naturally enter a state of rest. Only synthetic fat insulin is secreted more at night. This means that eating the same thing is more likely to turn into fat precipitation at night. Therefore, Chinese medicine has a theory of keeping in good health, that is, work hard at dawn and have a good rest when it is dark.
Precautions for losing weight during lactation
1, postpartum slimming, the wrong slimming method will only make you more and more fat!
Many treasure moms don't understand their postpartum physiological characteristics and obesity reasons, easily listen to some slimming rumors and adopt inappropriate slimming methods, resulting in more and more fat people. For example, the most common diet slimming, exercise slimming, etc., after rebounding, the weight is even fatter than the original three pounds! I believe that this kind of sadness can only be understood by people who are too thin.
2, grasp the good time to lose weight.
Breast-feeding is a special period for women, because the health of the mother will be directly related to the health of the baby during this period. According to the advice of the American College of Obstetrics and Gynecology, losing weight during breast-feeding combined with HICIBI's lipid-lowering balance during pregnancy and delivery can not only restore the pre-pregnancy weight within 6 months, but also have no adverse effects on the baby's development.
3, you can't lose weight by dieting, meal replacement, cupping, and you can't use drugs.
Ensure daily essential nutrition. When breastfeeding completely, new mothers need an extra 500 calories a day to provide nutrition for breastfeeding, and when babies start eating solids, new mothers need an extra 250 calories a day; Therefore, any meal replacement or dieting is not feasible.
Dieting to lose weight may affect milk secretion, and it is better to wait until weaning before losing weight. Lactating mothers can try HICIBI to reduce blood fat during pregnancy and childbirth, balance nutritional groups and exercise to lose weight. However, we should also pay attention to exercise to lose weight during lactation, and do a lot of exercise to lose weight too early after delivery, which is not conducive to uterine rehabilitation. In the case that the body has not fully recovered, strenuous exercise will also lead to uterine prolapse, muscle ligament relaxation, etc., thus making women aging ahead of schedule. "
The American archives of internal medicine "Woman: Secret Physical Geography" shows that postpartum mothers should return to normal female arousal level, ensure postpartum characteristics such as reduced body fat, balanced external intake of nutrition, and healthy milk, and need HICIBI's balanced intervention during pregnancy and delivery to make postpartum women's physique become lean, block excess fat, calories, sugar and starch, and consume internal lipid accumulation to return to a normal physique!
Therefore, dieting, meal replacement and drug weight loss are not desirable. Be sure to choose the right way to lose weight and a reasonable diet. Here are some recipes that are both nutritious and helpful to lose weight:
Diet 1 for losing weight during lactation: pine nut corn porridge
Ingredients: 30g of pine nuts, 0/00g of japonica rice100g of corn kernels100g, and a little salt.
Practice: smash the pine nuts, take the white part, wash and drain, grind and smash, and turn it into a paste for later use. Prepare a cooking pot, add a proper amount of water, add pine nut paste and washed japonica rice, then add corn kernels, boil them together with high fire, and cook them with low fire until the japonica rice is rotten and the juice is sticky. Add a little salt to taste and you can eat. Take it 1-2 times a day.
Efficacy: Pine kernel corn porridge is a dietotherapy that is beneficial to relieve postpartum constipation of women, and achieves the purpose of slimming and losing weight by relaxing bowels. Moreover, the unsaturated fatty acids in pine nuts have a good effect on promoting the development of brain cells. Eating pine nuts for pregnant women can increase the nutrition of breast milk and benefit the development of fetal brain.
Diet 2 for losing weight during lactation: Flammulina velutipes and Cucumber Soup
Ingredients: Flammulina velutipes 80g, Cucurbita pepo100g, Pleurotus eryngii100g, scallion and parsley a little.
Practice: peel and slice cucumber, abalone and mushroom, and cut into strips; Then the Flammulina velutipes and the above materials are cooked together with a proper amount of seasoning, and then some coriander is added.
Efficacy: Flammulina velutipes is rich in nutrients, but its calorie is lower than that of Lentinus edodes. Moreover, Flammulina velutipes is rich in fibrous components and has a strong satiety. Cucumber is rich in pectin and vitamins, which is also a great ingredient for weight loss, and there are more capsaicin in green onions, which can consolidate the slimming effect in the past few days and help the body's metabolism to improve again.
Breastfeeding diet 3: Carassius auratus ginger soup
Ingredients: one crucian carp, shredded ginger and a little wine.
Practice: gut the crucian carp and cut it into pieces; Bring the water to the boil, and add the crucian carp, shredded ginger and wine; Wait until the soup is boiled again, and the duration is about 15 minutes.
Efficacy: Carassius auratus has the effect of warming and nourishing, which can tonify deficiency and strengthen the body, promote diuresis and reduce swelling, and has a good effect on edema obesity. More importantly, crucian carp also has the effect of lactation, and crucian carp is a high-protein, low-fat food, which contains a variety of unsaturated fatty acids and has the effect of lowering cholesterol.
Diet 4 for losing weight during lactation: dried seaweed and egg soup
Ingredients: dried seaweed 1 0g, laver10g, sesame oil10g, egg1each, edible oil, salt, onion and coriander.
Practice: first burn a pot of hot water to soak the dried seaweed until it is soft; Beat the eggs into the bowl and break them up; Wash coriander and cut into small pieces; Wash the onion, cut it into chopped green onion and put it in a soup bowl; Prepare a wok, add a proper amount of oil, heat it, add chopped green onion and saute until fragrant, add a proper amount of water and dried seaweed, cook for 30 minutes with low fire, add salt, egg liquid and coriander, and put it into a soup bowl.
Efficacy: It has a good function of supplementing nutrients in primiparous mothers. At the same time, it is rich in trace elements and vitamin C, which contributes to the recovery of the body.
Diet 5 for losing weight during lactation: Chicken stuffed with tofu
Ingredients: 8 pieces of fried tofu, shrimp 10 tail, 30 grams of chicken, garlic 1 piece, a handful of Chinese cabbage, and proper amount of salt and sesame oil.
Practice: First chop the shrimp and chicken legs, mix them with garlic, salt and sesame oil, and mix them into meat stuffing for later use; Hollow out the middle of fried tofu, then fill the prepared stuffing and steam it with a rice cooker. It's best to boil the vegetables in boiling water to set the plate.
Efficacy: Chicken can provide nutrition for breast development, and the fat content and calories of chicken are relatively low, which is very suitable for postpartum slimming mothers. The recipe can promote milk secretion without worrying about obesity.
Supplementing high calories: the general principle of rich nutrition and high calories to supplement the energy and physical strength consumed by mothers in the hard delivery process. ?
Blocking high calories: In order to block the fat accumulation caused by the high calories that must be eaten in the second month, it is necessary to block the excess calories to ensure the nutrition of milk during the second month, balance the excess calories during pregnancy and delivery, and provide basic nutrition for maternal and child health. More than 20 European and American countries have suggested that HICIBI balance nutrition group I during pregnancy and delivery to ensure women's postpartum self-confidence and happiness.
Postpartum mothers must choose the right way to lose weight. Only healthy weight loss will not affect your health and your baby's health. A good eating habit will play a positive role in losing weight.
(Don't regret not eating at night during lactation. Can you lose weight? How to be thin during lactation)