Ways to lose weight while breastfeeding
Postpartum is a special period, and you should be cautious about losing weight. Whether it’s a natural birth or a caesarean section, it’s best to get your doctor’s approval before losing weight. Doctors usually recommend that breastfeeding mothers start to lose weight 6-8 weeks after giving birth, because the body needs a period of recovery after childbirth, and to ensure an adequate supply of milk. In addition, it is appropriate to control the weight loss of 0.5kg per week during breastfeeding, so that it will not have an adverse effect on the development of the baby.
Three meals a day, postpartum weight loss must start with diet control, because new mothers are obese because they ate too many calories during pregnancy. Therefore, we must make up our minds to arrange three meals a day reasonably, not to consume too much food, and not to take extra supplements, so as not to cause excess nutrition, excessive accumulation of fat under the skin, and cause obesity. Although the hoof and foot claw soup has the effect of promoting lactation, it contains a lot of fat and cannot be drunk. But crucian carp soup is different. It can not only produce milk and promote lactation, but also light, and it will not cause people to gain weight. You might as well drink more. Breakfast should be small and refined, and it is easier to gain weight if you do not eat it; Chinese food should be moderate and must be chewed slowly.
During the breastfeeding stage, new mothers need to supplement an additional 500 calories of food every day as nutrition for breastfeeding. But when the baby starts eating other foods, new mothers can reduce this number by 250 calories. When breastfeeding is discontinued, no additional intake is required.
The choice of ingredients is also very important for weight loss during breastfeeding. In order to avoid excessive intake of fat, postpartum is suitable for supplementing more protein-based foods. You can choose fish, lean meat, poultry and other foods rich in protein and low in fat. These foods have a good auxiliary effect on the recovery of the new mother’s body and ensure adequate breast milk.
If you want to lose weight, you need to exercise. Although breastfeeding mothers can’t do strenuous exercise, they should turn over more, get out of bed early, and move around more. In addition, turning over more can prevent the uterus from deviating to one side or the back, and it is also beneficial to clear lochia as soon as possible. After a month, you can do some lighter housework, and after a few months, you can insist on exercising every night.
The air is turbid in the morning, and it is difficult to volatilize before the sun comes out, so it is not suitable for exercising in the morning. It is best to exercise after dinner, which can burn off excess calories in the body. Half an hour after eating dinner, go out for activities. The best way to exercise is to walk fast, and the time should be controlled for more than half an hour, so that the fat cells in the whole body will be fully exercised and aerobic respiration will be carried out to oxidize body fat.
To lose weight during lactation, you can choose simple and effective weight loss methods such as walking, yoga, and leg pressing. Helps stretch the body fat, reduce the chance of fat accumulation, keep the body in a state of movement, and better shape the body. Since postpartum mothers have to take care of their children, it is recommended to practice at home. At home, you can use a mineral water bottle to make small dumbbells to exercise your arm muscles and pectoralis major. Lie flat on the ground with your hands by your sides, holding a water bottle in each hand, and slowly raise your arms, then lower them, and then bring them up to your chest so that your arms are straight and flat. Repeat this process 10-12 times. For breastfeeding weight loss exercises, you can choose dancing, brisk walking, swimming, etc.
